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Old 10-29-2012, 08:37 AM   #4
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
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Hi Dan,

Check out this and let me know what you think:

http://muscleandbrawn.com/forums/wor...tml#post213676

This focuses on progression of strength focus and has most of the bases covered. You can swap out things like dips with skullcrushers if you'd like.

My main goal with a routine like this is to get your lifts up as quickly as possible. Eventually you will slow using this style of programming and may need to add in heavier work. When that happens you can re-assess.

Friday squats - you may not want to do a 20 rep set. If not, I would work up to a top 5 rep set for the day and be done. Try to beat your best 5 rep set by 5 pounds at least once a month. Something like that.

Since your squat max is 405, a progression on Friday might be:

Bar x 10-15
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1

5 rep max set x 5 reps.

This is simply one choice. There are many others including 531 which I think would serve you well.
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