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|08-23-2011, 05:26 PM||#31|
Join Date: Jul 2011
It's a two day split and done three days a week. So the first week you do A-B-A and the next week you do B-A-B.
Squats - 1x20
Chins - 1xAMAP
Rows - 1x12
Shrugs - 1x12
Deadlift (every other B) - 1x5
Bench - 2x12
OH Press - 1x12
Rear Laterals - 1x12
You start with a weight you can use to get 12 comfortable reps. Every session you add 10lbs to the squat and deadlift, and 5lbs to all the other lifts. When you fail to get 12 reps, that's okay, just keep adding the weight and let the reps fall. When an exercise reaches 5 reps, then stop adding weight until most (or all) the lifts have failed at 5 reps.
After all the lifts have failed at 5 reps, you will reduce the weight by 50% and do two weeks of 3x15 for all the lifts. After the two weeks is over, then take a full week off and then start a new cycle. Try to beat all your rep PRs in the next cycle.
For squats, start with a very easy weight that allows you to get 20 reps without much problem. Add 10lbs every session until things seem impossible and then only add 5lbs a session. As things get tough, you should use rest pause breathing to get all your 20 reps in.
For deadlift, just work up to a heavy set of 5 reps. Try to go heavier every time you deadlift by adding 5 or 10 lbs.
Last edited by Off Road; 08-23-2011 at 05:31 PM.
|08-23-2011, 05:31 PM||#32|
Join Date: Jun 2011
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
What Offroad has detailed here is the type of thing I'd prefer you to be on:
Variety for variety's sake is the bane of progress.
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