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Old 09-14-2013, 11:43 PM   #1
Adamite1114
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Default Adamite - Reigniting Strength

Alright everyone, I've been out of the game for a while so I'm doing what I can to gain my strength back and as fast as possible. I'm following Big_Swede's Swedish Powerbuilding Routine.

Monday
Bench - 8x3
Incline Press - 3x8
Flies - 3x8
Military Press - 3x10
Side Lat Raises 3x10
Tricep Cable Extension 3x8

Tuesday
Deadlift - 8x3
Pull-ups 2xMax
Lat Pull 2x10
Barbell Row 3x8
Reverse Fly 3x8
DB Curls 3x8

Wednesday
Squats 8x3
Leg Press 3x8
Leg Curl 3x8
Leg Extension 3x8
Standing Calf 2x12
Seated Calf 2x15
Cable Crunches 3x12

Thursday - Rest

Weekend - Rest

Fridays I'm doing one of two fullbody workouts

WSM
Atlas Stones (fives additions) 4x6
Truck Pull (Rope)
Keg Toss 4x6
Squat (light)
Deadlift (light)
Clean and Press 4x6
Barbell Hold 4x30sec

Building
Leg Press 4x10
DB Bench 4x10
Lat Pulls 4x10
DB Press 4x10
DB Rows 4x10

Lets do this! Support appreciated.
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Old 09-14-2013, 11:47 PM   #2
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I started the routine yesterday out of patience so bare with me.

Yesterday
Bench - 6x3 for 175 lbs (goal of 200)

Today
Deadlift - 6x3 for 190 lbs (goal 250)

I'm on my way fellas
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Old 09-15-2013, 12:04 AM   #3
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Good luck. Will be following your progress.
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Old 09-15-2013, 01:50 AM   #4
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Quote:
Originally Posted by BendtheBar View Post
Good luck. Will be following your progress.
I'm grateful for the support BTB. Just a quick question: do you think I should be going up 5 lbs or 10 lbs on squat and Deadlift every week? Because I've read articles that say you should go add 10 lbs on squat and Deadlift every week.
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Old 09-15-2013, 05:28 PM   #5
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So today was leg day.

Squats added ten pounds and got six sets of three with 235 lbs
Leg Pres
180 lbs 3x8
Skipped Leg Curl and Leg Extension for sake of recovery by Wednesday.
Standing Calf
175 lbs 2x12
Seated Calf
90 lbs 2x15
Cable Crunch
60 lbs 3x12

Will be benching and pushing tomorrow in order to get the routine in the correct order.
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Old 09-16-2013, 05:21 PM   #6
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Default

Went up on bench once again today.

Bench 180 lbs 6x3. will go up another five pounds next monday.

Standing Dumbbell Press
35s 3x10 (Shoulders have always been naturally week so I will be focusing on this exercise quite closely.)

All other assistance work went as planned going up five pounds

Gonna need a new lifting belt soon! old one's getting kinda tight.

Last edited by Adamite1114; 09-16-2013 at 05:23 PM.
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Old 09-17-2013, 05:59 PM   #7
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Today was Pull day.

Felt pretty strong so went up ten pounds instead of five on my deadlift. and hit my first goal with was 200 lbs.

Deadlift 205 lbs 6x3

Walking pretty tall today

workout song of the day:
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Old 09-19-2013, 09:24 PM   #8
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Default

Forgot to log yesterday

Squats
240 6x3

Workout song for the day:
Till I Collapse by Eminem
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Old 09-20-2013, 03:15 PM   #9
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Nice progress.

Not sure exactly what you mean about adding weight, but my rule of thumb for programs like this is to add 5 for upper lifts and 10 for lower as long as you can, then stay until you hit all the reps/sets and then add again. Basically, add if you can but don't worry if you stay for a couple weeks at any given weight. Hope that helps.

I like this program. If I had the toys or equipment for Fridays, I'd definitely give this a run.

Good luck. Great start.
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Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
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Old 09-20-2013, 08:24 PM   #10
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Quote:
Originally Posted by Adamite1114 View Post
Today was Pull day.

Felt pretty strong so went up ten pounds instead of five on my deadlift. and hit my first goal with was 200 lbs.

Deadlift 205 lbs 6x3

Walking pretty tall today

workout song of the day:
Great song, solid gym effort.
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