>> |
Anonymous
>>264890 I'm a powerlifter, so i'm lifting to get stronger.
4 days a week, upper / lower split, ME/DE upper and lower (max effort, dynamic effort)
for max effort days, it depends what I'm doing for bench, but bench is my focus for upper body, so I coudl be doing a 3 board, 2 board, or 1 board press, pause bench, close grip, 3 rep max, 5 rep max, 2 rep max, extreme wide grip, etc. Then I do about 5 or so assitance exercises for my upper body, such aslower rep pull ups, jm presses, dumbbell bench, maybe military press, skull crushers, lat pull downs, just doing upper push and pull. For my assistance work, I focus on lower reps for a couple exercies, then do a few more reps for my last few exercises. Lower reps focus on fast twitch msucle, which makes you stronger much more efficiently.
On dynamic effort, I usuall use bands, and really low weight, and just try and bench as fast as I can with the band tension hold me down (look thta shit up) After that, it's usually a bit high reps such as 6-8, for other assistance exercises, but my main bench I do about 7-10 sets of 3 reps for dynamic effort.
Same Idea for max effort lower, except I pick either squat or dead to max out on, and then the assistance work is usually a varient of the other exercie, ie I do sumo deads to max out, then maybe front squats and glute hamraises, whatever I feel needs work.
DE is the same Idea as DE upper, usually a box squat with bands, to work on my explosiveness, then whatever assistance work I feel the need to do.
Anyhoo, the point is, you're a skinny btich who doesn;t know shit, your program sucks, have fun gnot getting faster or stronger
|