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Old 01-12-2010, 09:46 AM   #17
jhuse2
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Join Date: Oct 2009
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Quote:
Originally Posted by BendtheBar View Post
As some of you may know, I wrote an article months back for Natural Muscle Mag called Squats and Milk, And Then Some. I basically put my simple twist on squats and milk. The workout looks like this:

Monday

* 20-Rep Squats
* Bench Press, 3 sets x 5 reps
* Barbell Rows or Yates Rows, 3 sets x 5 reps
* Seated Overhead DB or BB Press, 2 sets x 6-10 reps
* Romanian Deadlifts, 2 sets x 6-10 reps

Wednesday

* Deadlifts, 10 singles
* Closegrip Bench Press, 3 sets x 6-10 reps
* DB or BB Curls, 3 sets x 6-10 reps
* Ab Work, 2-3 sets

Friday

* 20-Rep Squats
* Dips, 3 sets x 6-10 reps
* Pull-ups (or negative pull-ups), 3 sets x 6-10 reps
* Upright Rows, 2 sets x 6-10 reps
* Standing or Seated Calf Raises, 2 sets x 10-25 reps

Exercises can be switched, of course. It's simply a template.

Anywho, long story short, I get a message from a young lifter:



This is not the complete email. I replied and stressed that he keep adding 5 pounds on squats each workout. That would be 40 pounds per month, and 240 pounds in 6 months. I truly hope this youngster follows the program for at least 6 months. I'd like to see him go from..."This is to easy" to using my name as a curse word.

This looks a little like the routine you gave me. I like the way this one is laid out. I am going to continue to use the one you gave me for another few months the maybe try this one.
__________________
Exercise: . . . . . . . .Current/6 mon./12 mon.
SQUATS: . . . . . . . . . . 250/270/360
BENCH PRESS:. . . . . . . 175/200/275
DEAD LIFTS: . . . . . . . .255/300/435
OVERHEAD PRESS: . . . . 110/135/170


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