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Compound Corruption!

Add 15 - 20 Pounds To All Your Compound MAX Lifts! (Squat, Bench, Deadlift, Overhead Press)

Posted by AnabolicAliens - March 25th, 2015

Compound Corruption is a program designed to improve overall strength by increasing your four main compound lifts: Squat, Deadlift, Bench Press, and Standing Overhead Press. Each muscle group is worked three times a week in order to target all primary and synergistic muscles of these compound movements which will eliminate weakness, surpass plateaus, and fix muscular asymmetries. If you follow the program you can expect to add 15 - 20 pounds to all your MAX lifts in just 4 - 6 weeks!


This program has you weekly test your 1 rep maxes of the four main compound lifts to ensure you are getting stronger and if necessary, to adjust your assistance work if weakness is to be found. For example: When you first started this program, the lower half movement (lifting the bar off the ground) of your deadlift was your weak point, therefore on Friday you were doing deadlift deficits to eliminate your weakness. Now, say three weeks in, the upper half movement (locking out) of your deadlift is struggling, you would adjust your Friday’s assistance work to rack pulls to eliminate the new weak point.


This program is a mix of strength and hypertrophy, compound and isolation movements, and assistance work.


Since we are working each muscle group three times a week, the volume of exercises for each muscle group changes per day. For example: Monday, there are three leg exercises while Wednesday there are only two. The reasoning behind this set up is to train for optimal strength while not overtraining and avoiding injury.


Compound Corruption is a six week program where you should be tracking your progress and watching yourself increase weight on your compound lifts weekly. As you see yourself gain strength, the hypertrophy and assistance work will also have you gain a lot of overall muscle size. Daily core work will contribute to your overall strength in lifts and tend to your aesthetics.


Below you can see each individual workout for the week, broken down to the exercises, the reps & sets, the tempo and the rest intervals between sets!


March 2015 - RPS New England Revolution Powerlifting Meet in the Raw Classic 181s Teen 18-19 Division

  • Squat: 440 lbs (NE Record)
  • Bench: 365 lbs (NE/World Record)
  • Deadlift: 525 lbs (NE Record)
  • Total: 1330 lbs (NE/World Record)


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My name is Mike Rosa and I am an ISFTA Certified Personal Trainer. I compete in powerlifting and Compound Corruption is the program I designed for myself to train for a meet. This meet was the RPS Power Challenge where I broke three records. I hold the deadlift, bench press, and total weight lifted records for New England in the Raw Classic 165s Teen 18-19 Division RPS Powerlifting Federation.


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This program Compound Corruption worked to great success for me and I hope it does for everyone who follows it too!


Make sure to check out MuscularStrength.com for the meal planner and keep your nutrition in balance and on point while working hard in the gym. Nutrition is key!


Check us out on MuscularStrength.com under Anabolic Aliens! Watch us in the exclusive section and also on YouTube for extra tips, workouts, and more!


Always enter the gym with a drive to be better than yesterday. Get stronger every day!


Never settle, no limits!!!


If this article helped you and you'd like to learn more ways to maximize your results, SIGN-UP for the Platinum Membership today!


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MEMBER COMMENTS
CLSE229
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Should all of my sets be to failure in this program?

cesar_
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Hi folks,


I can only workout three times a week, how could I adapt this program? Do the frst half on week 1 and the second half on week 2?

cesar_  Edit  Delete  Close

Good stuff, I will have a look into that. Thanks so much Scott!

Scott_Herman  Edit  Delete  Close

If you are looking for a 3 day a week program you should really check out my Push, Pull, Legs program here:

http://muscularstrength.com/12-week-challenge-workouts

MathiasPedersen
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What can i do when im stronger in my lower body then my upper body? i always end up pushing me to hard that im not able to do the full rep, any tips ?

Scott_Herman  Edit  Delete  Close

Just follow the layut of this program @mathiaspedersen, it was created to help you progress with all your lifts.  Have you started it yet?

Time_is_Muscle
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Definitely gonna give this program a try! I am looking for a change having just completed a 4 week Hybrid training program @anabolicaliens

jcgadfly
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Want to add some of this into my 5/3/1 assistance work mix. I'm almost through the first month - hopefully I can survive long enough to add this in... :)

Asaeed786
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On my last week of this and I decided to share my numbers so anyone thinking about this will give it a shot.

Squat: 165-225 (atg)

Deadlift:315-345

Bench: 165-185 (still my weakest lift)

OHP: 95-125

Push Press:115-135

I might give this a second run through to get that 350 DL and a 200-215 bench. Probably the most progress i've made on a programme ever. great stuff Mike!

AnabolicAliens  Edit  Delete  Close

Congrats!!!!! Glad to see it working for you!

Scott_Herman  Edit  Delete  Close

DAMN BRO!!!! AMAZING GAINS!!!!  SO PROUD OF YOU @asaeed786!!!!

Adawg38  Edit  Delete  Close

Looks like some nice strength gains through the program. Awesome!

Asaeed786
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So after week one i crushed s 185 Squat today. It may not seem like much. But it's a PR ever since i hurt myself during my spring track season. Also got a 325 deadlift. 10 pound pr! Failed at 335 lockout. I felt my back rounding. Didn't want to risk it haha. Gonna try bench tomorrow! 

Scott_Herman  Edit  Delete  Close

That is great @asaeed786!!!  Keep us posted on the bench!

Asaeed786
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Im going to give this programme a shot and start it on Monday! But before I do I just wanted to ask a couple questions... Im not strong enough to do hanging wipers yet... I've tried but failed pretty badly. What could I substitute it with or use to build up the core strength to start doing them. Also reading through these excercises I know almost all of these but what are the full cable rotators and rope straight ups.. only two I didnt recognise

JoeHurricane  Edit  Delete  Close

The Ful cable rotators and rope straight ups are both explained in comments below.

A substitute for the hanging wipers is floor wipers - check them out here:


saocir
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hi scott, im going to start this program tomorrow, but was wondering what is the "full cable rotator"? thanks

__ae__
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Jeopardy: What is.. a Rope Straight Up?? (Day 4 exercise)

Scott_Herman  Edit  Delete  Close

oh damn @anabolicaliens, I saw this question last night and totally spaced on answering, sorry @__ae__!

AnabolicAliens  Edit  Delete  Close

Cable Rope Overhead Extension without leaning forward