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Old 12-27-2011, 10:30 PM   #11
austin.j.taylor
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Ok I took your original idea and swapped assistance for the major lifts. I have run something real similar to this in the past and really liked it. Here is what I recommend. I liked it because it gave me the oppurtunity to squat twice a week and squattin twice a week is awesome.

Push press, 5/3/1 sets/reps
Dumbbell bench press, 5 sets of 10 reps
Weighted dips, 5 sets of 10 reps
Barbell curls/rear laterals, superset these two exercises for 35 sets of 1020
reps

Deadlift, 5/3/1 sets/reps
Squat, 5 sets of 10 reps
Abdominal wheel, 5 sets of 15-20 reps

Bench press, 5/3/1 sets/reps
Bent over(Pendlay) rows, 5 sets of 10 reps
Pullups-either weighted or unweighted can sub Chins if you prefer
Triceps push-downs/face pulls, 3 sets of 15-20 reps

Squat, 5/3/1 sets/reps
Good morning, 5 sets of 10 reps
Hanging leg raises, 5 sets of 10-20 reps
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Old 12-28-2011, 04:19 PM   #12
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Thanks for the input everyone. It seems the idea of benching and squatting twice a week is popular. I like the idea of this as in my second to last cycle I was wanting to squat more frequently; problem solved. I'll try the same with bench twice a week.

I just need to spend a lot of this year finding out what exercises really benefit my main lifts.

Thanks again
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Old 12-28-2011, 04:42 PM   #13
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so glad i decided to log onto here.almost forgot about this place,lol.starting my 5/3/1 mon-01/02/12 and plan on an almost exact routine as posted.wanted to ask on press days for shoulders would it be wise to do db inclines instead of flast/only reason i'm asking is i normally don't go too high degree wise with db inclines-about 2-3 notches up-but i know my front delts will be pretty taxed after hitting seated military bb presses.

also plan on substituting front squats after my 5/3/1 phase of back squats.i've finally gotten my back squat to a wght where the numbers are increasing rapidly but i've never done fronts and since both my gyms have no hack rack i figured doing them feet closer and more forward will hit about the same area quad wise.any suggestions?
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