Six Day Powerlifting Routine

I've established a unique routine for myself and those that I train that is somewhat similar to Westside Barbell's method of weight training. The routine that I run's main focus is to build strength in all muscle fiber types as well as cardiovascular fitness, not muscle-mass:

Standard Rep Scheme: (harder) 3x12 or 4x8 or 5x5 or 6x4 or 8x3 (easier)

ME = Max Effort
DE = Dynamic Effort

Sunday: Deadlift ME/Back day
Main: Deadlift, work up to one-rep max
Secondary: Pullups, endurance exercise: focus on increasing number of reps in a standard set scheme
Compound: Barbell rows, standard
Isolated: Shrugs, 3x20
Isolated: Rear Delt Flies, standard

Monday: Bench ME/Chest day
Main: Bench, work up to one-rep max
Secondary: Dips, endurance exercise: focus on increasing number of reps in a standard set scheme
Compound: DB Bench, Standard
Isolated: Front Raises, Standard
Isolated: Skullcrushers, Standard

Tuesday: Squat ME/Leg day
Main: ATG Squat, work up to one-rep max
Secondary: Squat, Standard
Compound: SLDL, Standard
Treadmill: 20 mins

Wendesday: Accessory Day
During this day you work out any weaknesses you may have noticed alongside some sort of overhead pressing movement and some grip exercises.

Thursday: Bench DE/Upper Body day
Main Chest: Bench, 60% of max for 8 sets of 3
Main Back: Pullups, endurance
Secondary Chest: Dips, endurance
Secondary Back: BB Rows, standard
Compound Chest: DB Bench, standard
Compound Back: Bodyweight rows

Friday: Squat DE/ Leg day
Main: ATG Squat, 60% of max for 8 sets of 3
Secondary: Squat, Standard
Compound: SLDL, Standard
Treadmill: 20 mins

Saturday: Off


My stats:
Bench: 305, 6x4
Squat: 370, 5x5
Deadlift: 505

Hello, World!

I do suppose it would do well to start off my blog with an introduction of sorts. I could drag on needlessly about my life and interests, but I'll resort to a more objective means that will allow you to draw your own inferences.


People that are the most prominently included within my life:
-My lover, Mindona Grunin. Of whom which I spend roughly 22 hours a day with.
-My best friend, Delbert Thronsen. Of whom I occasionally have adventures with.
-My grandparents, Marie and Dave Kerner. Of whom I share intellectual conversations with.

Groups that I am a part of:
A metal band. I  am a lead guitarist. Mindona plays bass. Josh Weibheber plays drums.
A gym. I am an avid powerlifter. I do this with Mindona as well as my friend Anthony Glaze.
Chess Club. I am a ~1500 rated chess player.

As far as stats go...
I am 18 years old
I weigh 198 lbs at 6'1"
My race is other
I have tan skin, brown eyes, and gold hair.


I fuck like a porn star.