TweetRoutine is performed only twice a week mon & fri. Every exercise is performed under meet conditions, including pauses on the bench and dead stop on deadlifts and squats to depth.
mon
bench press
225 x 8
325 x 5
400 x 3
500 x 1
515 x 1 (or more)
480 x 2 x 2
inclines
275 x 5
315 x 4
375 x 3
405 x 2
450 x 1
squats
335 x 8
425 x 5
525 x 3
615 x 2
675 x 1
725 x 1
780 x 1
740 x 2 x 2
600 x 10
toe raises
6 x 20
curls
155 x 5
175 x 5
195 x 5
215 x 5
225 x 5
standing tricep press
175 x 5
205 x 5
230 x 5
260 x 5
280 x 5
* finish up with one arm rows
fri
bench (same as mon)
squat (same as mon)
deadlifts
345 x 5
425 x 5
525 x 3
625 x 3
700 x 2
750 x 1
700 x 2 x 2
toe raises , curls, rows & standing tricep press same as mon.
Cole totaled 2140 at 240 with a 800 squat 525 bench and a 815 dl wearing ace bandages as knee wraps and a belt. 1971 AAU Nationals Tolleson Ari.