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Old 03-15-2010, 12:36 PM   #11
BendtheBar
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Quote:
Originally Posted by CoopDawg View Post
Thanks gl and btb okay i want to ask is the setup im going to use be okay.
NOW THIS IS WHAT I WOULD PUT IN FOR WORKOUT A IF ITS NOT WORTH CRAP GUYS I ACCEPT ANY ACCOMODATIONS TO THIS I TAKE ALL ADVICE.
back squats 5x5
wide grip pull ups 5x5
bench press 5x5
wrist curls 2x10
leg press 2x20 now my legs are fairly strong on this my max is 605 may not be much for you guys but its a fair amount for me but i rarely use that much for leg work i would usually work up to about 405 that still may be to much for a leg press

workout b is the same with exercises except front squat and rows i will do these no subs for these
Just laying this out to make sure we have it nailed down:

Workout A
Squats 5x5
Wide grip pull ups 5x5
Bench press 5x5
Wrist curls 2x10
Leg press 2x20

Workout B
Front squats 5x5
Barbell rows 5x5
Bench press 5x5
Wrist curls 2x10
Leg press 2x20

Overall, It's a solid approach. My first concern is the leg press. There is a strong chance you will over-work your quads/legs doing 6 heavy leg exercises per week.

I would alternate Front Squats and Leg Press from workout to workout, so your leg workouts look like this:

Workout A - Squats 5x5
Workout B - Front Squats 5x5
Workout A - Squats 5x5
Workout B - Leg Press

Another option would be to drop front squats completely and just use leg press. I like the inclusion of front squats though, because they provide more indirect some lower back work, which I think is essential for all athletes. Of course, the squat works the lower back as well, so passing on it is a possibility.

You could also get creative and do a 3x5 for front squats, and then cap off with 2x20 on leg press.

As far as I understand it, Reg Park's 5x5 includes one set at 60% and one at 80%. As follows:

120 x 5
160 x 5
200 x 5
200 x 5
200 x 5

So for front squats, you could do:

120 x 5
160 x 5
200 x 5

...and then do your leg presses.

Now, on to the next concern...lack of overhead pressing. You need strong delts, and should do benches on Workout A, and some form of military press on Workout B...like this:

Workout A
Squats 5x5
Wide grip pull ups 5x5
Bench press 5x5
Wrist curls 2x10
Leg press 2x20

Workout B
Front squats 3x5
Leg press 2x20
Military press 5x5
Barbell rows 5x5
Wrist curls 2x10
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