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Old 08-23-2011, 07:17 PM   #11
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I never considered to loaded walk or burden style walk.
Being a country boy I've carried a lot of weight over the years. In high school I had 2 summer jobs that really made an impression on my training.
I had a lumber yard job where I had to carry cases and kegs of nails about 60yds severly times a day as well as loading lumber.

I had a job building a railroad tie staircase up a 600 vert.ft. hillside. All the materials had to be carried. After the staircase was built we had to carry compound buckets of gravel and stone to fill it. We did it from the top down.

Those summers I didn't lift and probably had the most dramatic change in my strength and physique in my life.
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Old 04-28-2012, 10:22 AM   #12
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Hi!

New to this community, lurked around for some time, but figured it was time to write something.

I have a question about my current program, its a slightly modified bill star/madcow h-l-m setup.

would like some comments on it, good/bad?

Been training for ten years but never really for strenght, more serious abot the training coming 2 years back now and nowdays sees the connection between strenght and mass.

MONDAY
Squats 5x5, 1x10 *heavy day*
Benchpress 5x5, 1x10 *heavy day*
Barbell row 5x5 *heavy day*
Clean & press 3x5
Push press 2x5
Barbell curls s/w dips 3x8-10

WEDNESDAY
Deadlift 5x5 *heavy day*
Squat 4x5 *light day*
Benchpress 4x5 *light day*
Pull-ups 5x5
Crunches 3xmax

FRIDAY
Squats 4x5, 1x3, 1x10 *medium day*
Benchpress 4x5, 1x3, 1x10 *medium day*
Barbell row 4x5, 1x3 *medium day*
Clean & press 3x5
Push press 2x5
Barbell curls s/w dips 3x8-10


Benchpress/deadlift/squats - ramped up sets, weekly increases of 2.5% of the top set.

Pull-ups/barbell rows/clean & press, push press and other assistance - straight sets with microloading.

Pardon my english, im swedish
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Old 04-28-2012, 10:45 AM   #13
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Originally Posted by Alex N View Post
Hi!

New to this community, lurked around for some time, but figured it was time to write something.

I have a question about my current program, its a slightly modified bill star/madcow h-l-m setup.

would like some comments on it, good/bad?

Been training for ten years but never really for strenght, more serious abot the training coming 2 years back now and nowdays sees the connection between strenght and mass.

MONDAY
Squats 5x5, 1x10 *heavy day*
Benchpress 5x5, 1x10 *heavy day*
Barbell row 5x5 *heavy day*
Clean & press 3x5
Push press 2x5
Barbell curls s/w dips 3x8-10

WEDNESDAY
Deadlift 5x5 *heavy day*
Squat 4x5 *light day*
Benchpress 4x5 *light day*
Pull-ups 5x5
Crunches 3xmax

FRIDAY
Squats 4x5, 1x3, 1x10 *medium day*
Benchpress 4x5, 1x3, 1x10 *medium day*
Barbell row 4x5, 1x3 *medium day*
Clean & press 3x5
Push press 2x5
Barbell curls s/w dips 3x8-10


Benchpress/deadlift/squats - ramped up sets, weekly increases of 2.5% of the top set.

Pull-ups/barbell rows/clean & press, push press and other assistance - straight sets with microloading.

Pardon my english, im swedish
thats an interesting routine you have.
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Old 04-28-2012, 11:36 AM   #14
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thats an interesting routine you have.
Thanks, its been working quite good, always inetersting to get some respons from others to do.

never done cleans before and boy that is one good excersise somewhat hard to perform right but i started light to get the hang of it.

to clarify, the 10 rep on bench and squats are a back off set with the weight from the 3d set.
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Old 04-28-2012, 03:38 PM   #15
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Originally Posted by Alex N View Post
Hi!

New to this community, lurked around for some time, but figured it was time to write something.

I have a question about my current program, its a slightly modified bill star/madcow h-l-m setup.

would like some comments on it, good/bad?
Welcome to the forum.

I like the workout. Looks very similar to a lot of the straightforward fullbodies we advocate here.

I guess my only question is regarding the overhead pressing variations - are both days using the same weight? And how does your body handle overhead pressing 2x a week?
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Old 04-29-2012, 03:45 AM   #16
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Welcome to the forum.

I like the workout. Looks very similar to a lot of the straightforward fullbodies we advocate here.

I guess my only question is regarding the overhead pressing variations - are both days using the same weight? And how does your body handle overhead pressing 2x a week?
Thanks.

Yes the weight is the same on both days, so far so good, but the weight isnt that heavy yet either so, when the numbers comes up a bit maybe i have to do some changes
Im also using microloading on the clean & press and the push presses so hopefully my body will cope for a, hopefully, long period of time.

Im just gonna run this till i stall on most of the lifts and then switch to something else, see my problem in the past have been failure to not being consistent for enough time on my workoutsplans to see the real results from them. (a problem i share with many others i think)

This time im just gonna stop the overthinking and just do it!
The focus is getting stronger, the mass will follow i guess.
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Old 04-29-2012, 08:09 AM   #17
BendtheBar
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Im just gonna run this till i stall on most of the lifts and then switch to something else, see my problem in the past have been failure to not being consistent for enough time on my workoutsplans to see the real results from them. (a problem i share with many others i think)

This time im just gonna stop the overthinking and just do it!
The focus is getting stronger, the mass will follow i guess.
Great to hear it. I hope you can stick with it. Consistency and progression will take you where you want to go. Once you can develop a good habit of not missing workouts you're well on your way.
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Old 08-20-2013, 03:07 PM   #18
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Would like to update this thread and ask for some new feedback.

Ran the later routine i posted for almoost a year, my lifts got upp really nice and i enjoyed it very much.
But it finally took it tolls on my knees that got pretty sore.

Been playin around with different schemes since that but now decided to structure things up again.

Ive been planning to take a bit here and there from influences like starr, ditillo and hepburn.

Here goes..

Monday:
Squat 8x4-6
Bench press 8x4-6
Barbell row 8x4-6
Barbell curls 5x6-8
Lying barbell triceps extenzions 5x6-8
Abs and calfs

Wednesday:
Deadlifts 5-8x1 followed by 5x5 lighter weight
Military press 8x4-6
Pull-ups 50 reps
Abs

Friday:
Repeat monday workout.

progression is hepburnstyle.
1: 8x4/4/4/4/4/4/4/4
2: 8x5/4/4/4/4/4/4/4
And so on..

slow but steady.

What do you thing guys?

Good/bad?

Been training +10 years.
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Old 08-24-2013, 06:45 AM   #19
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