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Old 10-30-2011, 01:00 PM   #1
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,944
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
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Default Steak, Eggs, Whisky and Two Beards Log

Starting a new log. We have a good discussion going on here =>

http://muscleandbrawn.com/forums/pow...-strength.html

I have been all but stalled the last 2 years on bench and squats and want to try something completely different. During these 2 years my (lack of) progress has been:

--Squats - 500 to 529 1RM.
--Bench - 350 to 365 (gym) 1RM.

My tentative training structure will be:

--2 weeks heavy
--1 week volume

Heavy weeks will be mostly singles and triples. Volume weeks will be 50-60% of 1RM doing whatever I feel like. I may utilize a 4 day per week upper/lower split during volume...we shall see,

Tentative HEAVY 6 Day Approach

Will be testing and refining over the next couple weeks, but here is what I am thinking:

• Day 1 – Bench (A Workout)
• Day 2 – Squat/Dead (A Workout)
• Day 3 – OHP/Bench (B Workout)
• Day 4 – Squat/Dead (B Workout)
• Day 5 – Bench (C Workout)
• Day 6 - Squat/Dead (C Workout)

Bench Workouts

Bench A Workout
Week 1

--Heavy Singles x 8 reps, same weight.
--2 Board Press, 6 x 3

Week 2

--Heavy Singles x 3 reps, same weight as week one, then 3 ramping singles with last rep as possible PR attempt.
--Drop weight, 3 sets of doubles.
--Drop weight, 3 sets of triples.

Bench B Workout
--Military Press, 1234MAX. Start with 185 for one rep, then 185 for 2 reps… 5th set is 185 for MAX reps. Add weight if I hit 8+ reps.
--One Arm Dumbbell Press…TBD
I need quite a few warmup sets on military presses before I “give it”, so I find 1234MAX works well.

Bench C Workout

Week 1

--Close Grip Bench Press, 6 x 3
--Incline CGBP, 12345. Start with the triple weight from CGBPs and do a single, drop weight, do a double, drop, do a triple…etc.

Week 2

--Close Grip Bench Press, 6 x 3 – Last triple go for MAX REPs. If I hit 5 reps, add weight to this lift next cycle.
--Incline CGBP, 12345. Start with the triple weight from CGBPs and do a single, drop weight, do a double, drop, do a triple…etc.

Squat/Deadlift Workouts

Squat/Deadlift A Workout
--Squat Singles x 8 reps, same weight.
--Sumo (Possible Deficit) Deadlifts, 6 x 3

Squat/Deadlift B Workout
--High Box Squats, 6 x 3
--Rack Pulls, 6 x 3

Squat/Deadlift A Workout
--Deadlifts x 8 reps, same weight.
--Squats with chains TBD

*Need to get chains, or create ghetto chains.
** Might add Shrugs from time to time.
***Each squat/deadlift session also includes a few sets of weighted situps and side bends.
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Last edited by BendtheBar; 10-31-2011 at 01:33 PM.
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