Weight Training Program

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XTTX

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Well, I've been following this program since the end of the last school year, and the results seem to be mediocre - good. I went from around 130-180 in a track season. So just thought I would like to share. Took me an hour or so to type up.

It's basically a 7 day cycle (we switched between upper body and lower body every other day.) We used it for squats and bench. The number to the very left is your 1 rep max, and then basically the other numbers are just SETSxREPS.

Also, I've been stuck around the 180's since near the end of my track season (3 months ago,) anybody know a way to get my bench up anymore?
Edit: forgot to mention that I don't have a spotter, so I can't really test my max or do heavy lifting right now.
 
XTTX said:
Well, I've been following this program since the end of the last school year, and the results seem to be mediocre - good. I went from around 130-180 in a track season. So just thought I would like to share. Took me an hour or so to type up.

It's basically a 7 day cycle (we switched between upper body and lower body every other day.) We used it for squats and bench. The number to the very left is your 1 rep max, and then basically the other numbers are just SETSxREPS.

Also, I've been stuck around the 180's since near the end of my track season (3 months ago,) anybody know a way to get my bench up anymore?
Edit: forgot to mention that I don't have a spotter, so I can't really test my max or do heavy lifting right now.
Click to expand...

Well, do you do Inc. Bench presses? I'd say do those also just cuz it will help work the upper part of the chest. That way you fill it all out.
a diet helps also, if u dont have one. That can help you get bigger and stronger faster.
what do you do for setxrep? I think for strength.. 4x8 is good possibly. Maybe you can even do 5x6
 
Right now I'm on a cutting diet, so I can't really gain much muscle; I am lifting every day, and I do do incline bench too. So, since I'm cutting, is it still OK to take whey protein drinks?
As for my sets and reps, I'm basically following the spreadsheet posted in my first post.
 
whey protein shakes are fine while you are cutting as long as you take into account the calories they add. Just incorporate them into your daily calories and it shouldn't matter.

As for getting your bench up from 180... it will be very difficult to get stronger while cutting, especially when you have been lifting for a while. Basically, when cutting the best you can do is maintain your current muscle or maybe see slight gains... You would need to at least eat maintenance calories, if not be bulking to gain strength and muscle.
 
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