View Single Post
Old 05-17-2011, 07:30 AM   #6
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,719
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2578875
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Generally this is not too much lower back work, but it depends a lot on the intensity of the weight and the strength of the trainee.

Quote:
I dont like the fact that every
2nd week I only squat once.Not enough
Remember you are not squatting only once a week. You can't view this program through the lens of weeks. You are squatting with either 3 or 4 days rest between sessions. This is consistent throughout the plan.

Week 1
Monday - Squat
Wednesday - Deadlift
Friday - Squat

Week 2
Monday - Deadlift
Wednesday - Squat
Friday - Deadlift

Week 3
Monday - Squat
Wednesday - Deadlift
Friday - Squat

If you want to squat twice each week on a more consistent basis, try this plan:

Monday - Squat
Wednesday - Deadlift
Thursday - Squat

This is a generic template I created:

Workout A consists of the following exercises. Perform them in the order listed.

1. Squats. 5 sets x 5 reps.
2. Bench Press. 5 sets x 5 reps.
3. Pull Ups. 3 sets x max reps.
4. Weighted Sit Ups. 3 sets x 10-25 reps.
5. Barbell Curls. 3 sets x 8-10 reps.

Workout B consists of the following exercises. Perform them in the order listed.

1. Deadlifts. 1 set x 5 reps.
2. Overhead Press. 5 sets x 5 reps.
3. Dips. 3 sets x max reps.
4. Barbell Calf Raise. 3 sets x 10-25 reps.
5. Power Shrugs. 3 sets x 10-15 reps.

Workout C consists of the following exercises. Perform them in the order listed.

1. Squats. 1 set x 20 reps. (Or 5x5)
2. Close Grip Bench Press. 5 sets x 5 reps.
3. Barbell Rows. 5 sets x 5 reps
4. Planks. 3 sets x 60 seconds.
5. Dumbbell Curl. 3 sets x 8-10 reps.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote