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    Friday Deadlift: 4 singles 170kg/374lbs, 8...

    Friday

    Deadlift: 4 singles 170kg/374lbs, 8 singles 150kg/330lbs
    Light squat: 8 singles 105kg/231lbs
    Bench: 5 singles 106kg/233lbs, 10 singles 92kg/202lbs
    Pull-ups: 10 singles 10kg/22lbs
    OHP: 8...
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    Wednesday Squat: 4 singles 122kg/268lbs, 10...

    Wednesday

    Squat: 4 singles 122kg/268lbs, 10 singles 105kg/231lbs
    Light deadlift: 8 singles 142kg/312lbs
    Bench press: 8 singles 104kg/229lbs
    Pull-ups: 15 singles +10kg/+22lbs
    10 sprints x100m
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    Monday Deadlift: 8 singles 166kg/365lbs...

    Monday

    Deadlift: 8 singles 166kg/365lbs
    Squat: 8 singles 120kg/264lbs
    Bench: 14 singles 102kg/224lbs
    1-arm db Overhead Press: 8 singles(each arm) 30kg/66lbs
    Pull-ups: 10 signles +10kg/22lbs...
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    Friday Deadlift: 10 singles 160kg/352lbs...

    Friday

    Deadlift: 10 singles 160kg/352lbs
    Squat: 10 singles 120kg/264lbs
    Bench: 15 singles 100kg/220lbs
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    Yesterday Wednesday, bench day Bench press:...

    Yesterday

    Wednesday, bench day

    Bench press: 50 singles 100kg/220lbs
    Pull-ups: 50 singles BW+ 10kg/22lbs
    Dips: 20 singles BW+ 15kg/33lbs
    Run on treadmill: 14km/h for 2km
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    Yesterday Monday,squat day Squats: 3x3...

    Yesterday

    Monday,squat day

    Squats: 3x3 126kg/277lbs, 20 singles 110kg/242lbs. Very bad day for squats
    Overhead press: 3x5 60kg/132lbs
    10 sprints x100m
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    Hello maroon6, I would be happy to explain. ...

    Hello maroon6, I would be happy to explain.

    Texas Method is one of the best programs for intemediate lifters. You start it once you can no longer increase the squat weight in every workout(as you...
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    Friday, deadlift day: -Deadlift: 10x3...

    Friday, deadlift day:

    -Deadlift: 10x3 170kg/374lbs (last 3 sets rest-pause)
    -Barbell row: 3x5 72kg/158lbs, 3x5 67kg/147lbs, 10x5 60kg/132lbs
    -leg curs: 3x12 30kg/66lbs
    -Light dumbbel bench...
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    I will be doing some sets of leg curls. I will...

    I will be doing some sets of leg curls.
    I will also add more sets of rows and pull-ups, in order to overcome my pushing volume.
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    In my opinion it is possible to get stronger,...

    In my opinion it is possible to get stronger, without getting bigger.
    It is called high intensity-low volume training.
    Rep schemes as 3x3, 4x2, 10x1 etc can make you really strong, but not as big...
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    Thank you EKnight, I appreciate your help. I...

    Thank you EKnight, I appreciate your help.

    I will increase my pulling volume. I will add some more sets of row, upright row, pull ups and face pulls.

    I had no idea that deadlift is not enough...
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    I thought that 10 sets of conventional deadlift...

    I thought that 10 sets of conventional deadlift are enough for hamstring.
    What do you suggest?

    For upper back should I add more sets of barbell rows and pull-ups?
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    Thank you EKnight. I designed my program,...

    Thank you EKnight.
    I designed my program, inspired by Waterbury method.

    Previously I was doing 3-day Texas Method for 7-8 months.

    The current program is also 3 days/week.

    Monday
    -Squat 10...
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    Wednesday, bench day: -Bench press: 10x3...

    Wednesday, bench day:

    -Bench press: 10x3 103kg(227lbs), 5x5 85kg(187lbs)
    -Pull-ups: 3 sets to failure
    -Dips: 3 sets to failure
    -1 arm dumbbell row: 3x8 each hand 25kg(55lbs) -only 20'' rest...
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    A Song Of Strength And Conditioning

    Hello everyone,

    I am Vasilis from Athens, Greece.
    I am 29 years old and my goals are to become a national level(at least) powerlifter, but also to be a complete athlete with strength, power,...
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