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Old 08-28-2013, 02:59 PM   #31
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Originally Posted by Gorship View Post
Monday/Thursday

Bench
Curl
Standing Press

Tuesday/Friday

Squat
Bent Row
Deadlift
Squat and dead day will be hell. You can try it, but I would consider:


Monday/Thursday
Deadlift
Overhead Press
Barbell Row
Calf Raise

Tuesday/Friday
Squat
Bench
Squat or Leg Curl
Curl

You don't have to do the 3x6 using the same lift if you don't want. If you do, I would add in only one extra exercise:

Monday/Thursday
Deadlift
Overhead Press
Barbell Row


Tuesday/Friday
Squat
Bench
Curl
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Old 08-28-2013, 03:15 PM   #32
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Originally Posted by BendtheBar View Post
Squat and dead day will be hell. You can try it, but I would consider:


Monday/Thursday
Deadlift
Overhead Press
Barbell Row
Calf Raise

Tuesday/Friday
Squat
Bench
Squat or Leg Curl
Curl

You don't have to do the 3x6 using the same lift if you don't want. If you do, I would add in only one extra exercise:

Monday/Thursday
Deadlift
Overhead Press
Barbell Row


Tuesday/Friday
Squat
Bench
Curl
So! what I could do then, is do the regular program (bolded) with both the power sets and the "hypertrophy sets" and then only do the 3x6 with BB row and BB curls just for balance between lat and a little bicep work. "Assistance" if you will, im not trying to turn this into a beach body workout, but I just want to keep balance. My Focus is to be on strength.


Quote:
Proposed program

Monday/Thursday
Deadlift
Overhead Press

3x6 Barbell Row


Tuesday/Friday
Squat
Bench

3x6 Curl
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Old 08-28-2013, 09:06 PM   #33
Gorship
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Waddyall think.
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Old 09-06-2013, 09:45 PM   #34
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Woo! Been a little while.

So, my 5x5 program has been changed up a bit.. I am now on the "starter version" (as i like to call it) of Doug Hepburns A Routine, this covers a couple small changes, but will grow into a long term strength routine for me to use for the next long while (hopefully).

The Program:

Taken from:
http://www.muscleandstrength.com/art...g-hepburn.html

With a little help from BtB

The routine calls for a total of 8 sets of 2, im starting at 5 and im thinking, every 3 months or so, i will add on another set of 2 until we are up to the full 8

The 5-8 sets of 2 then every week you attatch on extra rep until you get to 5-8 sets of 3, then add 5 or 10 lbs and start from 2

the same goes for the rep portion but we start at 3 sets of 6 to 3 sets of 8

Day1: (monday and thursday)
Squats (power lifts)
Bench (power lifts)
Squats (for reps)
Bench (for reps)
Barbell curls (reps)

Day2: (tuesday and friday)

Deadlift (power lifts)
Over head press (power lifts)
Deadlift (for reps)
over head press (for reps)
bent over rows (reps)

Curls and rows are italicized as they are non-essentials, they are considered "fun" or "assistive" lifts that if i need to take a week off cause im too exhausted or what not its ok.

-------------------
So How did this week go?

Ill only post the last 2 days to save length and update my log twice a week moar posts!


Barbell Full Squat

Set 1 : 145.0x2
Set 2 : 145.0x2
Set 3 : 145.0x2
Set 4 : 145.0x2
Set 5 : 145.0x2

Barbell Bench Press

Set 1 : 160.0x3
Set 2 : 160.0x2
Set 3 : 160.0x2
Set 4 : 160.0x2
Set 5 : 160.0x2

Barbell Full Squat

Set 1 : 110.0x7
Set 2 : 110.0x6
Set 3 : 110.0x6

Barbell Bench Press

Set 1 : 130.0x8
Set 2 : 130.0x7
Set 3 : 130.0x7

Barbell Curl

Set 1 : 65.0x7
Set 2 : 65.0x7
Set 3 : 65.0x6

Barbell Deadlift

Set 1 : 260.0x3
Set 2 : 260.0x2
Set 3 : 260.0x2
Set 4 : 260.0x2
Set 5 : 260.0x2

Barbell Shoulder Press

Set 1 : 115.0x3
Set 2 : 115.0x2
Set 3 : 115.0x2
Set 4 : 115.0x2
Set 5 : 115.0x2

Barbell Deadlift

Set 1 : 210.0x7
Set 2 : 210.0x6
Set 3 : 210.0x6

Barbell Shoulder Press

Set 1 : 95.0x8
Set 2 : 95.0x8
Set 3 : 95.0x8

Barbell Bent Over Row

Set 1 : 135.0x7
Set 2 : 135.0x6
Set 3 : 135.0x6

So far... I feel like a beast. I feel great, mentally I feel like a million dollars, I can see written improvements with each workout, I don't feel like I am wasting time doing other lifts that may or may not improve what i want to improve (that is the big four movements)... Feels great.

Thank you BtB for taking the time to answer my questions and help build this routine to best suit me and slowly making the progress into the full meal deal.

Excited!
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Old 09-08-2013, 12:09 PM   #35
BendtheBar
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Solid start. Keep it up. March forward.
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Old 09-09-2013, 03:11 PM   #36
Gorship
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so lol... what do you do when you make a mistake with your bar math and instead of 110 for squats you did 115? does 115 become your new working weight since you were able to do it, or do you stay the course, pretend it was an extra rep from your last working weight and continue? same with my bench, instead of 8,8,7 i did triple 8's i just didnt think about it. My fear is that my rep weight is going to catch up to my "power weight", im not sure if for my squat and bench i should be trying for 3's as much as possible until it feels like how my dead lift feels or what..

Edit:

thought about this while wondering around my house...

I could do this:

go for 3's on everything, and eventually im gunna fail out, so then I know the weight that I should be working with, the same applies to the weight for the rep range, basically for a few weeks ill get to jump weight and see where I am at, a kind of 'honing in" on my new routine. Kinda silly I didnt think of that right away.
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Last edited by Gorship; 09-09-2013 at 03:23 PM.
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Old 09-09-2013, 10:11 PM   #37
BendtheBar
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Originally Posted by Gorship View Post
so lol... what do you do when you make a mistake with your bar math and instead of 110 for squats you did 115? does 115 become your new working weight since you were able to do it, or do you stay the course, pretend it was an extra rep from your last working weight and continue? same with my bench, instead of 8,8,7 i did triple 8's i just didnt think about it. My fear is that my rep weight is going to catch up to my "power weight", im not sure if for my squat and bench i should be trying for 3's as much as possible until it feels like how my dead lift feels or what..

Edit:

thought about this while wondering around my house...

I could do this:

go for 3's on everything, and eventually im gunna fail out, so then I know the weight that I should be working with, the same applies to the weight for the rep range, basically for a few weeks ill get to jump weight and see where I am at, a kind of 'honing in" on my new routine. Kinda silly I didnt think of that right away.
If they catch each other that's a good problem. If you start nailing 8's with big numbers your strength will be immense.

I would use the 115 and run with it.
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Old 09-09-2013, 10:16 PM   #38
Gorship
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Should I be trying to for as many 3's as possible with the squats and bench etc and then when i start failing use that as the weight to use? Basically i took my maxes from the old routine and just added 10lbs and used those. However maybe pressing a bit harder and finding my groove is going to help make things more beneficial? the other option is to just keep going and eventually im going to get to that weight anyway. either way im building.
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Old 09-11-2013, 07:20 PM   #39
BendtheBar
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Originally Posted by Gorship View Post
Should I be trying to for as many 3's as possible with the squats and bench etc and then when i start failing use that as the weight to use? Basically i took my maxes from the old routine and just added 10lbs and used those. However maybe pressing a bit harder and finding my groove is going to help make things more beneficial? the other option is to just keep going and eventually im going to get to that weight anyway. either way im building.
I would just keep going. In the long run these extra weeks getting used to the program will only help.
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Old 09-11-2013, 08:04 PM   #40
Gorship
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I would just keep going. In the long run these extra weeks getting used to the program will only help.
I did try it with my overhead press and it seemed to work ok. Either way, eventually the weight will get to the point where it feels like my dead lifts do as (they seem to feel the best with the strength/rep ranges). May give it a go with bench/squats tomorrow we'll see. nothing to extreme but id like to see if i can make everything feel as it should.
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