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PostPosted: Wed Jan 16, 2008 9:34 am 
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Deific Wizard of Sagacity
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I think I'm going to have to go back to a Legs/Push/Pull Split Routine, since I'm just not recovering enough between workouts. However, I want to keep Barbell High Pulls in my program. I'm thinking of moving them to my leg day, after Barbell Squats, and alternating them with Standard Deadlifts on a 2-to-1 basis.


Last edited by Matt Z on Wed Jan 16, 2008 9:36 am, edited 1 time in total.

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PostPosted: Wed Jan 16, 2008 9:36 am 
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Deific Wizard of Sagacity
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In other words I'd be doing Barbell High Pulls two weeks in a row and heavy Standard Deadlifts on the third week.


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PostPosted: Wed Jan 16, 2008 2:46 pm 
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Deific Wizard of Sagacity
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Workout # 1
http://www.exrx.net/WeightExercises/Glu ... Squat.html
5-6 sets/ 01-12 reps

http://www.exrx.net/WeightExercises/Glu ... dlift.html
4-5 sets/ 01-12 reps
OR
http://www.exrx.net/WeightExercises/Ham ... dlift.html
4-5 sets/ 05-12 reps

http://www.exrx.net/WeightExercises/Gas ... Raise.html
3-4 sets/ 15-20 reps

Workout # 2
http://www.exrx.net/WeightExercises/Pec ... rLift.html
4-5 sets/ 01-12 reps

http://www.exrx.net/WeightExercises/Oly ... Press.html
3-4 sets/ 01-12
OR
http://www.exrx.net/WeightExercises/Del ... Press.html
3-4 sets/ 01-12 reps

http://www.exrx.net/WeightExercises/Del ... aises.html
3-4 sets/ 08-12 reps

Workout # 3
http://www.exrx.net/WeightExercises/Bac ... erRow.html
4-5 sets/ 03-12 reps

http://www.exrx.net/WeightExercises/Lat ... hinup.html
3-4 sets/ 01-12 reps

http://www.exrx.net/WeightExercises/Del ... ltRow.html
3-4 sets/ 08-12 reps


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PostPosted: Wed Sep 24, 2008 8:49 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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New Workout Routine:
Workout # 1 (Legs)
Barbell Back Squat 5-6 sets/1-12 reps
STD or SL Deadlift 4-5 sets/1-12 reps

Workout # 2 (Push)
Barbell Bench Press 4-5 sets/1-12 reps
Barbell MP or PP 4-5 sets/1-12 reps
Dumbbell Snatch 4-5 sets/1-12 reps

Workout # 3 (Pull)
BB Bent-over Row 4-5 sets/3-12 reps
CG or WG Chin-up 4-5 sets/1-12 reps
Barbell High Pull 4-5 sets/1-12 reps


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PostPosted: Wed Sep 24, 2008 8:50 pm 
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Deific Wizard of Sagacity
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Of couse these are more like guidelines, since I plan on making occational changes and substitutions.


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PostPosted: Mon Nov 10, 2008 4:34 pm 
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Deific Wizard of Sagacity
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Lately I've been trying out a new program. It goes something like this:

Workout A
Barbell Back Squat - 5-6 sets of 1-12 reps
STD or SL Deadlift - 4-5 sets of 1-12 reps

Workout B
Barbell Bench Press - 4-5 sets of 1-12 reps
BB Bent-over Row - 4-5 sets of 1-12 reps
Wide-grip Chin-up - 3-4 sets of 1-12 reps

Workout C
Barbell High Pull - 4-5 sets of 1-12 reps
Overhead Squat - 4-5 sets of 1-12 reps

Workout D
Barbell MP or PP - 4-5 sets of 1-12 reps
Wide-grip Chin-up - 3-4 sets of 1-12 reps
Dumbbell Snatch - 3-4 sets of 1-12 reps

Week#1 - Sunday A (heavy), Tuesday B (light-medium), Thursday C (medium)
Week#2 - Sunday D (heavy), Tuesday A (light-medium), Thursday B (medium)
Week#3 - Sunday C (heavy), Tuesday D (light-medium), Thursday A (medium)
Week#4 - Sunday B (heavy), Tuesday C (light-medium), Thursday D (medium)
Repeat


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PostPosted: Mon Dec 15, 2008 4:54 am 
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Ah. Here it is! :lol:


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PostPosted: Mon Dec 15, 2008 4:32 pm 
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Deific Wizard of Sagacity
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Posts: 4396
Location: Pennsylvania
Yep :-)


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PostPosted: Wed Dec 31, 2008 5:44 pm 
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Deific Wizard of Sagacity
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Location: Pennsylvania
2008 Year in Review
Barbell Back Squat = +20 lbs to 1RM
Straight-leg Deadlift = +25 lbs to 5RM
Standard Deadlift = +15 lbs to 1RM
Barbell Bench Press = same
Dumbbell Snatch = NA
Barbell Overhead Squat = same
Barbell High Pull = NA
Barbell Military Press = +10 lbs to 1RM
Barbell Push Press = +10 lbs to 1RM


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 Post subject:
PostPosted: Thu Jan 01, 2009 4:59 am 
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Great job, Matt. And great idea.


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PostPosted: Thu Jan 01, 2009 4:11 pm 
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Deific Wizard of Sagacity
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Location: Pennsylvania
Thanks. I think I can do better this year.


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PostPosted: Sun Jan 04, 2009 10:39 pm 
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Is that a PR for the row? 365!

In my dreams I'll DL that some day!


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PostPosted: Mon Jan 05, 2009 2:57 pm 
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Deific Wizard of Sagacity
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Location: Pennsylvania
No. I've done more.


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PostPosted: Mon Jan 05, 2009 3:21 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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Location: Pennsylvania
You've got to keep in mind, I do my barbell rows at a roughly 45-degree angle ... similar to Yates Rows, but with a shoulder-width overhand grip instead of a shoulder-width underhand grip.


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PostPosted: Tue Feb 03, 2009 5:08 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

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Posts: 4396
Location: Pennsylvania
My wife was in the hospital recently, and consequently I missed about two weeks worth of workouts. I just started back on Sunday.


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