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PostPosted: Mon Jun 12, 2006 10:34 pm 
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Here is my new program. It's the same as the other one I have posted, except with some added exercises and other changes.

Goal: Size (1st priority), and then strength.

Mon = Workout A
Wed = Workout B
Fri = Workout A

Mon = Workout B
Wed = Workout A
Fri = Workout B

etc...

-------------------
Workout A
-------------------
- Bent-over Row (6 x 6-8)
- Flat Bench Press (6 x 6-8)
- Power Clean + Front Squat (4 x 6-8)

-------------------
Workout B
-------------------
- Pull-up (4 x 6-8)
- Incline Bench Press (4 x 6-8)
- Close grip Chin-up (4 x 6-8)
- Military Press + Push Press(4 x 6-8)
- Deadlift (6 x 6-8)

I did workout A today and it felt pretty good.

Workout B however, I'm pretty sure the workload may be too much... I haven't tried it yet, but would like some opinions on the whole workout. Should I change the number of sets in workout B to 3 instead of 4?

Thanks again!


Last edited by kidkurious on Mon Jun 12, 2006 11:30 pm, edited 1 time in total.

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PostPosted: Mon Jun 12, 2006 11:05 pm 
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In Memoriam: TimD
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Location: Va Beach, Va
Hi again. I think this is too much for an A and B for more than 2X week. It looks good, but a bit too much can kick you in the behind. Try this with the lower body. Sched A PC and front squat, drop the DL, Sched B do the DL. If you are trying to do this 3 times a week, this should be more than enough, and allow time for recovery


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PostPosted: Mon Jun 12, 2006 11:29 pm 
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Thanks!

Check out the new program (above - edited post)!

So...

Changes that were made for lower body:
Workout A: Power Clean + Front Squat (exclude Deadlift)
Wokrout B: Deadlift (exclude PC+ FS)


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PostPosted: Tue Jun 13, 2006 8:34 am 
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Looking at your changes I would bump the front squat/powerclean up to 6 sets. The pull ups and chins I would make 3 sets each and then drop military press and raise incline bench to 6.

You could also sometimes combine the workouts and just do half as many sets. Either way would put your volume at 18 sets a day. That is about as high as you want to go if you do high intensity.


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PostPosted: Tue Jun 13, 2006 8:37 am 
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In Memoriam: TimD
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Location: Va Beach, Va
Sounds good Kid. Also, check out the 5X5 stuff you listed in another thread. Here are some decent variations on it by JV
http://jva.ontariostrongman.ca/QUALITY3.htm
Tim


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PostPosted: Tue Jun 13, 2006 11:31 am 
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You can try alternating Incline and Flat-bench presses in Workout A. For example, do Flat-bench on Monday, Inclines on Friday and Flat-bench again on Wednesday the following week.

You can do the same thin with pull-ups and close-grip chins in Workout B.


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PostPosted: Tue Jun 13, 2006 11:35 am 
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Deific Wizard of Sagacity
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Also I would do bench presses before rows, and military presses before chins/pull-ups.


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