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CoopDawg 03-30-2010 12:27 AM

My routine is exciting
ow i hope this isnt lame i know i sure like it. critique all you like.

Guys I’m still soaking up info on everything I read but I have to say if any routine is going to bring the pain and bring the results I think my version of the reg park beginner routine will do this. If you like it of course you can try it or stickie it whatever lol. It may not be that good but it seems pretty cool to me. Of course the original reg park is great I just made a little different to kick in my muscle memory really quick.

Back Squats-5X5
Chin ups or pull ups-5X5…………………….MY ROUTINE WILL BE DOING BOTH
Dips or Bench Press-5X5………………………BENCH PRESS
Wrist Work-2X10…………………..WRIST CURLS
Calves-2X15-20…………………….LEG PRESS


Front Squats-5X5………………………………BACK SQUATS
Standing Press- 5X5
Deadlifts-3X5(2 warm up sets 1 stabilizer)
Wrist Work-2X10………………….WRIST CURLS
Calves-2X15-20 …………………………LEG PRESS

Week 1: A,B,A
Week 2: B,A,B
Week 3: A,B,A
Week 4: B,A,B

OKAY NOW MY PLANS. The Back squats will be as shown but once a week will be turned into a 20 rep squat with 85% of my 1 rep max. Deadlift will also be turned into a 20 rep deadlift once a week. THE 20 REPS WILL BE DONE AT THE END OF THE WORKOUT ON WEDNESDAY THE THE 20 REP DEADLIFT WILL BE DONE AT THE END OF MY WORKOUT AND THE 20 REP SQUAT WILL BE DONE FRIDAY AT THE END OF MY WORKOUT.THIS MAY CHANGE CAUSE SOME WEEKS DEADLIFT WILL ONLY BE DONE ONCE AND I WILL MAKE THAT A 20 REP DEADLIFT DAY. I PLAN ON WRITING OUT A WHOLE PROGRAM REALLY SOON. Sorry for caps im kind of excited. Now im not even close to done with this the official workout for sure will be posted in my log when I start it. What I posted here is for sure exact but I will do some changing up to fit my needs.

Back squats-5x5
Back squats-5x5
Back squats-1x20

P.S. sorry such a long post


BendtheBar 03-30-2010 07:43 AM

Just make sure you have decent form on deadlifts before venturing into 20 rep territory. Have you performed deadlifts before?

DieselWeasel 03-30-2010 12:35 PM

20-rep squats with 85% of your 1RM?? Wow.

BendtheBar 03-30-2010 12:38 PM


Originally Posted by DieselWeasel (Post 43581)
20-rep squats with 85% of your 1RM?? Wow.


I've seen that recommendation on some websites and it's ...well...insane.

Start with 50% of your 1RM, and if you don't die, move up in weight.

JBlack16 03-30-2010 01:53 PM

Looks like a good and simple routine! I'm on this routine here since October and is very effective!

glwanabe 03-30-2010 02:39 PM

There's a few things that are wrong with your plan. Those have been pointed out already. Read this, and then come back and ask questions.

You would be far better off sticking to the program as BTB said to do it, or as I posted. If worked properly, the program as I proposed is a lot of hard work.

Your program may seem exciting to, but your biting off more than you can chew, without choking. I'm all for hard work, but you have to be able to do the program to get any benefit from it.

It's pretty obvious that you have never done a 20 rep set of squats or deads. If you had, you would not say your going to do them at above 80% of 1 rep max, and definately not at the end of your workout.

I have to be honest with you, because you said to be honest. When I read what you were proposing, well.....

Why don't you stick with this plan for awhile, and see how it goes.

Back Squats 5Χ5
Rows 5x5
Bench Press 5Χ5
BB curls 3x8-10
Calves 2Χ15-20
Dips 5x


Front Squats 5Χ5
Deadlifts 3Χ5 (2 warm-up sets and 1 “stabilizer set”)
Standing Press 5Χ5
CGBP 3x8-10
Chins 5x
Hvy Abs

BendtheBar 03-30-2010 02:51 PM

Yeah, for the record Coop, many sites state 20 reps with that percentage, but I'm hard pressed to do a 20 rep set at 60%.

CoopDawg 03-30-2010 02:58 PM


Originally Posted by BendtheBar (Post 43607)
Yeah, for the record Coop, many sites state 20 reps with that percentage, but I'm hard pressed to do a 20 rep set at 60%.

First off thanks to every one for the honesty. I have never done 20 rep squats before as someone said....but I have dont 2 sets of 20 rep deads with 55% of my max. See deadlift was some reason a natural movement for me (Now this may seem like im lying to you guys cause it surprised the hell outta me. The first time I did a deadlift was a year ago and I was able to work up to a 285 max the first day. Now for the big dogs who can do 600 but for a guy who was 119 pounds at the time its pretty awesome. Im 150 pounds at the moment by the way . Gl and BTB you guys are the experts so I will stick with the basie reg park or either the routine GL asked me to try now im gonna go read the article gl requested i read.

CoopDawg 03-30-2010 03:12 PM

Man i thought i had it figured out lol

glwanabe 03-30-2010 03:13 PM

That sounds like a good plan Coop.

BTW, I'm by no means an expert. There are far wiser people than myself. I like to keep things as basic as possible, and not overthink a situation, unless it really requires it.

Thats one of the things I love about classic style barbell sports. Keep it simple, and lift. Besides that, it works because it is so simple.

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