thanks max i'll try this out. btw i bought the 200 mg caffeine before checking back to this thread and took it around 2 pm since i was feeling a lil bit tried. i can say 200 mg was a lil bit too much and even after working out i still felt awake, even now i feel awake ( 12:40 pm ). i will probably take half next time.Originally posted by max_boost
How about you try 5/3/1?
aka the Bar Star work out or the 2EFNFAST work out because it's all upper hahaha
Two exercises, bench press and standing barbell press.
What's your 5 rep max for bench and press? Say your bench is 150. So take that number and multiply by the % below.
Week 1:
Warm up, always the same.
1X5 at 40%
1X5 at 50%
1X3 at 60%
Workout set:
1X5 at 65%
1X5 at 75%
1X5 or more reps at 85%
After, do 5 sets of 10 reps at 65%.
DONE.
Week 2
Warm up, always the same.
1X5 at 40%
1X5 at 50%
1X3 at 60%
Workout set:
1X3 at 70%
1X3 at 80%
1X3 or more reps at 90%
After, do 5 sets of 10 reps at 65%.
DONE.
Week 3
Warm up, always the same.
1X5 at 40%
1X5 at 50%
1X3 at 60%
Workout set:
1X5 at 75%
1X3 at 85%
1X1 reps or more at 95%
After, do 5 sets of 10 reps at 65%.
Week 4
Warm up, always the same.
1X5 at 40%
1X5 at 50%
1X3 at 60%
Workout set:
1X5 at 40%
1X5 at 50%
1X5 at 60%
After, do 5 sets of 10 reps at 65%
This is the de-load.
DONE.
So always leave a day in between workouts (you know that). If you squat or deadlift, same format.
After 1 cycle, add 5lbs to the bench and press and add 10lbs to the squat and deadlift.
I've been following this format and I smashed through my bench and press stalls haha and it's given me a definite physique change. Ya, I love this program. Done in 45mins. LOL
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but i really like 6x6 or even cluster sets ( 3 reps, 10 sets, 15 sec breaks)
