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Old 03-17-2011, 08:23 AM   #11
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This looks just great! Simple and Basic. Makes me wonder why people makes things so complicated =)
Because complicated workouts fill in the gap when someone doesn't want to work hard. Complicated programs replace hard work. If is seems complicated with all the bells and whistles, it must be effective.

The guys that shun the basic lifts tend to try and make themselves feel better by making the easy lifts more complicated. This is not, by any means, a criticism of intermediate to advanced lifters who use "lift x". They do so for a specific reason....hopefully.
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Old 03-17-2011, 08:29 AM   #12
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Because complicated workouts fill in the gap when someone doesn't want to work hard. Complicated programs replace hard work. If is seems complicated with all the bells and whistles, it must be effective.

The guys that shun the basic lifts tend to try and make themselves feel better by making the easy lifts more complicated. This is not, by any means, a criticism of intermediate to advanced lifters who use "lift x". They do so for a specific reason....hopefully.
Absolutely right and well said. I see far to many guys doing wrist curls and one arm lat pull downs at the gym were i lift.
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Old 03-17-2011, 08:32 AM   #13
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One arm lat pull downs!

That gave me a good laugh.
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Old 03-17-2011, 08:33 AM   #14
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Its important to get a GOOD SQUEEEESE in the bottom to really feel the muscle contract

Well, or something haha
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Old 03-17-2011, 08:37 AM   #15
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Its important to get a GOOD SQUEEEESE in the bottom to really feel the muscle contract

Well, or something haha
Yes, because that is a much more brutal contraction than actually loading up the bar and making your muscles work, fighting to save your limbs from being ripped off while deadlifting.

It never ceases to amaze me how guys lose common sense and believe that holding 500 pounds off the ground during a deadlift is somehow an inferior contraction compared to squeezing the lats with a 40 pound lat pull down.

Of course you can "feel" the muscle work. You aren't fighting to save your life and limbs from an infernal destruction. And that, my friends, is the quote of the day...
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Old 03-17-2011, 09:07 AM   #16
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Looks awesome Steve. simple and effective. Squating, Benching, pressing and Deadlifting, with a few bits added on.....

K.I.S.S. tends to work very well IMO.

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Old 03-17-2011, 09:14 AM   #17
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Thanks Carl.

I need to figure out progression. Right now I am thinking about doing 3 weeks up, one week back. For example:

Squats

Week 1 - 275 working weight
Week 2 - 280 working weight
Week 3 - 285 working weight
Week 4 - 265 working weight

Week 5 - 285 working weight
Week 6 - 290 working weight
Week 7 - 295 working weight
Week 8 - 275 working weight

Week 9 - 295 working weight
Week 10 - 300 working weight
Week 11 - 305 working weight
Week 12 - 285 working weight

This is a 10 pound build up per month. Right now strength is secondary. I am getting stronger as long as the rest is there.
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Old 03-17-2011, 09:26 AM   #18
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Steve - You speak truth. This is too rare in our world.

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Old 03-17-2011, 09:40 AM   #19
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What percentage of your 1rm is that Steve ?

Carl.
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Old 03-17-2011, 09:52 AM   #20
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What percentage of your 1rm is that Steve ?

Carl.
It will vary. Will probably start at:

Squats - 57% of 1RM 285 out of 500.
Deadlift - 64% of 1RM 365 out of 570.

Squats are more taxing for me so I don't like to use too much weight when switching to new systems until I see how I react.

For dumbbell bench and BTN press I will use about 70-75% 1RM.
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