I'm going to steal what Ed Coan used.....since he's so kind to let us know of it.

Week 1

Deadlift (75%): 1x2 @ 325 lbs
Speed deadlift (60%): 8x3 @ 260 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

Week 2

Deadlift (80%): 1x2 @ 350 lbs
Speed deadlift (65%): 8x3 @ 285 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

Week 3

Deadlift (85%): 1x2 @ 370 lbs
Speed deadlift (70%): 6x3 @ 305 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

Week 4

Deadlift (90%): 1x2 @ 390 lbs
Speed deadlift (75%): 5x3 @ 325 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

Week 5

Deadlift (80%): 3x3 @ 350 lbs
Speed deadlift (65%): 3x3 @ 285 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 230 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 6

Deadlift (85%): 1x2 @ 370 lbs
Speed deadlift (70%): 3x3 @ 305 lbs (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 250 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 7

Deadlift (90%): 1x2 @ 390 lbs
Speed deadlift (75%): 3x3 @ 325 lbs (120 sec rest b/w sets)
Power shrugs (70% of current): 2x5 @ 270 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 8

Deadlift (95%): 1x2 @ 415 lbs
Speed deadlift (70%): 3x3 @ 305 lbs (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 290 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 9

Deadlift (97.5%): 1x1 @ 425 lbs
Speed deadlift (70%): 2x3 @ 305 lbs (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 290 lbs
Stiff-leg deadlift: 2x5

Week 10

Deadlift (100%): 1x1 @ 435 lbs
Speed deadlift (60%): 2x3 @ 260 lbs (rest as needed b/w sets)

This post has been edited by pizzaboy: Aug 21 2007, 01:23 PM


Attached File(s)
 3x3_Korte.doc ( 30k ) Number of downloads: 56

very specific and systematic workout routine there. lots of technique required. kinda confusing for a newbie like me. u r doing this?

i read about Max Intensity Isometric before. but IMHO even tho it will increase the density of our muscles, but i takes same time to obtain results.

for Ballistic Isometric.. thats very stressful to muscles right?

please correct me if i'm wrong in any of that. just don't understand a few parts here and there

change a lil description.
basically, i just wanna get stronger in a variety of ways. I'm gonna try and try. Westside principles in place, trial and error runs begin.

haha. good spirit u have there any u gona do the westside training and record your journah here? if u do i'll be glad wana learn some powerlifting techniques from u

Unless you can no longer increase the weights that u lift each week, I would not suggest westside. It is for more advance trainers

he is advance..

and now you switching to powerlifting??
wkakakak......tukar angin ke bang
prepare to lose your abs~~


Chow.

out of respect, pizzaboy is a monster

are there connection between being a powerlifter and losing teh abs? i thought six packs are 80% diet?

I can still increase. Problem was last week's lack of recovery time that slapped me real hard in the face. I've emailed Travis Mash of elitefts and he says this template should be alright for me.

I can even slot in a little grip work on non training days because I had problems with my grip while deadlifting. Also if you notice, you only increase the weights once every two weeks thus giving you ample of period to recuperate. Also the best part, is where you are actually allowed to substitute your workouts with other types as long they hit the intended bodypart, on RE and ME days.

Also one more thing to note, my knees aren't too happy with me and my previous injury (a fractured kneecap) is starting to remind me that i'm still human and humans will bow to injuries.

I was never a bodybuilder la, the way I makan is all terbalik one.
It's not necesarry to lose abs actualy. Not all powerlifters are flabby, and i won't place the term powerlifter to myself yet. Not til I'm squatting 400lbs. And this is only a short term goal.

If all goes well, and I manage to increase my squats by 100LBS in a year, I CAN achieve tht. I calculated a 5lbs (at least)increase every 2 weeks thus bring upon 10lbs a month on my dead/squat/bench.

I know however progression isnt linear, thus I will be looking at some failed days. Yet its better to aim for the stars than the moon right? Another one thing I noticed, I will put a goal, then after accomplishing it,l i Know i can do more, but because I've reached that goal, my body doesn't want to go futher. So this time, I put it higher, so its not that ez to erach.

Current
Deadlift: 305LBSx2
Squats : 285LBSx2
Benches: 215LBSx3
Pendlay: 185LBSx3
Clean&Press: 125LBSx4

Goals (April 2008)
Deadlift: 410LBSx5
Squats: 380LBSx5
Benches: 280LBSx3
Pendlay: 250Lbsx5
Clean&Press: 300LBSx1

bTw....bodybuilder? Heck i was never big, i never watched my diet, how to bodybuilder la.....lol

---

Added on March 26, 2007, 9:15 amoh one more thing i've learnt, it doesn'tmatter if you're ecto, endo, meso....well maybe skeleton then it matters la....but if you bang up to 3GMS of protein per lbs, it's still okay. Dave Tate take <500gms protein a day. Huge guy.
Wasteful though....but....jus a note to u all.

This post has been edited by pizzaboy: Mar 26 2007, 09:15 AM

Westside eh? Cool, never done a pure Westside before, just a hybrid. It's a good program but too complicated for me. Lemme know how it goes.

yea exactly, it's really complicated.....i had to read it for about 3-4 months to fully understand how it worked. then eventually when i asked the elites, they said on the basic template, RE, DE, ME are the important things along with the usage of bands and chains.

ANyway I gave the 300 "routine" a try again this time, with the pullups and all
Lemme tell u guys one thing.....

Unless you guys are at a high level of fitness forget it. It's madness.

25 pullups
50 deadlifts
50 pushups
50, 24" box jumps
50 elbow to knees
50 36lbs kettleball clean and press
25 pullups

I swear at the 50 deadlifts I was already panting. The pushups were easy. Very. THe box jumps were okay, the 50 elbow to knees were CRAZY FCUKIN HARD!. The final 25 pullups, i didn't "almost" die...i sat FLAT plack! Pengsan....kenot stand up

I might continue doin this, till 21st april. I'm sure, my fitness level will increase and my bf level will drop. Yeah hey hell why not, then on 23rd, start doin westside.

Temporarily will rename this the "300 Rep Routine"

i bet the 300 routine a superb fat burner. but its insane might do it on my rest weeks..

dude, my LEGS shiver and my arms shake like i'm a retired boxer. That NEVER happens, doesn't matter how heavy I lift, it NEVER happens.

it's intense. very. the whole gym guys tot i was nuts runnin about, banging at the machines like that. hahaha

hey wat say u if i do this 300 routine once every 2 weeks with my rippe toe program? just wana burn some fats.

for like

week 1
mon rippetoe
wed rippetoe
fri rippe toe
sun 300 routine

week 2
tues rippetoe
thurs rippetoe
sat rippetoe

since i have asthma.. i cant do any hardcore cardio to burn fat.... so.. might be a good thing.. i'll try.. maybe doing 150 routine 1st hahahahahah

Wow bro. Lol. You sure are doing a lot of progs now. 5x5, Westside, 300. Why not make a hybrid program?

I strongly suggest 150.
Don't pengsan ....i felt lightheaded doing 300. 150 was pretty easy.

haha, no man...
i' was consistent on 5x5, till the gains really really stopped.
I'm only about to give westside a shot after getting many many comments from all the powerlifters.

And 300? That's just a "for fun" kinda thing......my goal apart from lifting heavier and gettin stronger, is also to have fun ya know. Though.....panting nearly 400 times a minute isn't really that fun.

There are other more fun ways to pant 400 times a min. Like... you know....?

SEX!

just cuz u noe i'm still a virgin
darklight, come on, a challenge
come mmu again, we do this routine together

hahahaha
pengsan i tell u.....

how old are u pizzaboy?

19, turnin 20 this april.
why???