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Old 09-29-2013, 02:19 PM   #901
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I would focus on back work. That's a big priority. Back will also work your rear delts.

Big rows, dumbbell and/or barbell. They maybe add some reverse flyes.
Thanks Steve, ill add in bent over rows to my Squat day and reverse flys to my Dedlift day.

Cheers and keep strong!
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Old 09-29-2013, 04:24 PM   #902
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My best advice right now is to get on a beefier program that works the upper body with a little more variety of exercises. (like Wendler's, or something similar)

I also don't think 5 reps is always the best choice for overhead pressing. I would use maybe 6 to 10 reps per set, or 8 to 12. I would advise for this lift using the rep goal system:

http://muscleandbrawn.com/rep-goal-s...aximize-gains/

Use the same weight for 3 sets, and try to creep each set up a rep each time. If you can add "only" one rep on one set each week, you will be making solid, consistent progress.

The rep goal system has you pushing each set for as many reps as possible. This will likely be more beneficial.
Thank you BHUD, I'll start with Wendler's tomorrow then
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Old 09-29-2013, 06:32 PM   #903
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[QUOTE=BendtheBar;411750]Welcome to the forum. Glad to help.



Very good shape for mid-40s.



Those are very respectable numbers for 2 years of training.



I want to encourage you to set a date and compete. Get one under your belt. You won't regret it.



For our age I think every 4 days like this works best. Work up to 85% and add 5 pounds when this feels manageable.

I used it for bench, and it worked ok. Deadlifts it's not something I recommend, especially with floor pulling.

I would recommend keeping a minimal amount of assistance work in. You still need to work on improving back and shoulder strength, as well as arms. This will only help your lifts move up. But with that said you don't need to do much. A reasonable amount of work.

I would do something like:

Day 1 - Squats and deads
Day 3 - Bench
Day 5 - Squats and deads
Day 7 - Bench

For deadlift work I would alternate between floor pulls, low rack pulls and high rack pulls and power shrugs.[/QUOTE

Hi, thanks for the reply, Steve.

What kind of back off work-volume-should I do on the bench & squats? What kind of reps/volume should I use on deadlift work? Should rows be done on sq/dl day? Shoulders on bench?
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Old 09-29-2013, 11:46 PM   #904
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Hi Steve, I have a question regarding my bench press progress.

Right now I'm benching every other workout (1.5x/week on avg) for 5x5, and increasing the weight by 1.25 kg (2.75 lbs) every time. I can't make larger increases than that, and it only amounts to a 10 kg increase every 5-6 weeks or so, not counting the fact that I have to deload and build back up now and then.

Should I be happy with that or try benching 3x/week? If I increased the frequency what would I do with the overhead press? I would probably also drop some assistance like close grip bench press and skullcrushers to compensate.

I know I should be patient, but at the same time I feel like I could be making more progress by benching more often.
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Old 09-30-2013, 05:13 AM   #905
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God day Mr. Shaw

I've recently posted my routine and have gotten few responses. If you have the time, would you give it a look.

If anyone else want to give their 2 cent too, I would be grateful. I'm here to learn

I can't post the thread as a link, due to regulations... It's over at the "Muscle Building and Bodybuilding" forum.

Cheers

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Old 09-30-2013, 09:25 AM   #906
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What kind of back off work-volume-should I do on the bench & squats? What kind of reps/volume should I use on deadlift work? Should rows be done on sq/dl day? Shoulders on bench?
I would start mild with backoff volume initially. Perhaps a double or triple on squats, and a couple on bench press. Run this for a month and then you could start to take it more intuitively.

The natural tendency is to do too much backoff. I would take that heavy work slowly and trust in frequency.

Rows and shoulders I would do on bench day since you are doing squats and deads on the same day.
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Old 09-30-2013, 09:34 AM   #907
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Hi Steve, I have a question regarding my bench press progress.
Glad to help.

Quote:
Right now I'm benching every other workout (1.5x/week on avg) for 5x5, and increasing the weight by 1.25 kg (2.75 lbs) every time. I can't make larger increases than that, and it only amounts to a 10 kg increase every 5-6 weeks or so, not counting the fact that I have to deload and build back up now and then.
That's a huge increase. It will start to slow rapidly in the near future. That works out to a 214 pound bench press increase in one year.

Quote:
Should I be happy with that or try benching 3x/week?
Absolutely. Just know that this is hyper-aggressive and you'll start to slow dramatically very soon. At that point 2.5 to 5 pounds a month will be good progress.

I would definitely not increase overhead press frequency. That can often backfire. Bench press leave as is. If it's working, don't change a thing.
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Old 09-30-2013, 09:36 AM   #908
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God day Mr. Shaw

I've recently posted my routine and have gotten few responses. If you have the time, would you give it a look.
I'll take a look at it.
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Old 09-30-2013, 10:16 AM   #909
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That's a huge increase. It will start to slow rapidly in the near future. That works out to a 214 pound bench press increase in one year.
Quote:
If it's working, don't change a thing.
Thanks. Yeah, now that I look at it written like that, it is pretty fast progress as is. It just feels so darn slow sometimes
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Old 10-03-2013, 02:28 PM   #910
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Hi,

I have been following your programs found on... oh god some bodybuilding website and have always gained from them. So thanks for the programs.

I have a quick question. I have been bulking for almost two years, going from 56 kg to 71-72 kg now and still going. I am a hard gainer and have to really force myself to eat. During this bulk I have got a pot belly. I don't think it is fat, just nice and round but hard. Is this normal or should I look into my diet more? So far it sticks out more than my chest... which is an insentive to get my chest bigger sooner

Many thanks for any advice, Marc
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