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Old 07-15-2014, 08:09 AM   #1691
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Hi BBOD,

Currently I'm doing a full body workout routine that it's pretty similar to your Real Results 3 Day A/B Powerbuilding Workout but I made some changes because (It's very embarrasing to say for me) but at my gym they dosen't have a squat rack or power rack so I have to use the Leg Press.

Workout A
  • Bench Press 3x5
  • Bent Over BB Row 3x6-8
  • Seated BB Overhead Press 3x5 (I perform it seated at the bench press)
  • Leg Press 4x6-8
  • EZ Bar Bicep Curl 3x8
  • Lying Tricep Extension 3x8
  • Weighted Sit Up 2x20

Workout B
  • Deadlift 3x5
  • Incline BB Bench Press 3x6-8
  • Weighted Pull Ups 3x6-8
  • Seated DB Shoulder Press 3x6-8
  • DB Hammer Curl 3x8
  • Lying Tricep Extension 3x8
  • Weighted Sit Up 2x20

I perform the program 3 days a week following the pattern of A/B/A on week 1 and B/AB/ on week 2 and so on.

I would appreciate if you could gime your opinion at the program and if I should change something. I'm not sure if the volume of shoulder pressing it's too high and I should remove the seated bb shoulder press from workout a and put it at the workout b.
Glad to help. I've been at gyms where I can't squat. Do what you can, and get strong doing it.

Your program looks solid. I would consider bumping the leg press reps up to 10-20. I find my legs respond better to leg presses in this range. This may or may not be the case for you.
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Old 07-16-2014, 05:17 AM   #1692
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Glad to help. I've been at gyms where I can't squat. Do what you can, and get strong doing it.

Your program looks solid. I would consider bumping the leg press reps up to 10-20. I find my legs respond better to leg presses in this range. This may or may not be the case for you.
Thank you very much! I tried both rep ranges and I have a better response in my legs with a lower rep range. One question more, would you reduce the volume of shoulder presses?

For example, remove the seated db shoulder press from workout B and stay only with the seated ovh bb press at workout A because I feel a lot weaker at the seated press after doing an incline bench press due the enfasis that put this last one on the shoulders.

I saw that at most of you programs with the pattern of a/b, you put one compound exercise for shoulders only in one of the two workouts.

Thank you very much again Steve for all you make for of us
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Old 07-16-2014, 05:39 PM   #1693
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yeah I am 5'10 and have 56 in shoulders .... it causes issues lol......
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Old 07-22-2014, 02:55 PM   #1694
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Say I reach my rep goal in two sets, should I bother with a third set or consider the goal reached?
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Old 07-23-2014, 03:48 AM   #1695
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Default speed work

hi,
i'm training the big lifts for strength and assistance for hypertrophy.
My maxes are: SQ 275 / B 260 / DL 420

Should i be doing speed work?
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Old 07-23-2014, 05:46 PM   #1696
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Say I reach my rep goal in two sets, should I bother with a third set or consider the goal reached?
Yes, so a third set for as many reps as you can. Simply keep adding weight each week until you can't reach your rep goal.
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Old 07-23-2014, 05:47 PM   #1697
BendtheBar
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Originally Posted by zerok View Post
hi,
i'm training the big lifts for strength and assistance for hypertrophy.
My maxes are: SQ 275 / B 260 / DL 420

Should i be doing speed work?
It's not needed. I wouldn't worry about it at this point in your lifting.
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Old 07-24-2014, 05:10 AM   #1698
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It's not needed. I wouldn't worry about it at this point in your lifting.
Thanks
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