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Old 07-23-2013, 11:44 AM   #25
BendtheBar
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,095
Training Exp: 20+ years
Training Type: Powerbuilding
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A fleshing out of the plan forward.

--Heavy days will be on the weekends, distraction free.
--Conditioning during the week only, first thing in the AM on training days.

Monday - Conditioning (PM)
Tuesday - Moderate Deads + Squats, Conditioning (AM)
Wednesday - Light Bench + Arm Work, Conditioning (AM)
Thursday - Conditioning (PM)
Friday - Conditioning (PM)
Saturday - Heavy Deads or Squats + Assistance
Sunday - Heavy Bench + Arm Work

*Might work in ab work with PM conditioning sessions over time if I feel like it.

Heavy Deads and Squats

Alternating between 2 weeks.

Week 1 - Heavy deadlift, daily max. Slightly lighter squat weight (SLIGHTLY) and probably go for a rep PR.

Week 2 - Heavy squat, daily max. Slightly lighter deadlift weight (SLIGHTLY) and probably go for a rep PR. Deadlift will be from 3" distance.

Heavy Bench

Work up to a daily max. Assistance work will be 2-3 sets of dumbbell curls and lying tricep extensions each.

Moderate Deads + Squats

70% deads for singles, alternating between sumo and conventional. Slightly lighter squat weight than daily max and probably go for a rep PR.

Light Bench + Arm Work

400-440ish bench for 8-10 singles. Assistance work will be 2-3 sets of dumbbell curls and lying tricep extensions each.

Notes

Not a dramatic change over what I have been doing. Biggest change is not training squats and deads heavy each week. The second biggest change will be forcing myself to stick to a schedule. I need to do this to help balance my life.
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