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Old 01-13-2011, 06:50 PM   #11
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I might suggest working with 20 rep squats on Monday and Friday as the cornerstone, and utilizing deadlifts on Wednesday. Something like:

Reeve's Classic:

squat..........1 x 20 (Wednesday off)
bb row........3x8-12....Deadlift on Wednesday, no rows
Overhead press............3x8-12
bench.........3x8-12
BB/DB curl...3x8-12
dips............5x10@BW Try for sets of 10, but do what you can.
BB calf raise 3x15-20
abs

Perform M-W-F

================================================== ==

Park power classic

Mon
squat 1x20
bb row 5x5
bhnp 5x5
bench 5x5
calf raise 3x15-20

Wed

BB row 5x5...alternate scheme of 3x5
bhnp 5x5.....alternate scheme of 3x5 see note in instructions
cgbp 5x5
bb/db curl 3x6-8
dips 5x bw

Fri

squat 1x20
Dl 3x5
bhnp 5x5
bench 5x5
wide grip chin 5x bw
abs

================================================== ==

Monday
Squats 1 x 20
Bench Press 5x5 (Rep Park style. 1st set is 60% 5RM, 2nd is 80% 5RM)
Pullups 3 sets
Overhead Press 5 x 5 (Ramped)
Biceps + Abs - 3 sets each

Wednesday
Deadlifts 3x5 (Ramping sets - 1st 560%, 2nd 80%, 3rd 100% of 5RM)
Dips - 3 sets
Leg Extensions or Front Squats - 3 sets
Calf Work - 3 sets
Leg Curls - 3 Sets
Side Bends - 3 sets

Friday
Squats 1 x 20
Close Grip Bench Press 5 x 5 (Ramped), or DB Bench Press 3 x 10
Barbell Rows 5x5 (Ramped)
Overhead Press 5 x 5 (Ramped)
Biceps + Abs - 3 sets each

================================================== ===

These are 3 good examples, but it might be wise to ease into one of them out of the gate until you get used to a fullbody.

Check out our Classic Physique Challenge for a mountain of more info:

http://muscleandbrawn.com/forums/bod...formation.html

Glwanabe might want to chime in on this.
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Old 01-13-2011, 07:46 PM   #12
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cool thanks for the response. i see that for the most part, those routines are pretty similar. so routines like that, along with eating enough, will build good size as long as functional strength?
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Old 01-13-2011, 08:03 PM   #13
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cool thanks for the response. i see that for the most part, those routines are pretty similar. so routines like that, along with eating enough, will build good size as long as functional strength?
Absolutely. They are based on some of the biggest and strongest naturals in the history of the game and are very solid approaches.

You could also consider Starr's power workout, but it contains Olympic lifts and variations 3 days per week.
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Old 01-13-2011, 08:34 PM   #14
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sweet, ill do some more reading around this site. tons of good info on here. i want to get a good routine set up soon. im getting 3 wisdom teeth pulled out next friday, so im probably going to end up taking a week off of lifting. but when im ready to go again i want to start hittin the weights hard with a solid routine
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Old 01-13-2011, 08:35 PM   #15
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one last question, what is bhp and bhnp?
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Old 01-13-2011, 09:42 PM   #16
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one last question, what is bhp and bhnp?
Behind the neck press.

You can really do any overhead pres variation you are comfortable with...seated, standing, dumbbell, barbell, front or back.
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Old 01-13-2011, 09:43 PM   #17
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sweet, ill do some more reading around this site. tons of good info on here. i want to get a good routine set up soon. im getting 3 wisdom teeth pulled out next friday, so im probably going to end up taking a week off of lifting. but when im ready to go again i want to start hittin the weights hard with a solid routine
Best of luck!
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Old 01-14-2011, 03:45 AM   #18
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Originally Posted by BendtheBar View Post
Behind the neck press.

You can really do any overhead pres variation you are comfortable with...seated, standing, dumbbell, barbell, front or back.
Personally I know they were originally done behind the neck, but IMHO a standard o/h press would be safer and recruit just as much shoulders as behind the neck. Plus there is much less chance of dropping it on your head !!! Especially if you are training alone

Carl.
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Old 01-14-2011, 11:47 AM   #19
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Quote:
Originally Posted by BendtheBar View Post
I might suggest working with 20 rep squats on Monday and Friday as the cornerstone, and utilizing deadlifts on Wednesday. Something like:

Reeve's Classic:

squat..........1 x 20 (Wednesday off)
bb row........3x8-12....Deadlift on Wednesday, no rows
Overhead press............3x8-12
bench.........3x8-12
BB/DB curl...3x8-12
dips............5x10@BW Try for sets of 10, but do what you can.
BB calf raise 3x15-20
abs

Perform M-W-F

================================================== ==

Park power classic

Mon
squat 1x20
bb row 5x5
bhnp 5x5
bench 5x5
calf raise 3x15-20

Wed

BB row 5x5...alternate scheme of 3x5
bhnp 5x5.....alternate scheme of 3x5 see note in instructions
cgbp 5x5
bb/db curl 3x6-8
dips 5x bw

Fri

squat 1x20
Dl 3x5
bhnp 5x5
bench 5x5
wide grip chin 5x bw
abs

================================================== ==

Monday
Squats 1 x 20
Bench Press 5x5 (Reg Park style. 1st set is 60% 5RM, 2nd is 80% 5RM)
Pullups 3 sets
Overhead Press 5 x 5 (Ramped)
Biceps + Abs - 3 sets each

Wednesday
Deadlifts 3x5 (Ramping sets - 1st 50%, 2nd 80%, 3rd 100% of 5RM)
Dips - 3 sets
Leg Extensions or Front Squats - 3 sets
Calf Work - 3 sets
Leg Curls - 3 Sets
Side Bends - 3 sets

Friday
Squats 1 x 20
Close Grip Bench Press 5 x 5 (Ramped), or DB Bench Press 3 x 10
Barbell Rows 5x5 (Ramped)
Overhead Press 5 x 5 (Ramped)
Biceps + Abs - 3 sets each

================================================== ===

These are 3 good examples, but it might be wise to ease into one of them out of the gate until you get used to a fullbody.

Check out our Classic Physique Challenge for a mountain of more info:

http://muscleandbrawn.com/forums/bod...formation.html

Glwanabe might want to chime in on this.
Looks solid to me.

Just let us know what you end up deciding to do, and we can go from there.

I like the Reeves program a lot. It is a great scenario to get into fullbody, and allows a good conditioning phase. It is a great plan to stay on, or to use as a primer for other programs. It is a very adaptable program from a lot of different aspects.

Ask away with as many questions as you may have.
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Old 01-14-2011, 06:42 PM   #20
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cool ill keep you guys posted. went to the gym with a buddy today and did PR of 190 on bench anyways, thanks for all the help. this forum seems pretty solid. not a bunch of dbags sayin ya need a 6 day split in order to become the next jay cutler lol.
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