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Old 11-24-2011, 06:06 PM   #122
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,805
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
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6 Day Approach V2.0

• 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 5 reps, same weight.
--Drop weight, 3 sets of doubles.
--Drop weight, 3 sets of triples.

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 5 x 2 reps.
--One Arm Dumbbell Press…TBD

Bench C Workout

Week 1

--Close Grip Bench Press, 5 x 1
--Drop weight, 3 sets of doubles.
--Drop weight, 3 sets of triples.

Week 2

--Close Grip 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.

Squat/Deadlift Workouts

Squat/Deadlift A Workout
--Squat Singles x 5 reps, same weight.
--Rack Pulls, 5 x 1

Squat/Deadlift B Workout
--High Box Squats, 5 x 3
--Deadlift 5 x 2 - Moderate weight.

Squat/Deadlift A Workout
--Deadlifts x 5 reps, same weight.
--Squats with chains TBD

*Each bench/OHP session also includes a few sets of weighted situps and side bends.
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