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[Palmetto]

Amped- The Russian Bench program is a 10 week bench program done twice a week. Preferably on mondays and fridays. It is taken off of your 1 Rep Max and percentages are used...for example...my press max is 225 lbs.

Week 1- 6x2- 180 lbs. (80 % 1RM)
Week 2- 6x3- " "
Week 3- 6x4- " "
Week 4- 6x5- " "
Week 5- 6x6- " "
Week 6- 5x5- 190 lbs. (85% 1RM)
Week 7- 4x4- 200 lbs. (90% 1RM)
Week 8- 3x3- 215 lbs. (95% 1RM)
Week 9- 2x2- 225 lbs. (100% 1RM)
Week 10- NEW MAX

Hope that helps, its a great program, I am on week 6 right now and I feel great. Try it out.

 

[Clint]

that was one hell of a workout man. Your biceps are crazy strong and you dont have any real weak points at all in strength bro. Bench program is doing you some good, I cant wait for you to give that MM2K program a try, you'll love that one. Catch you later bro, I'm lookin forward to seeing a mighty leg session tomorrow.

 

[Palmetto]

Thanks Tweak, yea my Bi's are a strong point of mine. I can't wait to try out that bench program either my man. Tomorrow will be murder for the legs 6x6 with 240 lbs. I hope to be wheeled out of there puking on myself tomorrow. PEACE!

 

[Paulie]

Great session Palmetto! That bench program looks interesting, looks like its helpin as well. Those 21's are great, and really hard. Thats awesome weight you did those with, good job! keep it up man!

 

[BigBen]

Yea buddy! Bench program in the house big boi! Lookin good to man, 21s are a smart choice for bis my friend.

Awesome job!
AND

 

[Project Evo]

Strong stuff on the chest and bi's session Palmetto, some superb movements there. Well done mate and keep up the excellent work.

 

[mvsf1]

Nice chest and bi workout mate!!! Gotta love the 21's!!!!

 

[Q80_Musclehed]

Palmetto what's up man .. i wanna see some mighty weights with ur leg session man .. remember the blood and the war .. good luck

Urs Q80

 

[Palmetto]

Hey Q thanks for the insparation man. Means a lot to me when the strongest guy on the site stops by. I appreciate it man. And to everyone else, ya'll are the best and ya'll keep me motivated beyond belief.

Here we go, LEG DAY!

7/18/06

Leg Ext.- 10x120 lbs., 8x130 lbs., 6x140 lbs.
Standing Leg Curls- 10x50 lbs, 8x75 lbs., 6x100 lbs.
Russian Squat Program- 6x6- 240 lbs.
Leg Press- 10x350 lbs., 8x450 lbs., 6x500 lbs.
Standing Calves- 3x15- 90 lbs.

There we go. I hit them hard and in that order. I like the fact that I did curls and ext. first. Squats were a little harder because of that, it was good shit. Peace boys.

 

[Clint]

hitting Squats third, man that had to burn like hell when you did get to them. Still respectable weight on them as well. Leg Press is looking good as well bro, you hit it hard for sure, excellent session man.

 

[BigBen]

HArdcore baby!
Like squats in third place man, defnately hard work!
Keep it up!
AND

 

[Palmetto]

EDIT: 240 lbs. 6x6 on squats, not 180 lbs. My fault.

 

[Paulie]

Good session! Squats are getting up there, and all your numbers are getting up. Continue to hit hard in the gym!

 

[Palmetto]

Thanks for stopping by guys. Yea I'm stoked to get the 5x5 next week. The weight finally goes up with squats. I'm gonna be workin with 255 lbs. 240 was getting boring for the past 5 weeks. Ready to max and see where I'm at. ABS tomorrow, gonna knock them hard.

 

[Project Evo]

Good shit indeed Palmetto, looking really good. Superb lifts all round mate.

 

[Q80_Musclehed]

Hey Q thanks for the insparation man. Means a lot to me when the strongest guy on the site stops by. I appreciate it man. And to everyone else, ya'll are the best and ya'll keep me motivated beyond belief.

man .. u don't have to say all that brother .. i'm highly apprecitable for this comment .. u guys are my source of motivation .. train hard and bless ur hard effort .. throwing squat at the third place is the best way to describe how hard u went with ur session .. awesome brother

 

[Palmetto]

No biggie today, just a light abs day to just hit them. I'm still kinda wore out from yesterday to be completely honest.

7/19/06

Incline Sit-ups- 3x45
Captain Chair- 3x10
Rope Crunches- 10x30 lbs., 10x40 lbs., 10x50 lbs.
Flat Bench Leg Raises- 3x15

 

[Line]

No biggie today, just a light abs day to just hit them. I'm still kinda wore out from yesterday to be completely honest.

7/19/06

Incline Sit-ups- 3x45
Captain Chair- 3x10
Rope Crunches- 10x30 lbs., 10x40 lbs., 10x50 lbs.
Flat Bench Leg Raises- 3x15

LOL, it's perfectly fine to be okay brother and this is not what I'd consider a "light" abs day anyways! Looks like a good amount of work and it's good to see you're not neglecting the minor muscle groups like abs. Keep at it brother

 

[Palmetto]

Thanks Line, Wednesday's are my OFF/ABS day anyways...so I try not to kill myself.

 

[BigBen]

Nice abs session my man!
Keep it goin big bro!
AND