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Old 08-23-2011, 03:07 PM   #1
SeventySeven
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Default Project 77-Building a Weapon

5x5 scheme with ramping sets[+20 lbs].

Monday
Squat
DB Bench
Row
weighted Abs
dips

Deadlift
frontsquat
OHP
pullups or chin ups
Side bends


Squat
DB Bench
DB Rows
Dips
Weighted Abs

5 min warm up, 10 minutes HIIT cardio post training.

5 meals a day at 56g protien 60g carbs 20g fats.

Xtend 1 scoop morning, 2 scoops intra-workout, 1 scoop evening

Scivation Novem+5g Primaforce Creaform+1 scoop Primaforce GPLC

ON Whey + 5g creaform posy workout

CLA, EFA and Multi taken throughout the day.

5RM Numbers coming soon!

Last edited by SeventySeven; 08-23-2011 at 03:20 PM.
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Old 08-23-2011, 03:10 PM   #2
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Subbed for epic growth.
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Old 08-25-2011, 08:40 AM   #3
SeventySeven
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5RM Tests
Squat
225x5-last rep was reallt shady im going to go with
215x5
Deadlift
235x3-grip fail
235x5-alternated grip
Bench
115x5 shady form think im better starting
95x5
Row
105x5
OHP
95x3
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Old 08-25-2011, 08:47 AM   #4
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Nice work. Now time to build on those.

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Old 08-25-2011, 08:59 AM   #5
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Subbed. Time to smash it bro
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Old 08-25-2011, 09:05 AM   #6
SeventySeven
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The Iron Smashing Carnage starts on monday!
Appreciate the subs!
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Old 08-25-2011, 09:13 AM   #7
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Quote:
Originally Posted by SeventySeven View Post
5RM Tests
Squat
225x5-last rep was reallt shady im going to go with
215x5
Deadlift
235x3-grip fail
235x5-alternated grip
Bench
115x5 shady form think im better starting
95x5
Row
105x5
OHP
95x3
Let's see. Squats. Start at:

Week 1
Squat Volume - 110 x 5 (60%), 145 x 5 (80%), 180 x 3 sets x 5 reps
Squat Heavy - 105 x 5, 125 x 5, 145 x 5, 165 x 5, 185 x 5

Week 2
Squat Volume - 110 x 5 (60%), 150 x 5 (80%), 185 x 3 sets x 5 reps
Squat Heavy - 110 x 5, 130 x 5, 150 x 5, 170 x 5, 190 x 5

Week 3
Squat Volume - 115 x 5 (60%), 150 x 5 (80%), 190 x 3 sets x 5 reps
Squat Heavy - 115 x 5, 135 x 5, 155 x 5, 175 x 5, 195 x 5

The heavy day is a bit easier except for the heavier 5RM set.

Deadlift. Start at:

Week 1
Squat Volume - 115 x 5 (60%), 150 x 5 (80%), 190 x 3 sets x 5 reps
Squat Heavy - 115 x 5, 135 x 5, 155 x 5, 175 x 5, 195 x 5

Once you gain about 40-50 pounds on these I would make the steps 25 pounds.

Bench Press. Start at:

Week 1
Squat Volume - 55 x 5 (60%), 75 x 5 (80%), 95 x 3 sets x 5 reps
Squat Heavy - 60 x 5, 70 x 5, 80 x 5, 90 x 5, 100 x 5

Once you add 30 pounds on bench make the jumps 15 pounds.

OHPs + BB Rows...just do a straight ramped 60-80-100 and add 5 pounds every week. OHP start with 65 x 3 sets x 5 reps. BB Rows start with 85 x 3 sets x 5 reps.
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Old 08-25-2011, 09:15 AM   #8
BendtheBar
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^ This doesn't seem like any big deal, by the way, but if you follow it and add weight nearly every week. after 8-12 months you will see incredible differences in your size and strength. It has the potential to take you to:

400 Squat Max
450 Deadlift Max
250 Bench Max
200 OHP Max
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Old 08-25-2011, 09:26 AM   #9
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Excited to see this quality program get started. I'll be following it for sure.
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Old 08-25-2011, 09:32 AM   #10
SeventySeven
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Thanks alot Steve, this will do wonders for me. Volume days are mondays and heavy days fridays correct?
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