Workout schedule based on Max lifts - DFWstangs Forums
 
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post #1 of 14 (permalink) Old 10-13-2008, 08:57 AM Thread Starter
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Workout schedule based on Max lifts

50 years ago, when I was in highschool, our coach had a schedule that was posted on each lift station that gave weights and reps based on what your max lift was for that muscle group. I think he called it the Bama workout? Does anyone know if there's something like this online? I googled for a bit trying to find it, but to no avail. Basically, you'd look up your max, then it would spell out your workout for you.
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post #2 of 14 (permalink) Old 10-13-2008, 09:53 AM
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i have no idea what my max is, never maxed out on anything, nor do I care to.

My rule of thumb has been, warm up set, 3 sets of 5, heavy weight. If I can complete all three sets, then next week I go up in weight.

Also stretching the muscle after each set seems to really help

Good luck there chicken little

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post #3 of 14 (permalink) Old 10-13-2008, 10:23 AM
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I have never maxed out ever. Is there really a point other then to see who's dick is bigger, and well in this forum everyone is Ronnie Colman.
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post #4 of 14 (permalink) Old 10-13-2008, 10:52 AM
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Quote:
Originally Posted by Beej
I have never maxed out ever. Is there really a point other then to see who's dick is bigger, and well in this forum everyone is Ronnie Colman.
I agree completely...a total waste of time and effort.
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post #5 of 14 (permalink) Old 10-13-2008, 11:11 AM
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I max out all the time so i guess i have huge dick!

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post #6 of 14 (permalink) Old 10-13-2008, 11:15 AM
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Quote:
Originally Posted by GRAYHORSE
I max out all the time so i guess i have huge dick!
Damn... I must NEVER max out
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post #7 of 14 (permalink) Old 10-13-2008, 11:41 AM
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Quote:
Originally Posted by GRAYHORSE
I max out all the time so i guess i have huge dick!

Thats fucked up. I max out too,, however, MY cock.... NOT SO BIG!
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post #8 of 14 (permalink) Old 10-13-2008, 11:42 AM
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I think to main reason to max out is to measure and keep track of PROGRESS!!!!!
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post #9 of 14 (permalink) Old 10-13-2008, 11:44 AM Thread Starter
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I don't really care that much about what the max is other than to give you an idea of what kind of weight/reps you need to be lifting to show some improvement. So far I've found 1x8 @ 60%, 1x6 @70%, 1x3 @80%, 1x2 @ 90%, then an optional 3x8 @ 50% cooldown. Does this seem reasonable??
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post #10 of 14 (permalink) Old 10-13-2008, 11:45 AM
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Quote:
Originally Posted by HECDOGGIE
I think to main reason to max out is to measure and keep track of PROGRESS!!!!!
You can also track progress with rep #'s and an increase of weight(as in workout weight), not showoff weight.
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post #11 of 14 (permalink) Old 10-13-2008, 12:16 PM
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Greg as a powerlifter has to max

bodybuilders and those working out for health don't

You're only as strong as you allow yourself to be...

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post #12 of 14 (permalink) Old 10-13-2008, 12:56 PM
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Quote:
Originally Posted by The Big Matt
Greg as a powerlifter has to max

bodybuilders and those working out for health don't

People will bash me and the way i think forever but i'd much rather lift 700lbs once then 200lbs 50 times. It's all about functional strength for me, if one of my 300lb brothers go down i want to be able to drag them out.
Yeah, i get a rush out of nose tork and heavy ass weight, however i dont bother the body sculpters so they shouldnt bother me.

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post #13 of 14 (permalink) Old 10-13-2008, 03:26 PM
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Quote:
Originally Posted by GRAYHORSE
People will bash me and the way i think forever but i'd much rather lift 700lbs once then 200lbs 50 times. It's all about functional strength for me, if one of my 300lb brothers go down i want to be able to drag them out.
Yeah, i get a rush out of nose tork and heavy ass weight, however i dont bother the body sculpters so they shouldnt bother me.

well put.
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post #14 of 14 (permalink) Old 10-15-2008, 02:13 PM
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this is the routine my dad taught me and i've stuck with.

it opens as an excel file.

www.joeskopec.com/extrussianpower.xls

i think its it at least, i dont have excel on my laptop, haha.
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