new program

[lilwoday09smb]

after doing dc training for 4 weeks i felt like shit it just didnt work for me, so i decided to try something of my own, this is my third week on it and ive gotten stronger on all my lifts.

day1
bench press 4 x 10, 8, 6, 4
cling and press 4 x 8, 6, 4, 2
weighted dips 4 x max
french press 4 x 12, 10, 8, 6
upright rows 3 x 10-12
shrugs 3 x 10-12
 
day 2 cardio /abs

day 3
squats 4 x 12, 10, 8, 6
deadlifts 4 x 10, 8, 6, 4
pull ups 4 x max ( 12, 10, 9,
barbell rows 4 x 12, 10, 8, 6
barbell curls 4 x 12, 10, 8, 6
calf raises 4 x 20

day 4 cardio

day 5 repeat day 1

day 6 off

day 7 repeat day 2  ect.

yesterday i benched 294 for 4 and was able to cling and press 225 for 2

[davie]

Good work bro, looks pretty solid.
When u do u cleans, do u go down into a front squat once uv cleaned the weight up. I seem to find that i squat a little but not very much as i seem to b able to catch the weight without having to go down into deep squat?!
Mayb i shud just up the weight!!

davie

[lilwoday09smb]

no so much, i think that is more of an olympic type move, i like to get the first movement all the way to my shoulders the push and lock out, but on a heavy final set i have to squat and push a lil to get it up