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Old 02-05-2012, 09:54 PM   #1
bamazav
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,934
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Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
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Default Big But Boring 3 month Challenge

T NATION | The Boring But Big 3-Month Challenge

Quote:
Month one. 5 sets of 10 reps at 50% of Training Max (TM).

Month two. 5 sets of 10 reps at 60% of TM.

Month three. 5 sets of 10 reps at 70% of TM.

5/3/1 sets and reps are explained in the 5/3/1 book.
Last sets on the 5/3/1 are not taken to failure; only the required reps are done.
All other assistance work should be kept to a minimum.
On upper body days, be sure to do some kind of pulling (rows or chins) exercise.
This is a 4 days/week program, not 3 days/week or 2, or 5.
Exercise substitution will not be tolerated. Ask me about it and I'll pray you catch gonorrhea.


Sample Workout

Monday
Exercise Sets Reps
A Military press * *
B Bench press 5 10
C Chins 5 10
** Curls 3 10
** Triceps pushdowns 3 10
** Face pulls 3 10

* 5/3/1 sets
** optional, choose between doing one, two, or all three
Tuesday
Exercise Sets Reps
A Deadlift * *
B Squat 5 10
C Ab wheel 5 10-20

* 5/3/1 sets
Thursday
Exercise Sets Reps
A Bench press * *
B Press 5 10
C DB rows 5 10
** Curls 3 10
** Triceps pushdowns 3 10
** Face pulls 3 10

* 5/3/1 sets
** optional, choose between doing one, two, or all three
Friday
Exercise Sets Reps
A Squat * *
B Deadlift 5 10
C Hanging leg raise 5 10

* 5/3/1 sets

Wrap Up
The Boring But Big 3-Month Challenge

In a perfect world, 99% of the music being made wouldn't make you question humanity and 100% of the training programs would get you big and strong. That ain't the case, though.

Fortunately, there is a solution, and it's not performing multiple sets of whatever cable Kegel exercise is being pushed as "The Answer." Just a little hard, smart, basic work.

It's boring, I agree. Do you want to be entertained or get big and strong?
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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