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Old 05-01-2012, 02:25 PM   #1
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Default Looking for a new program

Currently I am working a system i found in Muscle Mag. Pondstone issue. it looks like this
(Day)set x Rep @ 1RM%
(1-2)5 x 10 @ 60
(3-4)5 x 8 @ 65
(5-6)6 x 5 @ 70
(7-8)7 x 3 @ 80
(9-10)Spike Training Day @ 95
(11-12)1/1/5 x 5/3/10 @ 60/65/70
(13-14)1/1/3 x 3/3/8 @ 60/68/75
(15-16)1/1/4 x2/2/5 @ 68/75/80
(17-18)1/1/3 x 1/1/5 @ 65/85/95
(19-20)Spike Training Day @ 60
(21-22)1 x 5/3/1/max @ 50/65/70/75
(23-24)1 x 5/3/2/1/max @ 50/60/70/75/80
(25-26)1 x 5/3/2/1/1/max @ 65/70/75/80/85
(27-28)1 x 5/3/2/1/1/1max @ 70/75/80/85/90
(29-30)1 x 5/5/5 @ 30/40/50
Testing

I am trying to find a strength program that will always challenge me an hopeful I will not have to keep changing my work outs. I have a 2 day split, with 1 day all upper body an the 2nd day I am doing lower body with abs. I am trying to split this into a 4 day work out but I don't know how. any help would be helpful thanks.
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Old 05-01-2012, 03:10 PM   #2
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Let's start with a few questions. Are you looking for both muscle and strength long term, or simply strength?

About where are your squats, deadlifts and bench press right now, and how confident do you feel on form?
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Old 05-01-2012, 03:47 PM   #3
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Quote:
Originally Posted by BendtheBar View Post
Let's start with a few questions. Are you looking for both muscle and strength long term, or simply strength?

About where are your squats, deadlifts and bench press right now, and how confident do you feel on form?
I am looking for both Muscle an strength, but a little more strength. My Back squat is at 330lbs, my DL is at 330lbs an bench is at 250lbs, an I feel really confident on my form, because I work with the University football trainer at their facility.
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Old 05-01-2012, 06:27 PM   #4
BendtheBar
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You have good numbers and good form. I probably would recommend something like an upper lower split at that time. It can be adjusted and tweaked to fit your needs.

How many weeks do you have left with your program?
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Old 05-01-2012, 06:35 PM   #5
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Here is a basic template that we can work from:

Upper
Bench
DB Row
Overhead press variation
Pullups/Dips Superset
Curls

Lower
Squats - 3 sets
Stiff Leg Deadlift
Lunges
Calfs
Abs

Upper
DB or Incline Bench
Barbell Row
DB or Arnold overhead press
Pullups/Dips Superset
Curls

Lower
Deadlift
Squats - 20 rep set
Leg Press
Calfs
Abs
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Old 05-01-2012, 07:43 PM   #6
RobMoriRB
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Default

Quote:
Originally Posted by BendtheBar View Post
You have good numbers and good form. I probably would recommend something like an upper lower split at that time. It can be adjusted and tweaked to fit your needs.

How many weeks do you have left with your program?
I have 18 days left on the work out
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8 weeks out- Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


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Old 05-02-2012, 12:12 AM   #7
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Not to go over BTB's head, but being as you're working with the football trainer at the University, don't you think he/she might have a plan specific for you?

I don't mean to clomp on you or BTB. BTB is so full of knowledge and wisdom. Listen to what he says. I was just thinking that if you had plans for playing football that there might be new programming on the horizon for you.

I'll shut my mouth now. I do wish you well.
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Old 05-02-2012, 06:21 AM   #8
RobMoriRB
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Quote:
Originally Posted by big valsalva View Post
Not to go over BTB's head, but being as you're working with the football trainer at the University, don't you think he/she might have a plan specific for you?

I don't mean to clomp on you or BTB. BTB is so full of knowledge and wisdom. Listen to what he says. I was just thinking that if you had plans for playing football that there might be new programming on the horizon for you.

I'll shut my mouth now. I do wish you well.
To be honesty no, I have tried his work out, an it does not even get close to the original post on this thread. Also I hate the trainer with a passion, an all my coaches were fine when they saw my work out. I kind of have to build the strength an muscle before I try an jump to the trainers routine(but I will not use his routine)
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8 weeks out- Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


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BLOG:http://theanimalmethod.wordpress.com/
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Old 05-02-2012, 04:07 PM   #9
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Quote:
Originally Posted by RobMoriRB View Post
To be honesty no, I have tried his work out, an it does not even get close to the original post on this thread. Also I hate the trainer with a passion, an all my coaches were fine when they saw my work out. I kind of have to build the strength an muscle before I try an jump to the trainers routine(but I will not use his routine)
Very good, then. Hit it hard, and start a journal so that we can follow along.
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Old 05-02-2012, 08:15 PM   #10
RobMoriRB
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Quote:
Originally Posted by big valsalva View Post
Very good, then. Hit it hard, and start a journal so that we can follow along.
Its on my Sig....Im just going to update it now
__________________
8 weeks out- Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


Block Program:http://www.muscleandbrawn.com/forums...ad.php?t=17576
BLOG:http://theanimalmethod.wordpress.com/
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