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Default Steve Justa's Singles Routine
by BendtheBar 10-11-2009, 09:44 AM

Steve Justa's Singles Routine



Big Three Routine #1

-Train every day
-4 singles with each lift with a minute or two rest in between. Use 70% of your max.
-Add 5 lbs to your bench every 3 days and 10 lbs to your squat and deadlift every day.
-Max out every 3 weeks. Recalibrate your daily training poundages to 70% and start again.

Big Three Routine #2

-Train every other day.
-Train the bench at every session. Alternate between the squat and deadlift.
-25 singles for the deadlift or the squat plus 12 singles on the bench.
-Add 20 lbs to your squat and deadlift every week and 10 lbs to your bench every week.
-Max out once a month. Recalibrate your daily training poundages to 70% of your 1RM and start again.
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Old 03-09-2014, 09:36 PM   #2
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Old 03-10-2014, 09:01 AM   #3
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It is looking easy but I'm sure it is not when implemented properly ...
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Old 03-10-2014, 10:28 AM   #4
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Originally Posted by ravimolasaria View Post
It is looking easy but I'm sure it is not when implemented properly ...
It would be at first. Those increases would be a bitch after a while. If you worked it right then you could drop back down just before you hit the cns too hard. It's a pretty well thought out plan even though it's simple, but it would have to be implemented smartly.
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