Thread: Q&A with BBOD
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Old 12-24-2013, 09:31 AM   #1195
OHDL
OHDL
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Quote:
Originally Posted by BendtheBar View Post
You don't need a lot orf reps for deads as long as you are hammering your back strength. For squats, bench and press I would consider a 5, 8, 10 scheme (or a 5, 8, 10, 12). Work up to your heavy 5, drop weight slightly, go for 8, drop weight slightly, go for 10, drop weight slightly, go for 12. Make each set AMAP (as many reps as possible), and add weight when you reach your goals for that set.

I like ABA with squats on A days, like:

A - Squats
B - Deads
A - Front Squats

You can finished after deads with 2 sets of power shrugs.

A
Squat
Bench
BB Row
Tris
Bi's or Leg Curl - Alternate
Calves or Abs - Alternate

B
Deadlifts + Power Shrugs
Press
Pull ups or inverted rows
Bi's or Leg Curl - Alternate
Dips
Calves or Abs - Alternate

A
Front Squat
Bench
DB Row
Tris
Bi's or Leg Curl - Alternate
Calves or Abs - Alternate

How does that look?
That looks great ! Thanks a lot Steve. For deadlifts would you recommend something like this? Or something else?
http://muscleandbrawn.com/3-week-dea...mass-strength/

I plan on using this for the 2014 transformation contest, thanks a lot. Could you point me to where i can make a donation to the site? I cant give that much buts its been a major help to me and i feel i need to give back !
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Goals for 2014 (current best)
Squat: 160 kg (135 kg)
Bench: 100 kg (80 kg)
Dead: 200 kg (180 kg)

Start training BJJ/Judo and compete, do a meet, eat more steak !

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Last edited by OHDL; 12-24-2013 at 09:35 AM.
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