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Old 05-09-2010, 12:09 PM   #1
kitarpyar
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Join Date: Nov 2009
Posts: 2,725
Training Type: Fullbody
Fav Exercise: Deadlift
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Default sUMMER sLAM !!

Split -

Mon - Bench, barbell rows, front squats
Tue - cleans
Wed - press, deadlift, pull-ups
Thurs - cleans or rest
Fri - squat, CGBP + rack work, pull-ups

Although I term it as "split", essentially each day is a full-body day; lifts in bold will have greater focus that day. On an average, I will end up spending 20-25 minutes on the bolded lift and about 10 minutes on all others.

Cleans will be singles, doubles and triples. Other bolded exercises will be 4-5 singles, 3 sets of 5 reps and one last rep-out set (target 10 reps, at least). The other lifts will be 3 x 5.

I was planning to have one heavy session last Friday, take a week off and then start. It so turns out I could'nt make it to the gym past week after Monday, so I will take this forced lay-off as deload and start this routine today instead.

Goal is to get stronger. To be a little more quantitative,
Bench: 195 (current) --> 225 (target)
Squat: 245 (current) --> 300 (target)
Deadlift: 315 (current) --> 375 (target)

Overall, this will be a 15 week program (entire duration of the summer term/break in my school).

Will try to have a consistent diet; basically, eat enough meat, milk, eggs, legumes and grains. I am addicted to desserts and cream, and they will stay in moderation as well.

Lifting apart, other stuff in summer includes finishing up the remaining research work I had in mind, so that come Fall semester, I can start writing up my thesis, and graduate in December. I am also easing back to my old hobby, namely sketching and painting.
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