|06-21-2011, 04:40 AM||#18|
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Disciple of Casey Butt
Join Date: Jan 2010
To add to my post above/make it a little more neat looking I stumbled upon this randomly while looking back in my log for something. This was how I had originally planned on running back in November after reading the Beginners Article and how I interpreted it.
Looking back at what I have done now, I followed it almost verbatim except I took time switching chest exercises (decline for a while until it stalled, incline for a while, and then finally flat) and was stubborn. I kind of regret taking out SLDL at one point (my knee had some problems) because I was looking back at old journals I kept from when I was doing power/hyper and I got up to 245 for reps at one point on those and my hammies respond very well to SLDL.
I definitely like the idea of cycling deadlifts on the program like I am doing now, between sumos, trap bars and standard deadlifts. Once you stall (phase 6), you could introduce deficit deadlifts or rack pulls as well (Starting to get into this area now, can no longer hit the 10 rep range for deads with the weights I'm using so need to address sticking points. The beauty of this routine is that you can stick with it for so long and supplement a lift for a while and then switch back...for example you could do box squats for a while and then switch back to squats and surpass former PRs, the versatility is just awesome.)
Also, I go pretty overboard on my light days now as I have added sets/exercises as I delved deeper into the program to make it more challenging, but I kept it pretty simple in the beginning. I should probably cut a few exercises on my light days now but you could start out with these exercises and see where it gets you. My traps are one of my better bodyparts, but IMO they can get enough work from shrugging at the top of the OHP, if yours are lagging you could do upright rows or a few sets of shrugs on the light day.
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