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Old 06-29-2012, 03:48 PM   #1
BendtheBar
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Default Steve's No Program Workout Program

The No Program Workout Program

For lifters who think a program is more important than effort and persistence, and can't stop switching.

Rules:

1) Lift 3 days per week, with at least one day off between workouts.
2) Use the following exercises at least once per week: squats, deadlifts, bench press, barbell rows, pull ups, dips, and overhead presses. Equal swaps are allowed.
3) Perform a pull, squat and press each day. One day a week you may substitute in a light squat day, using goblet squats, lighter squats, etc.
4) Work within the 5-10 rep range for most lifts.
5) Push every set for as many reps as possible, stopping shy of failure. Add weight at every opportunity.
6) After you perform a pull, squat and press on a given day you are allowed 2 "play exercises"...sit ups, curls, whatever. Get strong on these movements too.
7) Eat at least 3500 calories per day, and 250 grams of protein. How your diet is structured, and what you eat - I don't care. Just eat.
8) If you have to ask questions, you're trying to make things too complicated, or trying to wuss out. Nothing else needs to be added, subtracted, dissected or understood. If you can't do pull ups or dips, keep trying until you can.

Get stronger. Eat. Progress.

Follow this program until you bench press 300, squat 400, and deadlift 500. Look in the mirror, admire and re-assess goals from there.
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Last edited by BendtheBar; 06-30-2012 at 06:29 AM.
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Old 06-29-2012, 04:09 PM   #2
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Yes sir i think we have a winner!

Silverback Barbell
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Old 06-29-2012, 04:10 PM   #3
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Can it really be that simple?



YES!
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Old 06-29-2012, 06:05 PM   #4
BendtheBar
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Default

Thanks to Gl, by the way. This is basically the Pull, Squat, Press for dummies.
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Old 06-29-2012, 06:26 PM   #5
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HaHa. Awesome.
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[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
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Old 06-29-2012, 06:28 PM   #6
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But, what about...?
















Oh, nevermind, you covered that in rule #8
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Old 06-29-2012, 06:42 PM   #7
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Default

.
Quote:
Originally Posted by BendtheBar View Post
The No Program Workout Program

For lifters who think a program is more important than effort and persistence, and can't stop switching.

Rules:

1) Lift 3 days per day, with at least one day off between workouts.
2) Use the following exercises at least once per week: squats, deadlifts, bench press, barbell rows, pull ups, dips, and overhead presses. Equal swaps are allowed.
3) Perform a pull, squat and press each day. One day a week you may substitute in a light squat day, using goblet squats, lighter squats, etc.
4) Work within the 5-10 rep range for most lifts.
5) Push every set for as many reps as possible, stopping shy of failure. Add weight at every opportunity.
6) After you perform a pull, squat and press on a given day you are allowed 2 "play exercises"...sit ups, curls, whatever. Get strong on these movements too.
7) Eat at least 3500 calories per day, and 250 grams of protein. How your diet is structured, and what you eat - I don't care. Just eat.
8) If you have to ask questions, you're trying to make things too complicated, or trying to wuss out. Nothing else needs to be added, subtracted, dissected or understood. If you can't do pull ups or dips, keep trying until you can.

Get stronger. Eat. Progress.

Follow this program until you bench press 300, squat 400, and deadlift 500. Look in the mirror, admire and re-assess goals from there.
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Old 06-29-2012, 07:10 PM   #8
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I remember not to long ago when that was me asking questions, now I just destroy PRs. MAB is where it is at
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Equipped Goals(Current)
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Bench:330(305)
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Old 06-29-2012, 08:05 PM   #9
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Ok, but I'm gonna stick to 1800 cals a day!
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Old 06-29-2012, 09:07 PM   #10
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Quote:
Originally Posted by BendtheBar View Post
The No Program Workout Program

For lifters who think a program is more important than effort and persistence, and can't stop switching.

Rules:

1) Lift 3 days per day, with at least one day off between workouts.
I join Ricka in saying....HUH? Otherwise, this is a great planless plan.
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2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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