I recently finished the John Cena 6 Weeks to More Size and Strength Program, as seen on mensfitness.com I really enjoyed the program. Most of the exercises and rep ranges were things I had incorporated into my training anyway, so it was an easy progr...
I recently finished the John Cena 6 Weeks to More Size and Strength Program, as seen on mensfitness.com
I really enjoyed the program. Most of the exercises and rep ranges were things I had incorporated into my training anyway, so it was an easy program to adapt to. Week 6 of the program was max week, and I am mostly happy with my end results. My max weight increased in most of the included lifts, as seen below. I did not, however, gain any size. I actually weighed in at one point during the program at 197 lbs!!! I started the program at 203. I attribute this to being summer time and me and my family were always on the go. The program wrapped up right after the 4th of July weekend which was a busy time and I didn't get to focus on my nutrition as much as I would have liked.
Also noteworthy is that I was able to still deadlift 575 after a squat workout. My all time deadlift record is 600, so after not deadlifting in over a month, I really don't think I lost much if any. I also did not attempt a max in Power Cleans. I seemed to have started to develop a tendinitis in my elbow, and power cleans really aggravated it.
All in all, good program, and I encourage anyone to try it out. Below are my maxes after the program. Previous max is listed first.
Back Squat: 475--->485
Front Squat: 400 --> 405
Pause Bench Press: 370--> 375
Close Grip Bench Press: 340-350ish --> 375
Snatch: 220 -- > 225
Power Clean: 290 --> not attempted
Push Press: 290 --> failed 300 about 4 times :)
