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Old 07-16-2010, 03:16 PM   #1
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Default New Workout Kinda

This is the template I am thinking of switching to, I am basically cutting out one day of squatting and combining one of the days. I am finding that I use my legs for a lot of my other workouts, like powercleans and push press, so this is a rough outline I will start monday, very similar to my previous template, I will be messing with it a lot. What do you think

Monday A.M.
Cambered Bar Bench 5x5 Week 1
Bench Press Singles w/ pause Week 2
Weighted Dips
5 sets max reps Week 1
Bench from bottom position w/ bands Week 2
w/ out bands
Chest Supported rows
2x8, 2x6, 2x4
Curls (maybe)

Monday P.M.
Speed Bench Workout, w/ bench crew

Tuesday
Squats 5/3/1
Half Squats from bottom
Singles
Quarter Squats from bottom
Singles
Speed Deadlifts w/ band
5-8 singles

Wednesday
Powercleans Week 1
Hang Cleans Week 2
Singles of both
Military Press with Bands Week 1
5x3
BTN Press Week 2
Bent over rows
2x8, 2x6, 2x4

Thursday
ME Bench Press
Bench Accessory
Mostly tricep work

Friday
Speed Squats 12x2
ATG Squats Week 1
Front Squats Week 2
Deadlift rotation
Conventional
Sumo
Trap Bar

Saturday
Push Press Week 1
BTN Push Press Week 2
Pullups/chin ups 5 sets of max reps w/ weight
Single Arm Rows
Reverse Grip Clean and Press singles
Military Press starting from bottom position
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Old 07-16-2010, 03:37 PM   #2
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Looks brutal and effective. What does you rep scheme look like on front squats?
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Old 07-16-2010, 03:38 PM   #3
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Originally Posted by BendtheBar View Post
Looks brutal and effective. What does you rep scheme look like on front squats?
I am not sure yet how I am going to do them.

I am thinking 2x6 light, 2x4, 2x2, then 3-5 singles
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Old 07-16-2010, 03:41 PM   #4
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Originally Posted by jwood View Post
I am not sure yet how I am going to do them.

I am thinking 2x6 light, 2x4, 2x2, then 3-5 singles
Just wondering if sets of 4+ reps were starting to tweak your neck and back. If I do more than singles on front squats, I lose focus.

How has you chest and tricep soreness been after your first bench day?
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Old 07-16-2010, 03:53 PM   #5
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Default

Quote:
Originally Posted by BendtheBar View Post
Just wondering if sets of 4+ reps were starting to tweak your neck and back. If I do more than singles on front squats, I lose focus.

How has you chest and tricep soreness been after your first bench day?
I also prefer low rep sets on front squats, I was debating doing just 3 sets of 2 and then singles, not sure yet.

My chest and tricep soreness has not been too bad after my first bench press day, I try to keep the volume low. But after doing cambered bar bench press, my chest is crazy sore today.
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Old 07-16-2010, 03:56 PM   #6
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Off topic, but how's the scale been treating you lately? With this brutality just wondering if you are still noticing consistent muscle gain...
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Old 07-16-2010, 04:22 PM   #7
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Originally Posted by BendtheBar View Post
Off topic, but how's the scale been treating you lately? With this brutality just wondering if you are still noticing consistent muscle gain...
The scale has been stuck a little bit, not going down at all but not going up either. I blame this on my last 3 weekends, I have been away each weekend and not gotten to workout or eat enough on the weekends, I think life is settling down now.
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Old 07-16-2010, 04:59 PM   #8
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I like it Jwood. Looks really solid hope to see some serious weight being pushed.
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Old 07-16-2010, 04:17 PM   #9
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Looks solid and very effective the way you plan the rotation, in for your log
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