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Old 05-03-2012, 07:41 AM   #15
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,944
Training Exp: 20+ years
Training Type: Powerbuilding
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The template I provided is rather generic. Things like 20 rep squats, and certain exercise variations can be tweaked to fit specific needs.

As fat as sets and reps, there are many possible ways to approach things. Assistance work can be 3-5 sets for 5-10 reps, based on needs - adding weight when it makes sense.

I would like to see you on some form of straight forward progression approach on the big lifts - bench, squat and deadlifts. For bench and squat you could do something like:

--Several singles

...followed by

--3 sets for max reps. When you hit a total of 20 reps for these 3 sets, add weight the next time in the gym.

Deadlifts You could do either about the same, or do something like a couple heavy singles followed by a 2-3x3.

When dealing with singles you need to start them around 85% of your max. You aren't trying to max each day, but rather get in some heavier work that is about 85-90% of your one rep max.

There are many ways to do this, so choose a set, rep and progression scheme that is appealing to you, and that is reasonable, and just go for it. You have a lot of progression left in you, and effort and consistency will play the biggest role in achieving your goals.
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