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Old 06-11-2010, 09:16 AM   #3
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
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I made fast progress in 2008 using this self-made program. My deadlift went up 50 pounds, but it killed my lower back. My deadlift went from about 400 to 450 ish.

8 day cycle

Day 1: Squat, Good Mornings, RDLs and Heavy Abs

Day 3: Bench Press, CGBP, Back Work

Day 5: Deadlift, Speed Squats, Front Squats, Heavy Abs

Day 7: Overhead Press, 3-Board Press, Shoulder Pre-hab

For Squats, bench and deadlift I used this 4 week cycle:

Week 1
55 x 5 reps
65 x 4 reps x 2 sets
75 x 3 reps x 2 sets
85 x 2 reps x 2 sets

Week 2
60 x 4 reps
70 x 3 reps x 2 sets
80 x 2 reps x 2 sets
90 x 1 rep x 2 sets

Week 3
65 x 4 reps
75 x 3 reps x 2 sets
85 x 2 reps x 2 sets
95 x 1 rep x 2 sets

Week 4
70 x 3 reps x 2 sets
80 x 2 reps x 1 set
90 x 1 reps x 1 set
100 x 1 rep
105 x 1 rep
110 x 1 rep
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