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Old 11-23-2011, 07:40 PM   #11
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Originally Posted by T-Bone View Post
I understand this, but how many sets are we talking about here for each week? And would you do this same breakdown for bench, DL and OHP?
If I were to do something like this, which I have many times, I would set up a routine similar to a Christy Routine. Two days, full body, with all the big exercises split between the two. I'd also do two sets, but three would be fine too. For percentages, just figure out how big a jump you want to take for 4 weeks to get back to your PR. You could just lower it a certain amount and raise it back up over the 4 weeks, or you could do percentages (70%, 80%, 90%, 100%).

Squat - 2 x 5
SLDL - 2 x 5
Bench - 2 x 5
Rows - 2 x 5
Abs and Grip

Deadlift - 1 x 5
OH Press - 2 x 5
Chin-ups - 2 x AMAP
Abs and Grip
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Old 11-24-2011, 08:07 AM   #12
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Here is a link to an article that contains a write up for a "20 Rep Squat H/L/M routine"

I believe this routine is along the same lines of what Fazc is suggesting. I have used this routine and I thought it was pretty good. I definitely think it is a style of training that is worth trying for yourself.

Thanks Josh, I have considered that one too.


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Originally Posted by Off Road View Post
If I were to do something like this, which I have many times, I would set up a routine similar to a Christy Routine. Two days, full body, with all the big exercises split between the two. I'd also do two sets, but three would be fine too. For percentages, just figure out how big a jump you want to take for 4 weeks to get back to your PR. You could just lower it a certain amount and raise it back up over the 4 weeks, or you could do percentages (70%, 80%, 90%, 100%).

Squat - 2 x 5
SLDL - 2 x 5
Bench - 2 x 5
Rows - 2 x 5
Abs and Grip

Deadlift - 1 x 5
OH Press - 2 x 5
Chin-ups - 2 x AMAP
Abs and Grip
Just two days a week? Wow. That would take me a while to get used to that, but I'll bet it's deceptive and would kick my can.
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Old 11-24-2011, 10:01 AM   #13
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Just two days a week? Wow. That would take me a while to get used to that, but I'll bet it's deceptive and would kick my can.
Two days a week is very productive. Even though it's gotten a lot of bad press lately, it's still a fantastic way to train for a large number of guys. The extra recover may be just what you need to spur extra gains and allows some extra conditioning work without burning you out. But if you wish, you can spread things over three days week as well.

Squat
SLDL
Bench
Abs and Grip

Rows
Bar Dips
Chin-ups
Abs and Grip

Deadlift
OH Press
Curls
Abs and Grip
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Old 11-28-2011, 04:25 PM   #14
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Almost there...After a couple convos with BTB and a search through my training bookmarks, I'm settled on his Density/Strength program. I'll keep the 4 day split and run it in two week cycles. The routine has everything I wanted - varied rep ranges, focus on progression and is adaptable to a wide range of assistance work.

I want to thank everyone for their suggestions. I was at a loss as to which way to go, so I took a couple days to think about what I really wanted out of a program. I always came back to the 4 day split, but everything I tried to write came out looking like what I'm already doing. I had bookmarked the Density/Strength program from M&S a long time ago and was glad to find it again.

Once I've decided what assistance work I'm doing, I'll post the complete set up.
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Old 11-28-2011, 04:38 PM   #15
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I'm excited for you. Good luck and give it your full efforts.
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