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Old 01-29-2014, 03:19 AM   #1
ChaseHolmes
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Default Hi

kinda new here greetings from texas

i was just wondering what everyone thought of my upper lower and if theres anything any of you could suggest:

Lower 1

5 sets of squats first 2 sets are usually 3-5 reps last 3 are usually around 8-10 ranging from most sets are about 1-3 reps away from failure

3-5 sets of deadlifts similar rep scheme to the squats

3 sets of lunges for around 5-8 reps each leg

3 sets of barbell shrugs 5-8 reps (threw these on lower day to keep upper day from being too long)

3 sets of ez bar curls 8-15 reps (here for same reason as shrugs)

then i usually finish off with 3 sets of cable crunches for 15-20 reps (best i can do for core work with no partner

upper 1

Bench 5 sets (rep scheme same as squat or deadlift from lower day)

3 sets of cgbp 5-8 reps

3 sets of overhead press 5-8 reps

3 sets of weighted chins 5-8 reps

3 sets of dumbell rows 5-8 reps

3 sets of side laterals


Lower 2 same as lower 1 minus the shrugs


upper 2 same as upper 1 except replace side laterals with face pulls and i throw in a few sets of incline


as for progression on the big 3 lifts (squat, deadlift, bench) i add about 5-10 lbs a week and on other lifts i try to up the reps over time and when i get to a certain amount of reps i up the weight long term goal is to be a powerlifter who also looks pretty good on the beach

stats 5'8-5'9 probably around 210 lbs at 18-20% bodyfat

bench 230 for 5

squat 275 for 5

dl 355 for 5

not as impressive as some of you other guys on here but hey thats why im here looking to compete in the 170-175 lb class in powerlifting in the coming year or so (posted this in the wrong section earlier lol)
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Old 01-29-2014, 07:23 AM   #2
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Hi


...I moved your other thread to the "Muscle and Bodybuilding" subforum for you, it should get more responses there.
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Old 01-29-2014, 07:32 AM   #3
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Old 01-29-2014, 08:04 AM   #4
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Quote:
Originally Posted by 5kgLifter View Post
Hi


...I moved your other thread to the "Muscle and Bodybuilding" subforum for you, it should get more responses there.
thanks man appreciate it
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