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  • Posted On: 03-13-18, 11:11 am (EDT) #1

    Powerbuilding program.

    March 13, 2018, 11:11 am

    I just turned 18. I'm 193 cm tall weighing 98kg at around 11% bodyfat. I work 3 out of 7 week days as a carpenter. Daily calories 4200-5k.

     

    Rest: 5 mins for last Wendler set, 2 mins for everything else.

     

    Monday: Legs, back and biceps. 
    Wendler 5/3/1 Squat. Weight 140-180kg. 
    Strict bicep curl: 50kg 3x8-12
    Incline bicep curl: 20kg 4x8-12
    Seated hammer curl: 20kg 4x8-12
    Pullups: 4x8-12.
    Low row machine: 96kg 4x8-12
    Ab machine: 50kg 3x8-12

    Seated calf raises machine: 110kg 3x8-12.

     

    Wednesday: Chest, shoulders and triceps.
    Wendler 5/3/1 Bench press.
    Weight 100-130kg.
    Bench press backoff set: 90kg 3x9-12
    Incline dumbell press: 37.5kg 3x8-12
    Incline bench press: Reverse pyramid set starting at 90kg for 4 reps, decreasing weight 10% each set and increasing reps.
    Cable chest flies: 15kg 4x8-12
    Shoulder press: 60kg 3x8-12
    Cable lateral raises: 7.5kg 4x8-12
    Seated front shoulder raises 15kg 3x8-12
    Skull crusher: 20kg 3x8-12
    Tricep pushdown 42kg 3x8-12

     

    Friday: Legs, back and biceps. 
    Wendler 5/3/1 deadlift. Weight 130-170kg. 
    Strict bicep curl: 50kg 3x8-12
    Incline bicep curl: 20kg 4x8-12 
    Seated hammer curl: 20kg 4x8-12
    Pullups: 4x8-12
    Low row machine: 96kg 4x8-12
    Barbell cheat shrugs: 180kg 3x8-12
    Ab machine: 50kg 3x8-12
    Seated calf raises machine: 110kg 3x8-12

     

    Saturday/Sunday: Shoulder, chest and triceps. 
    Wendler 5/3/1 shoulder press. Weight 60-80kg.
    Shoulder press backoff set: 60kg 3x8-12
    Dumbell shoulder press: 30kg 3x8-12
    Close grip bench press: 85kg 3x8-12
    Cable lateral raises: 7.5kg 4x8-12
    Bench press: Reverse pyramid training starting at 100kg x4.
    Incline bench press: Reverse pyramid set starting at 90kg for 4 reps, decreasing weight 10% each set and increasing reps.
    Chest flies: 15kg 4x8-12
    Skull crusher: 20kg 3x8-12
    Tricep pushdown 42kg 3x8-12

  • Posted On: 03-14-18, 12:25 am (EDT) #2

    Powerbuilding program.

    March 14, 2018, 12:25 am
    Posted by: SkinnyDude

    I just turned 18. I'm 193 cm tall weighing 98kg at around 11% bodyfat. I work 3 out of 7 week days as a carpenter. Daily calories 4200-5k.

     

    Rest: 5 mins for last Wendler set, 2 mins for everything else.

     

    Monday: Legs, back and biceps. 
    Wendler 5/3/1 Squat. Weight 140-180kg. 
    Strict bicep curl: 50kg 3x8-12
    Incline bicep curl: 20kg 4x8-12
    Seated hammer curl: 20kg 4x8-12
    Pullups: 4x8-12.
    Low row machine: 96kg 4x8-12
    Ab machine: 50kg 3x8-12

    Seated calf raises machine: 110kg 3x8-12.

     

    Wednesday: Chest, shoulders and triceps.
    Wendler 5/3/1 Bench press.
    Weight 100-130kg.
    Bench press backoff set: 90kg 3x9-12
    Incline dumbell press: 37.5kg 3x8-12
    Incline bench press: Reverse pyramid set starting at 90kg for 4 reps, decreasing weight 10% each set and increasing reps.
    Cable chest flies: 15kg 4x8-12
    Shoulder press: 60kg 3x8-12
    Cable lateral raises: 7.5kg 4x8-12
    Seated front shoulder raises 15kg 3x8-12
    Skull crusher: 20kg 3x8-12
    Tricep pushdown 42kg 3x8-12

     

    Friday: Legs, back and biceps. 
    Wendler 5/3/1 deadlift. Weight 130-170kg. 
    Strict bicep curl: 50kg 3x8-12
    Incline bicep curl: 20kg 4x8-12 
    Seated hammer curl: 20kg 4x8-12
    Pullups: 4x8-12
    Low row machine: 96kg 4x8-12
    Barbell cheat shrugs: 180kg 3x8-12
    Ab machine: 50kg 3x8-12
    Seated calf raises machine: 110kg 3x8-12

     

    Saturday/Sunday: Shoulder, chest and triceps. 
    Wendler 5/3/1 shoulder press. Weight 60-80kg.
    Shoulder press backoff set: 60kg 3x8-12
    Dumbell shoulder press: 30kg 3x8-12
    Close grip bench press: 85kg 3x8-12
    Cable lateral raises: 7.5kg 4x8-12
    Bench press: Reverse pyramid training starting at 100kg x4.
    Incline bench press: Reverse pyramid set starting at 90kg for 4 reps, decreasing weight 10% each set and increasing reps.
    Chest flies: 15kg 4x8-12
    Skull crusher: 20kg 3x8-12
    Tricep pushdown 42kg 3x8-12

    Program looks pretty good, and judging by your picture you have seen great results with this style of training! The only thing I would say is.. is there enough volume for your legs? All you have is 3 sets of squats and 3 sets of deadlifts for power. If it's working for you, by all means carry on.. but I just notice that the volume for your legs is WAY down compared to your other body parts.

     

    Looking good though man, so keep it up! 💪 

  • Posted On: 03-14-18, 9:54 am (EDT) #3

    Powerbuilding program.

    March 14, 2018, 9:54 am

    Thanks for the answer!

    Yeah the legs, that's the thing. The workouts takes at least 2 hours, so the problem is having time, If I add more leg work (which I agree I need more of to optimally make them bigger) I have to remove something else. My legs don't look too big, but I'm having problems finding pants that fit nonetheless. Ideally I know it would help for growth to do more volume, but I don't know if it's worth it for me.

     

    My legs have always been a strong point too though, I max squat around 200kg, which is way better compared to my bench, deadlift and ohp. And my calves are actually huge... Got some good leg genetics from my dad.

     

    Some questions:

    Someone at the gym told me it was too much, too many excersizes, what do you think about that? As stated the workouts usually last 2 hours and 15 min.

     

    And every 3 months or so I change up the excersizes a little, what do you think about that?

     

     

  • Posted On: 03-15-18, 1:03 am (EDT) #4

    Powerbuilding program.

    March 15, 2018, 1:03 am
    Posted by: SkinnyDude

    Thanks for the answer!

    Yeah the legs, that's the thing. The workouts takes at least 2 hours, so the problem is having time, If I add more leg work (which I agree I need more of to optimally make them bigger) I have to remove something else. My legs don't look too big, but I'm having problems finding pants that fit nonetheless. Ideally I know it would help for growth to do more volume, but I don't know if it's worth it for me.

     

    My legs have always been a strong point too though, I max squat around 200kg, which is way better compared to my bench, deadlift and ohp. And my calves are actually huge... Got some good leg genetics from my dad.

     

    Some questions:

    Someone at the gym told me it was too much, too many excersizes, what do you think about that? As stated the workouts usually last 2 hours and 15 min.

     

    And every 3 months or so I change up the excersizes a little, what do you think about that?

     

     

    One option could be to try something like an upper/lower split to get more leg volume in? You might have to cut back on the total volume for your upper body though, in that case.. do you think you could include more workout days? Or if you're sticking with 4 days, do Push, Pull, Legs then on the 4th day basically do full body and just hammer the compound movements? Those are some options anyway.. if you're happy with what you're doing and the results you're getting, there's no need to change.

     

    I don't think it's too many exercises really.. I would suggest picking 2-3 exercises per body part and just doing more sets of those. Did you see the video below? If the workouts take so long, maybe cut your rest periods back to 1 minute between your regular sets, and 2-3 minutes between your power sets.

     

    Changing exercises every 3 months is a great idea to keep bringing in some new variations and therefore keep the body guessing and progressing! 💪 

     

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