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Old 08-28-2011, 02:28 PM   #9
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 80,699
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
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Your lifts look very strong.

Looking at your squat numbers I do have some concerns that your depth is high. Normally deadlift is larger than squat. A near 700 raw deep squat is very rare. One thing I would recommend is posting a video of your squats so we can make sure your form is good. With that kind of weight you want to have as good of form as possible.

My suggestion for a workout is to use the following style routine:

Pull, Squat, Press. Train 3 days per week and use a pulling movement, a squat and a pressing movement. Add to this 2 accessory lifts each day.

Pull Movements. Deadlifts, power cleans, snatch, clean and jerk, high pulls...stuff like that. Deadlift variations or Olympic explosive pull variations.

Squat Movement. Squats, front squats, overhead squats, goblet squats, zercher squats, etc.

Press Movement. Bench press, overhead press and variations.

Accessory Movements. Farmer's walks, tire flips, shrugs, barbell or dumbbell rows, dips, pullups, chin ups, heavy ab work, sled work, etc.

Don't overkill a volume of sets for each movement.

An example workout could be:

Monday
Power Cleans
Squats
Bench Press
Farmer's walk
Pullups/Chinups

Wednesday
Deadlift
Goblet, overhead or front squats
Overhead Press or Push Press
Tire Flips
Dips


Friday
Snatch
Squats
Bench Press (Alternate every work with bench or overhead/push press)
Sled Work
Barbell or dumbbell rows

This is just a sample. You could alternate exercises every other week. If you do perform something like this start with moderate weight and build slowly so you can build some conditioning.
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Last edited by BendtheBar; 08-28-2011 at 02:38 PM.
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