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Old 11-13-2011, 07:22 PM   #3
Fazc
Fazc
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Section 2, Intermediate.

Moving on from the starter template. This transition occurs when the 5x5 back offs pose too much of a demand on a day-to-day basis. The back off work is replaced with 5x5 on the main assistance exercise and an additional assistance exercise is included to increase workload. As explained here:

Quote:
Here's what I'd like to see:

Routine 1 : Firstly this week-in-week-out

Deadlifts 5 x 1
Deadlifts 5 x 5
Ab work

Do that untill the 5x5 is proving to be too stressful, or the thought of even more Deadlifts after your main work makes you sick then switch down to:

Routine 2 : When the Deadlift main sets are starting to get too tiring to do even more Deads as back off work

Deadlifts 5 x 1
Partials alternated with either High Pulls and/or Deficits 5 x 5
Ab work

Routine 3 : Eventually you'll be so strong, even that will be too much and you will need more variety

Deadlifts 3 to 10 singles
Partials/Deficits/High Pulls Work up to 1 top set of 3-5 reps
Shrugs 5 x 5
Ab work

Etc etc.

Can you see the pattern? Work the main lift and just attack it with so much volume that you become exceptionally proficient at it. At that point, lower the volume and add it elsewhere. When that second exercise becomes too strong, then again lower the volume and add in additional exercise for 5 x 5 again. And so on, and so on.

For me, that is the correct way to add in assistance work.
So a rough template:

Monday

Bench Press - 5 singles
Close Grip Bench Press - 5 sets of 5
Rows - 5 sets of 5
Close Grip Incline Press - 5 sets of 10
Rearward Shrugs - 5 sets of 10

Tuesday

Squat - 5 singles
Good Mornings - 5 sets of 5
Front Squat/Leg Press - 5 sets of 5-10
Abs - 5 sets of 12

Thursday

Overhead Press - 5 singles
Overhead Lockouts - 5 sets of 5
Chins/Pulldowns - 5 sets of 5
Side Laterals - 5 sets of 12
Rearward Shrugs - 5 sets of 12

Friday

Deadlifts - 5 singles
Rack Deadlifts - 5 sets of 5
Heavy Shrugs - 5 sets of 5
Abs - 5 sets of 12

Key Features:

1) Volume is on the increase.

2) Variety is at it's highest yet. The main lifts are worked with singles but the back offs are provided by different exercises. Additonal exercises can be included at this point, the ones listed above are examples. Others could include Dips, RDLs, Snatch Grip Deadlifts, Trap Bar Deadlfts and many other good ones.

3) More than one additional exercise is used per day.

4) Breaks will be taken as required, one should aim for a complete week of light lifting every 4-8 weeks. The rest of the time should be spent lifting heavy.
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