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Old 06-03-2010, 08:13 AM   #1
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Default how do MAB members train? rate my program

hi.

just wanted to know how other MAB members train this summer.
will be putting my program in here.

maybe we can learn an help each outher out. rate my program etc.
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Old 06-03-2010, 08:32 AM   #2
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Default

my program.
week1 week2 week3 week4 week5
Workout A Squat 3x12 3x10 4x8 4x6 Deload
GHR 2x12 3x10 3x8 4x6
Calves 3x12 3x10 4x8 4x6
Plank/sideplank/bodysaw 3x20s 3x22s 3x25s 4x6

Workout B Benchpress 3x12 3x10 4x8 4x6 Deload
Barbellrow 3x12 3x10 4x8 4x6
Incline Dumbellpress 2x12 3x10 3x8 4x6
Dips 3x12 3x10 4x8 4x6

Workout C Deadlift 3x12 3x10 4x8 4x6
Lunges 2x12 3x10 3x8 4x6
Calves 3x12 3x10 4x8 4x6
Plank/sideplank/bodysaw 3x20s 3x22s 3x25s 4x6

Workout D Pushpress 3x12 3x10 4x8 4x6
Pullups/chins 3x12 3x10 4x8 4x6
Bicepscurl 3x12 3x10 3x8 4x6
CG benchpress 2x12 3x10 4x8 4x6


the program goes over 10 weeks.
after the deload at week 5 i start again at 12r-10-8-6r on the assistance exercises, but lower the reps at the primary exercises(squat,bench,dead,push) with 5x5.5x3.3x3.3x1 over the next 4 weeks. the delaod week 10.
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Old 06-03-2010, 09:09 AM   #3
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Default

Looks like an intense workout. That volume would kill me

After 3 sets of 12 on the squats I would be looking for the stairs.

How do you handle weight on the sets of squats and deadlifts? Do you ruin percentages?
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Old 06-03-2010, 09:27 AM   #4
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Default

Quote:
Originally Posted by BendtheBar View Post
Looks like an intense workout. That volume would kill me

After 3 sets of 12 on the squats I would be looking for the stairs.

How do you handle weight on the sets of squats and deadlifts? Do you ruin percentages?
the program starts of very light according to wheights, cant go heavy on 3x12 deads and squats. using flat pyramid the first 4-6 weeks.

its first in week 7,8,9 im using "top-sets", with example the squat, 5x3:
3x220,3x230,3x240,3x250,3x260.
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Old 06-03-2010, 09:55 AM   #5
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This is my general split:

Monday: DE Bench/Shoulders/Bench accessory

Wednesday: Squats/Front Squats/Pause Squats (probably the most brutal day)

Friday: Deadlift/Bench Press/back/biceps


Now, that's only a general guideline for my week. In reality, my week is much more hectic.

For example, this week I had to max-out on Sunday to find my maxes on MP/Squat/Front Squat so I don't kill myself the rest of the week with weight that's too heavy. And on Tuesday I was feeling restless and decided to go to the gym; ended up training my shoulders 3x in a row, and then had the most brutal leg day I've ever had yesterday. My legs are so sore I don't know whether it hurts more to sit or to stand.

In addition, I've had to move Friday's workout to today for various reasons; so now I'm Deadlifting with jello legs this afternoon. lol

Anyway, I keep my intensity very high as well; usually 30-90 second rest in between sets, depending on what I'm doing. I aim for a volume of 15-30 on most of my compounds, never dropping below 80% of my ORM.

I cycle some of my movements, but keep all the base compounds the same for each week.

That's pretty much it. I'm a big fan of the Chaos and Pain training methods, as outlined by Jaime Lewis in his blog.
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Old 06-03-2010, 10:47 AM   #6
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Default

wondering maybe use instead 4 weeks of 12-10-8-6r on the basic lifts, maybe just use
5 reps or less on the basics every 4week cycle, and go with the 12-10-8-6 reps on the assistance exercises every 4 week cycle.

looking like this maybe

week1
bench 5x5
barbell row 3x12
incline bench 3x12

week2
bench 5x3
barbell row 4x10
incline bench 3x10

week3
bench 3x3
barbell row 4x8
incline bench 4x8

week4
bench 3x1
barbell row 4x6
incline bench 4x6

a little powerbuilding inspired=) any toughts?
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Old 06-03-2010, 10:50 AM   #7
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Default

Quote:
Originally Posted by styrkecoach View Post
wondering maybe use instead 4 weeks of 12-10-8-6r on the basic lifts, maybe just use
5 reps or less on the basics every 4week cycle, and go with the 12-10-8-6 reps on the assistance exercises every 4 week cycle.

looking like this maybe

week1
bench 5x5
barbell row 3x12
incline bench 3x12

week2
bench 5x3
barbell row 4x10
incline bench 3x10

week3
bench 3x3
barbell row 4x8
incline bench 4x8

week4
bench 3x1
barbell row 4x6
incline bench 4x6

a little powerbuilding inspired=) any toughts?
Not heavy enough, for me.
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Old 06-03-2010, 10:50 AM   #8
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Default

Quote:
Originally Posted by IronManlet View Post
This is my general split:

Monday: DE Bench/Shoulders/Bench accessory

Wednesday: Squats/Front Squats/Pause Squats (probably the most brutal day)

Friday: Deadlift/Bench Press/back/biceps


Now, that's only a general guideline for my week. In reality, my week is much more hectic.

Anyway, I keep my intensity very high as well; usually 30-90 second rest in between sets, depending on what I'm doing. I aim for a volume of 15-30 on most of my compounds, never dropping below 80% of my ORM.

I cycle some of my movements, but keep all the base compounds the same for each week.

That's pretty much it. I'm a big fan of the Chaos and Pain training methods, as outlined by Jaime Lewis in his blog.
trained like this for quit a while myself,
like working out after guidlines, but usually end up doing way to much.
moderation is for wimps hehe
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Old 06-03-2010, 12:32 PM   #9
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Default

Still on a linear. Threw a little met-con conditioning back in because it's, well, summer time. This is originally from Wichita Falls Athletic Club.

Monday:
Squat - 5x3
Press - 5x3
Chins/Pullups - 3 sets, as many reps as possible, dead hang

Tuesday:
Power Clean - 3x5
Met-con (sub 10 min.)

Wed:
Off

Thursday:
Squat - 5x3
Bench Press - 5x3

Friday:
Deadlift 5x1
Met-con (sub 10 min.)
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Old 06-03-2010, 01:42 PM   #10
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Default

Day 1
Squats: 3x5
Bench: 3x5
BB Row: 3x5

Day 2
Deadlift: 3x3
Seated MP Press: 3x8
Chin-ups: 2xfailure
Shrugs: 3x8

Day 3
Squats: 3x5
CGBP: 3x5
DB Rows: 3x8

nice and simple
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