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Old 04-30-2012, 07:08 PM   #1
RobMoriRB
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Join Date: Apr 2012
Location: London, Ontario Canada
Posts: 4,152
Training Exp: 3
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Mutant Mass
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Default ROM's 5/3/1 sessions

I have developed a system that I found in Men's Muscle Mag. Poundstone issue. This is what I used for my first cycle an an 2nd cycle(I am throwing a Spike in my 2nd cycle.

set x Rep @ 1RM%
5 x 10 @ 60
5 x 8 @ 65
6 x 5 @ 70
7 x 3 @ 80
Spike Training Day @ 95
1/1/5 x 5/3/10 @ 60/65/70
1/1/3 x 3/3/8 @ 60/68/75
1/1/4 x2/2/5 @ 68/75/80
1/1/3 x 1/1/5 @ 65/85/95
Spike Training Day @ 60
1 x 5/3/1/max @ 50/65/70/75
1 x 5/3/2/1/max @ 50/60/70/75/80
1 x 5/3/2/1/1/max @ 65/70/75/80/85
1 x 5/3/2/1/1/1max @ 70/75/80/85/90
1 x 5/5/5 @ 30/40/50
Testing


Current 1RM Stats:
Bench: 250
Front Squat: 300
Back squat: 330
Dead-lift: 330

Hight: 5'8"
Weight: 220Lbs

Last edited by BendtheBar; 05-11-2012 at 08:22 AM. Reason: had to add my hight an weight
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