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Old 07-06-2009, 11:32 AM   #31
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I am also a pretty big fan of push presses but I feel like I try to go too heavy on them sometimes and sacrifice form.
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Old 07-06-2009, 11:33 AM   #32
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I decided to make today's workout a bit different and decided then when a workout falls so that it is only done once during the week or falls on the wednesday I will put in a little variety.
For example; Workout schedule A,B,A
Workout B would have small variations in it, nothing major just something that could replace the other workout
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Old 07-06-2009, 11:33 AM   #33
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Here is today's workout

Squat 5x5
265
295
325
355
385

Bench Press (tried to do a straight 5x5 with the same weight, but went too heavy to start)
255x 3x 5
245 x 2x5

Low Pulley Row
200 x 5x5 reps

Close Grip Bench (Triceps were fried from bench)
135 x 3 sets x 10 reps
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Old 07-06-2009, 11:34 AM   #34
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Awesome workout. And your plan to add some variety sounds like a good idea. How do you like benching and squatting on the same day?
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Old 07-06-2009, 11:34 AM   #35
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It can be a little rough, my bench definitely feels stronger if I do not squat first but the rest of the workout I really love. My weights in my bench have not suffered, and I would rather do it on a squat day than a deadlift day, because deadlifting kills me. I will say it is not my favorite but it is ok.
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Old 07-06-2009, 11:35 AM   #36
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May 28, 2009, 8:01pm

I am also going to try to add these sets in from MandB's newest article for deadlift and squats:

Deadlift:
60% 1RM x 5 reps
60% + 30 pounds x 4 reps
60% + 60 pounds x 3 reps
60% + 90 pounds x 2 reps x 2 sets
60% + 120 pounds x 1 rep x 2 sets

Squats:
60% 1RM x 5 reps
60% + 25 pounds x 4 reps
60% + 50 pounds x 3 reps
60% + 75 pounds x 2 reps x 2 sets
60% + 100 pounds x 1 rep x 2 sets

These sets look awesome and I think they could help me with progressing every week. But there is a lot of volume, my thought was to possibly skip the set of either 3 or 4 and only do one set of 2 reps. I will think about it, or if I am feeling good I will do the complete amount of sets.
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Old 07-06-2009, 11:35 AM   #37
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If I had to chop, I would probably cut out the 5 and one set of 2 reps...but there are many ways to achieve the same thing. Play with it and see what you like...because that is the real key.

I had GREAT results from a program close to this that I used in late 2007. When I couldn't hit the max singles, I followed the schedule in the article and dropped my weight by 30 pounds.

It produced my highest deadlift yet. But I was also doing RDLs, good mornings and front squats. So it was a very deadlift intensive program.
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Old 07-06-2009, 11:35 AM   #38
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BTW, you have access to a high box? Or maybe a bench you could slide into a rack that would allow you to do high box squats to about half squat level?

One thing I've done is take my squat max and perform high box singles or doubles every now and then. I would just hammer out the sets to get used to the weight on my back. And after about 12-16 reps, I would back the weight down 100 pounds and do regular squats for reps. it feels like your squatting nothing at all.

Anyway, this is a good boredom/rut buster that you might try iafter you stall on a max attempt.
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Old 07-06-2009, 11:35 AM   #39
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I will definitely mess with the rep scheme, I am not sure how high of a box I have access to, a bench is about it, and the bench is pretty deep. It is about parallel for me, I will have to look around the gym and see what I can do, thanks.

My squats are good for now, and the weight is moving up, it is more the deadlifts that I am in a slut rut with. I will try some different things.
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Old 07-06-2009, 11:36 AM   #40
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I hope you know that I'm just throwing things out for you to consider, and not trying to pressure you in any way. I just want to arm you for the future. If your squat is moving up, don't change anything.

With deadlifts, you can supplement with speed pulls, good mornings, front squats, zerchers, and platform deadlifts. Platforms are done a couple of inches off the ground, but with the weight still on the ground.

Any of these help address lower back strength. With that said, you will find that some help you more then others.

For me, speed deadlifts didn't help a bit, but good mornings are king. But I have a buddy at work who never does straight deadlifts, and rocks his total with speed deadlifts.
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