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Old 09-08-2015, 07:57 AM   #11
J_Byrd
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Originally Posted by 1morerep View Post
Check the Monster Garage bench protocol. I'm increasing my bench like crazy. Is a lot of volume (for warm up) and then 4 sets of 4-5. Download the spreadsheet from their website to see what I mean.

For my last meet (1 week ago) I did the Al Caslow deadlift protocol from EliteFTS and put an easy 550 after been stock between 500-520 for over a year and half.

Squats I still doing Westside because works for me.
Caslow is one of the greatest lifters of all time IMO. He does some crazy warm up and aux stuff. He programmed a cycle for Driggers one time, it was hell!
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Old 09-08-2015, 08:04 AM   #12
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Just wrote this. Its a base pl routine. After a few months, adjust the assistance to target whatever helps you (example: switch out pause squat for GMs). Nothing fancy, just try to add weight each week when you hit the desired rep range. The majority of people can use something like this there entire lifting careers and really never need anything else. Hopefully this helps somebody.

(Sets listed are worksets, not warmups)
Day 1
Paused bench 3x3
Close grip 2x5
Military Press 2x8
Rear laterals (thumbs up)3x10
Dumbell triceps extensions 3x10


Day 2
Squat 2x5
Pause squat 2x5
Dumbell swings 2x10
Leg Curls or GHR 3x10
Calf raise 2x20
Abs

Day 3
Slingshot or Board Press 2x5
Floor Press 2x5
Rear laterals (normal grip) 3x10
Lying triceps extensions 2x12
Cable Triceps extensions 2x20
BB or Hammer curl 3x15

Day 4
Deadlift 2x5
Dimel Deadlift 2x10
Back extensions 3x10
One arm rows 2x10
Wide grip pulldowns 2x10
Abs
Can I use this on MAB as a workout? I'll link it to this thread.
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Old 09-08-2015, 08:39 AM   #13
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Change your max at the top and the program do the rest for you.
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Old 09-08-2015, 08:44 AM   #14
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Caslow is one of the greatest lifters of all time IMO. He does some crazy warm up and aux stuff. He programmed a cycle for Driggers one time, it was hell!
I think that's the one in the elitefts. Like I said, I took his % for 12 +1 week, put it on excel and run it for the Boardwalk, NJ meet. Happier than a a dog with two tails...
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Old 09-08-2015, 08:48 AM   #15
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...went back to the article and was the Shawn Frankl program. Al took his DL from low 700 to a 780lbs.
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Old 09-08-2015, 09:16 AM   #16
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...went back to the article and was the Shawn Frankl program. Al took his DL from low 700 to a 780lbs.
Frankl is even better than Al haha
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Old 09-08-2015, 09:23 AM   #17
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Frankl is even better than Al haha
That's proof that from time to time everybody needs help from others...

http://www.elitefts.com/education/ha...dlift-program/
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Old 09-08-2015, 02:06 PM   #18
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Thanks everyone... I'll look everything over tonight. I'm just worn out right now.
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Old 09-08-2015, 02:50 PM   #19
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Can I use this on MAB as a workout? I'll link it to this thread.
Absolutely. Thanks Steve.
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Old 09-08-2015, 07:29 PM   #20
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Absolutely. Thanks Steve.
Thanks Mike.
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