My 8 Week Strength Training Journal

For the last 6 months i've been training each individual body part on its own day. and i've found that both my size and strength gains have almost come to a complete stop. so i've designed a new training plan that is based around powerlifting (adding Biceps, Triceps, Calves & Shoulders in where I can).

(Keep in mind i'm 150lb's and 11%BF it's small i know :P but 6 months ago i started out at 120lb's so i've done okay )

The reason i've chosen to do this is because i'm dissapointed in the progress of my PR on both the bench press (127) and the squat(176.5).. I've never really bothered on deadlifts, but i figure if i'm going to improve my squat by a hell of a lot then i need to work on my lowerback as well. If you guys have any questions or feedback on my routine feel free to throw it at me.

Here's my routine;




MONDAY S/R
squat 6*8
bench press 6*8
dips 5*8
skull crushers 5*8
calf raises 6*10
shoulder raises 6*8
ab crunches 5*15

WEDNESDAY
squat 6*8
deadlift 6*8
rows 6*8
preacher curl 5*8
barbell curl 5*8
ab crunches 5*15

FRIDAY
squat 6*8
bench press 6*8
dips 6*8
skull crushers 6*8
military press 4*8
calf raises 6*10
ab crunches 5*15


Weeks 1-3 & 5-7 are above, weeks 4 & 8 i will be switching to higher rep sets with lighter weights for all my powerlifts.

NOTES: i will not be training to failure on squats, tuesday and thursday are light cardio days.



...Anyway , post your feedback since i'm curious on what you guys think.. i'll also be posting my best lifts at the end of each week.