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Old 03-26-2010, 08:25 PM   #11
Trevor Lane
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I'm already thinking about what to move on to after my 12 weeks of the C&P template and I just came up with something interesting, it's a combination of the 20 rep squats and a push-pull but modified a bit to use more weight for less reps. Any experienced Bodybuilder types, please let me know what you think, an example week would look like this:

Monday - Squats
Squats & Stretch 5*5
Calf Raises 5*max w/ squat weight
Chinups 5*max
Dips 5*max
Ab Wheel 5*max

Tuesday - Push
BTN Press 10*3
Bench/CG Bench 10*3
Arnolds & Forearms 5*5 & 5*max @ arnold weight (respectively)
Ab Wheel 5*max

Wednesday - Squats
Front Squats & Stretch 5*5
Calf Raises 5*max w/ squat weight
Chinups 5*max
Dips 5*max
Ab Wheel 5*max

Thursday - Pull
High Pull 10*3
Pull downs or rows 10*3
Hammer Curls & Forearms 5*5 & 5*max @ curl wt.
Ab Wheel 5*max

Friday- Squats
Squats & Stretch 5*5
Calf Raises 5*max w/ squat weight
Chinups 5*max
Dips 5*max
Ab Wheel 5*max

Saturday - Bear
The Bear 5*5
Farmer's Walk 3*60 ft
Ab Wheel 5*max

Sunday - off/abs only


I'm trying to be creative, bold, and productive
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Quote:
Originally Posted by He-Dan Harrison
If you got the quads, you can beat the odds.
Best Lifts: Gym, Contest
Squat: 455#
Bench: 325#, 315#
Deadlift: 521#, 510# trailer
Clean and Press: 220#, 175*5 axle
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Old 03-26-2010, 08:44 PM   #12
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korte's 3x3 link is gone where do I find the new one?
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Old 03-27-2010, 05:37 AM   #13
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Trevor: I like the look of that program.

LHR...I'll fix the link. Sorry. Here it is:

Stephan Korte’s 3×3 Powerlifting Program
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Old 03-27-2010, 06:21 AM   #14
Trevor Lane
Trevor Lane
wants to be like Kaz
I am a VIKING!
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Join Date: Mar 2010
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Reputation: 57712
Trevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beast
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Quote:
Originally Posted by BendtheBar View Post
Trevor: I like the look of that program.
Yeah. I do to
__________________
Quote:
Originally Posted by He-Dan Harrison
If you got the quads, you can beat the odds.
Best Lifts: Gym, Contest
Squat: 455#
Bench: 325#, 315#
Deadlift: 521#, 510# trailer
Clean and Press: 220#, 175*5 axle
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Old 03-27-2010, 06:35 AM   #15
BendtheBar
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Quote:
Originally Posted by Trevor Lane View Post
Yeah. I do to
Doug Hepburn advocates 8x3's, and I used a similar style for a while. I made good progress with that approach. If I went to 10x3 I would probably need a tad bit lighter weight
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Old 03-27-2010, 08:40 PM   #16
Trevor Lane
Trevor Lane
wants to be like Kaz
I am a VIKING!
Max Brawn
Points: 9,838, Level: 66 Points: 9,838, Level: 66 Points: 9,838, Level: 66
Activity: 4% Activity: 4% Activity: 4%
 
Trevor Lane's Avatar
 
Urban Sniper Champion!
Join Date: Mar 2010
Location: Colorado Springs, CO
Posts: 2,347
Training Exp: A few
Training Type: SFW!
Fav Exercise: Deadlift
Fav Supp: T-Bomb II
My Mood: Aggressive
Reputation: 57712
Trevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beast
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Quote:
Originally Posted by BendtheBar View Post
Doug Hepburn advocates 8x3's, and I used a similar style for a while. I made good progress with that approach. If I went to 10x3 I would probably need a tad bit lighter weight
yeah, 8*3s sounds cool.. I always like more weight. My thought at least with the squats is to try to use the same weight for all 5 sets each time... once you have a week where you achieve that you put more on the bar on Monday and keep that for as many sets as possible. I prefer organic progression to a forced progression, as you may be able to put up more than the progression scheme calls for.
__________________
Quote:
Originally Posted by He-Dan Harrison
If you got the quads, you can beat the odds.
Best Lifts: Gym, Contest
Squat: 455#
Bench: 325#, 315#
Deadlift: 521#, 510# trailer
Clean and Press: 220#, 175*5 axle
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