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19dan89 10-28-2012 02:56 PM

which full body?
Hi, I'm looking at starting training for strength and am looking at doing a full body 3x a week.

My lifts are currently - s:405, b:240 d:350 press:about 180

I know my DL is poor, but it's more my squat is strong.

Which full body would you recommend?

Thanks for any replies.

BendtheBar 10-28-2012 06:08 PM

What program have you been using the last 6 months, and what has your progress been?

Also, any videos up of your squats and deads so we can peak at form?

19dan89 10-28-2012 08:01 PM

My training over the last 6 months hasn't been the best, I stopped using a notepad in the gym and went without any real routine and used lots of pump/burn techniques, this obviously didn't help my strength which decreased quite a bit.

The last 2-3 months I have been doing max ot style training and have increased squat from about 160 - 180kg, bench from 90 to 110kg and dl I have only just returned to, previous max was 180kg which shouldn't be hard to regain

Due to university I can only really train 3 days a week, hence the full body routine and I'm looking at doing a meet next year also. I still wanna gain a bit of mass too but strength is the main focus for the next year.

No videos of form at the moment sorry.


BendtheBar 10-29-2012 08:37 AM

Hi Dan,

Check out this and let me know what you think:

This focuses on progression of strength focus and has most of the bases covered. You can swap out things like dips with skullcrushers if you'd like.

My main goal with a routine like this is to get your lifts up as quickly as possible. Eventually you will slow using this style of programming and may need to add in heavier work. When that happens you can re-assess.

Friday squats - you may not want to do a 20 rep set. If not, I would work up to a top 5 rep set for the day and be done. Try to beat your best 5 rep set by 5 pounds at least once a month. Something like that.

Since your squat max is 405, a progression on Friday might be:

Bar x 10-15
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1

5 rep max set x 5 reps.

This is simply one choice. There are many others including 531 which I think would serve you well.

19dan89 10-29-2012 07:08 PM

That's a great reply, I'll have a look into that routine, thanks

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