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Old 04-28-2012, 10:22 AM   #12
Alex N
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Hi!

New to this community, lurked around for some time, but figured it was time to write something.

I have a question about my current program, its a slightly modified bill star/madcow h-l-m setup.

would like some comments on it, good/bad?

Been training for ten years but never really for strenght, more serious abot the training coming 2 years back now and nowdays sees the connection between strenght and mass.

MONDAY
Squats 5x5, 1x10 *heavy day*
Benchpress 5x5, 1x10 *heavy day*
Barbell row 5x5 *heavy day*
Clean & press 3x5
Push press 2x5
Barbell curls s/w dips 3x8-10

WEDNESDAY
Deadlift 5x5 *heavy day*
Squat 4x5 *light day*
Benchpress 4x5 *light day*
Pull-ups 5x5
Crunches 3xmax

FRIDAY
Squats 4x5, 1x3, 1x10 *medium day*
Benchpress 4x5, 1x3, 1x10 *medium day*
Barbell row 4x5, 1x3 *medium day*
Clean & press 3x5
Push press 2x5
Barbell curls s/w dips 3x8-10


Benchpress/deadlift/squats - ramped up sets, weekly increases of 2.5% of the top set.

Pull-ups/barbell rows/clean & press, push press and other assistance - straight sets with microloading.

Pardon my english, im swedish
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