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Old 09-07-2015, 07:27 PM   #1
Ramrod
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Default Need Help figure out a new program

Need a new PL program. I would like on that does doubles and triples.

Was thinking of starting the Ed Coan DL program, but then what would I do for my Bench and Squat. The 531 I have is just resulting in too high of reps for my last sets. My 5+ and 3+ are ending up in the 15+ ranges.

I have only ran The Cube Method and 531 for powerlifting.
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Old 09-08-2015, 12:50 AM   #2
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(If you want to switch to full body) , doubles and triples made me think of that routine, modified Hepburn.
http://content.tigerfitness.com/doug...r-pump-method/
Melvin1234 is on that routine.
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Old 09-08-2015, 01:06 AM   #3
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Quote:
Originally Posted by yangwenbin View Post
(If you want to switch to full body) , doubles and triples made me think of that routine, modified Hepburn.
http://content.tigerfitness.com/doug...r-pump-method/
Melvin1234 is on that routine.

I was looking at something more like Westside or 10/20/Life... But I honestly don't know enough about them yet. Reading up on them now some.

I don't like doing full bodies. Takes to long for warm ups and stretches. Eats to much time. I like to focus on One of the BIG 3 at a time during that day.

I just need to figure out what % to use how to make it progress over a few weeks.

I lift alone, So I'm limited some what.

My Equipment
Top Squat (like a SS attachment of sort)
Bands
Boards
Titan Super RAM
Boxes
Tendo Destabilizers
Squat Suit (single ply)
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RAW PR's 520/340/585 = 1,445
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Gear PR's 635/480/672 = 1787

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Old 09-08-2015, 01:55 AM   #4
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For the conjugate method, you may have a look at Creechur's log. He wrote his routine based on videos posted on the Massthetics channel. It could inspire you.
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Old 09-08-2015, 05:15 AM   #5
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I think I'm going to give The Cube another try.

Found a good App..
https://blackironbeast.com/cube/calculator
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Old 09-08-2015, 05:22 AM   #6
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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

Last edited by miked96; 09-08-2015 at 05:45 AM.
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Old 09-08-2015, 06:13 AM   #7
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Quote:
Originally Posted by miked96 View Post
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
The bench work would be too much for me personally, but this is a damn good set up.
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Old 09-08-2015, 06:36 AM   #8
Ramrod
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What % would those be?

3x3 - would that be all 3 sets the Same weight(% of your 1rm) or do you adjust each set to be close to a 3rm?
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Old 09-08-2015, 07:08 AM   #9
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Quote:
Originally Posted by J_Byrd View Post
The bench work would be too much for me personally, but this is a damn good set up.
Thank you Mr. Byrd and I am the same. The second day usually only works for me for a few weeks until I start having problems recovering but I have seen some guys (especially if there handling lower poundages) ride something like that out for a long time.

Quote:
Originally Posted by Ramrod View Post
What % would those be?

3x3 - would that be all 3 sets the Same weight(% of your 1rm) or do you adjust each set to be close to a 3rm?
Use the same weight. Dont worry about percentages, you would just start with something that you were sure you could do all the sets and reps with. Say an RPE of 7 or 8. Then you just add weight each week.

You can do that until you have a meet you want to do. Then just back off 6 or 8 weeks and run a peaking program for the meet. When the meets over, rest a week. Then you can do some bodybuilding work for a while or just jump straight back on something like this.

Last edited by miked96; 09-08-2015 at 07:15 AM.
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Old 09-08-2015, 07:16 AM   #10
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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.
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