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Q&A Questions and answers with some of the top lifters on MAB.

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Old 03-30-2013, 09:23 AM   #11
New Brawn

Join Date: Feb 2013
Location: Cork, Ireland
Posts: 30
Training Exp: 4
Training Type: Powerbuilding
Fav Exercise: Squat
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Corcioch has made some good postsCorcioch has made some good postsCorcioch has made some good postsCorcioch has made some good postsCorcioch has made some good postsCorcioch has made some good postsCorcioch has made some good postsCorcioch has made some good postsCorcioch has made some good postsCorcioch has made some good postsCorcioch has made some good posts


You answered a Q for me a few pages back . . .on nutrition . .thanks for that.

I wonder do you have any advice for me on a good program . . . . something that I could as you said " get stuck into for a year".

I am currently doing 5x5 lifts.

I am doing the following in a week;

Day 1. Bench (5x5), Box Squat ( 5x5 ), deadlift ( 3x5 ) Weighted Dips (3x5). Weighted crunches.

Day2. Box Squat ( 5x5), Standing Press ( 5x5 ) Barbell Rows ( 5x5) Weighted Wide Grip Chins ( 5x5) Plank, Glute Bridges. Ab Wheel.

Day 3 Bench ( 5x5 ) Box Squat (5x5 ) Barbell Rows ( 5x5) Arm Curls ( 3x8) weighted crunches.

I am adding 10lbs to the deadlift every week. I am adding 5lbs to the squat every 2 sessions and I am adding 5lbs to the Bench every 3 workouts or so.

I am making steady progress on each lift bar the Standing Shoulder Press . . .so i have dropped the weight on that right back and will start building slowly each week again.

I am lifting 4 years or so at this stage . . .but much of it was wasted doing bodybuilding style workouts where I stalled and stalled and stalled. I knew nothing about progressive overload and was working to failure all the time . . .I never work to failure now. ( I still work hard mind )

My 1RM's are Bench 242lbs ( these are conversions from kg, my gym is all kg's )

Deadlift 420lbs
Squat 350lbs

These are lifts I have achieved, not estimates or pipe dreams.

I am currently in a caloric deficit as I said to you in my last post. Im eating about 180g Protein a day, 50g Fats and 280g carbs.

I will be following your advice into a reasonable surplus soon, 5/6 weeks time and starting a good long gradual bulk.

Although I am loosing weight at the moment . . .down from 202lbs 6 months ago to 182lbs . .I am building strength for the last 6/ 8 weeks since I started the 5x5's Stronglifts style. . . .I cut all my weights back and built up again.

I am now lifting for 5x5 a heavy weight that before I may only have lifted for 1x6 or 1x8 as part of a pyramid. So I am doing far more work . . .

I have cut out all manner of isolation exercises, pec deck flyes, lateral shoulder raises, leg extensions etc etc.

Should I stay with this type of training long term or switch to say that early intermediate program you listed for someone else a few pages back.

Im not fussy about the prog once I get to do the big compounds a few times a week, squat, deadlift, row, bench . . .I really enjoy those lifts.

Thanks for reading
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