|05-11-2010, 07:11 AM||#1|
Join Date: Mar 2010
How advanced trainer...
... you should be to train with this program?
Weighted chins, 3x6-12
Weighted dips, 3x6-12
Military press, 3x6-12
"support exercises" (side bends, shrughs etc.)
In that program Bench, Squat and Deadlift will be done like this:
Week sets x reps x load ( % )
2 5x70, 5x72,5, 5x75, 5x72,5, 5x70
4 5x70, 75, 80, 75, 70
6 4x3x75 4x2x85
7 3x4x75 6x4x80
8 4x3x75 3x2x90
9 3x4x75 6x4x80
10 2x3x75 2x2x95
11 test your max
My training partner will begin this program in next August. He wants me to do it also but I refused. I think its too "heavy" and to really get most out of it you should be quite an advanced trainer with good strength levels and great ability to recover. Am I right or is this doable for most people?
Im personally thinking about training this way in next August:
Standing overhead press 3x5-8
Barbell row 3x5-8
Straight leg deadlift 3x8-12
Only training two times a week. I think this is still a tough workout(specially for lower back), but with a plenty of recovery and good nutrition I will manage to do it.
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