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Old 06-26-2013, 03:02 PM   #11
leefarley
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twice a week benching with 4 sets a time got my bench up plus do loads of bar dips work up to 150 reps a week if you can and get your rows up in weight.
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Old 06-26-2013, 03:09 PM   #12
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Quote:
Originally Posted by Dray View Post
Looks like not quite enough back work, relative to other things.
+1 to that.

I was going to write a long ass post about what you should do, but forum crashed and I lost it.. but here's my try at something shorter:

1. Stop switching programs.
2. Determine your goals.
3. Identify your weaknesses (use videos to review your form)
4. Rather than switching your whole routine, build a template and start tracking/programming-ish.
5. No more than 4-5 exercises a session; primary/secondary, 2-3 assistance work.
6. Don't switch programs, rotate your assistance work and play with your sets/reps.. but stick to the same base.

Basic template for you, based on your preferences would probably be:

Day 1
Squat
Bench
Chin-ups, DB Bench Press, etc. (Chest exercise)
Curls (Bicep exercise)

Day 2
Deadlift
OHP
Pull-ups, DB Rows, etc.. (Back exercise)
Dips, CGBP, Skullcrushers (Tricep exercise)

--- At least one day rest

Day 3
Squat
Bench
(Chest exercise) -- Same/diff as day 1, could also do specific assistance work to bring up weaknesses
(Bicep exercise) -- Same/diff as day 1, could also do specific assistance work to bring up weaknesses

Day 4
Deadlift
OHP
(Back exercise) -- Same/diff as day 2, could also do specific assistance work to bring up weaknesses
(Tricep exercise) -- Same/diff as day 2, could also do specific assistance work to bring up weaknesses

--- 2 days rest

Check my log for examples of how I've modify this kind of template, so far all my lifts have consistently gone up using the typical 5/3/1, but for July I'm trying something new, but still keeping the base the same (template + programming is still there).

5/3/1 is a lot of programming, if you don't feel comfortable with it, it's simple..
Primary/secondary lifts light on week 1, work up to a 90% by week 3.. deload week 4. (deload optional, just work up to 90% on week 4)

Accessory work, I've been doing the rep goal method a bit, 5 sets of 10-15 at first was good, became too long and not heavy enough, dropped to 5x6-8.. find a weight that you can do 5x6, and wait til you til 8 reps for 4-5 sets, then go up..

Anyways, this was not a short post after all, and will probably be criticize, I probably missed some stuff...
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