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Old 06-11-2010, 08:31 AM   #1
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Default what TRAINING ROUTINE have YOU made progress with?

what training routine have you made progress with?

not what a internett expert think is good or what a friend of you says is the best routine.

what routine have YOU used and made PROGRESS with.

If the routine is self made please give a short summary of the routine.
If it is a well known routine like 5x5 just write what gaines you have made and on how long of a time.
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Old 06-11-2010, 08:46 AM   #2
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the 3 best routines i have made progress with is

HST -
duration: 6weeks
gains: 22lb squat, 15lb benchpress.
noticeid NOT work as good the next time i used it.

Self made fullbody routine,5 x 5 inspired 3 days a week, linear periodization.
duration: 10weeks
progress: 10lb squat, 10lb shoulder press

Self made fullbody routine 3 days a week,
12reps monday, 8reps wednsday, 4reps friday
duration: 10weeks
progress: 14lb incline dumbbell press
notice: was offshore at the moment so only had dumbbels,bench, and a lateral pulldown.

Are starting Jim Wendlers 5/3/1 next week. Seems ****ing awsome
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Old 06-11-2010, 09:16 AM   #3
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I made fast progress in 2008 using this self-made program. My deadlift went up 50 pounds, but it killed my lower back. My deadlift went from about 400 to 450 ish.

8 day cycle

Day 1: Squat, Good Mornings, RDLs and Heavy Abs

Day 3: Bench Press, CGBP, Back Work

Day 5: Deadlift, Speed Squats, Front Squats, Heavy Abs

Day 7: Overhead Press, 3-Board Press, Shoulder Pre-hab

For Squats, bench and deadlift I used this 4 week cycle:

Week 1
55 x 5 reps
65 x 4 reps x 2 sets
75 x 3 reps x 2 sets
85 x 2 reps x 2 sets

Week 2
60 x 4 reps
70 x 3 reps x 2 sets
80 x 2 reps x 2 sets
90 x 1 rep x 2 sets

Week 3
65 x 4 reps
75 x 3 reps x 2 sets
85 x 2 reps x 2 sets
95 x 1 rep x 2 sets

Week 4
70 x 3 reps x 2 sets
80 x 2 reps x 1 set
90 x 1 reps x 1 set
100 x 1 rep
105 x 1 rep
110 x 1 rep
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Old 06-11-2010, 09:39 AM   #4
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Default

Quote:
Originally Posted by BendtheBar View Post
For Squats, bench and deadlift I used this 4 week cycle:

Week 1
55 x 5 reps
65 x 4 reps x 2 sets
75 x 3 reps x 2 sets
85 x 2 reps x 2 sets

Week 2
60 x 4 reps
70 x 3 reps x 2 sets
80 x 2 reps x 2 sets
90 x 1 rep x 2 sets

Week 3
65 x 4 reps
75 x 3 reps x 2 sets
85 x 2 reps x 2 sets
95 x 1 rep x 2 sets

Week 4
70 x 3 reps x 2 sets
80 x 2 reps x 1 set
90 x 1 reps x 1 set
100 x 1 rep
105 x 1 rep
110 x 1 rep
se that you have an average of:

week1 7sets-22reps-72%
week2 7sets-16reps-77%
week3 7sets-16reps-82%
week4 7sets-7reps-89%

prilepin?
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Old 06-11-2010, 09:43 AM   #5
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Quote:
Originally Posted by styrkecoach View Post
se that you have an average of:

week1 7sets-22reps-72%
week2 7sets-16reps-77%
week3 7sets-16reps-82%
week4 7sets-7reps-89%

prilepin?
I didn't actually know about Prilepin at the time. I just was trying to do fewer reps as the work got heavier - so it was rookie blind luck.

I mentioned that this killed my lower back...I think that was primarily due to the fact that my lower back was getting crushed at work from a lot of constantly heavy lifting 40 hours a week. Sorry for forgetting about this not so trivial detail.
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Old 06-11-2010, 09:48 AM   #6
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yeah was a reason i stopped working offshore and started working as a training instructor, eventually personal trainer.

my knees and back started to hurt, and at that time i was only 20years old.
so figured that i was propably gonna be retired before i hit 40years old if i didnt made a career change.

never looked back.
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Old 06-12-2010, 12:15 AM   #7
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I have made a lot of Progress with WSB
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Old 06-12-2010, 12:22 AM   #8
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Slingshottraining system for three years, don't see a reason to change. Fits me like a glove
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Old 06-12-2010, 12:45 AM   #9
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4 days a week,
day 1: 20 reps squats (1 set) and bench (10-12 sets of variating rep range) chest assistance work and 1-2 tri isolation movements.
day 2: Deadlifts(10-12 sets of variating rep range), rows and chins/pullups 5-8 sets, 1-2 biceps isolation exrsises.
Day 3: Squats, 10-12 sets, assistance legwork
Day 4: OH Presses, 10-14 sets DB or BB, shoulder assistance work, abs or tri isolation.

210 lbs to 230 lbs in 2 in and a half months as vere i am now, need to change it up a bit at the moment to continue progress, but worked good so far.
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Old 06-12-2010, 08:47 AM   #10
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Quote:
Originally Posted by big_swede View Post
4 days a week,
day 1: 20 reps squats (1 set) and bench (10-12 sets of variating rep range) chest assistance work and 1-2 tri isolation movements.
day 2: Deadlifts(10-12 sets of variating rep range), rows and chins/pullups 5-8 sets, 1-2 biceps isolation exrsises.
Day 3: Squats, 10-12 sets, assistance legwork
Day 4: OH Presses, 10-14 sets DB or BB, shoulder assistance work, abs or tri isolation.

210 lbs to 230 lbs in 2 in and a half months as vere i am now, need to change it up a bit at the moment to continue progress, but worked good so far.
Simple and basic. Thumbs up!
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