For all you haters.

[Robert]

1.
Hang-Powercleans - 3x5
GoodMornings - 7x5
Lunges - 5x10
Calves Raise - 3x20
Farmers Walk - 2x1
Thick Bar Reverse Curls - 4x10

2.
Bench - 3x5
DB Bench - 7x5
Thick Bar OHP - 4x10
Close Grip Bench - 4x10
Flyes – 4x10
Neck Work - 2x20

3.
Squat - 3x5
Zercher - 7x5
SLDL (off blocks) - 5x10
Calves Raise - 3x20
Farmers Walk - 2x1

4.
Weighted Close Grip Pullups – 3x5
BB-Rows - 7x5
Seated Pulley Rows – 4x10
Chest supported Rows – 4x10
Shrugs – 4x10
Thick Bar Curls – 4x10
Neck Work

Stick that in your pipe and smoke it!

[help]

*gag*

*tries to hold down powerlifting fuel (aka cake + shit)*

[Robert]

I know it looks a lot, but TBH, with the amount of food I am consuming ATM, Iwill be lucky if I even get DOMS.

Right now it is 13:04. I have already consumed in exces of 200g protien and 1500kcals.

[Robert]

*gag*

*tries to hold down powerlifting fuel (aka cake + shit)*

Only champions relish pain! You homo. :020:

[Robert]

If you cut down the volume, basically, it a PL routine with a few BBer bits thrown in. It still revolves around OHP, Squatting, Benching, Rows, Cleans, GM's etc etc.

[BengDogg]

If you can handle the volume go for it! I like the choice of compounds

[Scourge]

If you can handle the volume go for it! I like the choice of compounds
Looks all good except for the power cleans? Power cleans for hypertrophy?

Also, put front squats before GMs on Day 1.

[blacklab]

wow. that looks like a helluva lot of work.
agree with Beng about the compounds. be intersting to see how this turns out in a few weeks.

[PikeKing]

whats the thinking behind the 5 rep sets on bench and pullups and 10 reps on everything else?

I think this routine is ok, high volume can be good just make sure you are not failing lots

[Robert]

Looks all good except for the power cleans? Power cleans for hypertrophy?

Also, put front squats before GMs on Day 1.
Powercleans are fcuking awesome for hypertrophy IMO. Why are they any different to any other exercise? Also, I like them.

Front squats are 5x10 as they are the only quad dominant work on Day 1. They are there just to keep my quads ticking over on a PC oriented day. Likewise with SLDL's on Day3. I don't want them first as I want maximum lbages on Gm's and Powercleans.

[Robert]

whats the thinking behind the 5 rep sets on bench and pullups and 10 reps on everything else?

I think this routine is ok, high volume can be good just make sure you are not failing lots
Basically: I like doing 5 rep benching ATM. The pullups are also like that for 2 reasons; [1] these days I am no longer capable of 4x10 pullups even at BW.[2] I like adding weight.

[BengDogg]

Powercleans are fcuking awesome for hypertrophy IMO. Why are they any different to any other exercise? Also, I like them.

I wonder why they are not good when the doms i get from them say everything has worked well

[Robert]

It has changed.

Primary exercise - 3x5
Secondary exercise - 7x5
Tertiary - 4x10

Also, I realised thta I had put Zerchers in 2xWeek, thats daft, so I swapped Zerchers on monday for Lunges.

[PikeKing]

so I swapped Zerchers on monday for Lunges.

now you're talking!

[Robert]

Yeeeeeeeeeeeeeeeeeeah buddy!