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PostPosted: Sat Jul 06, 2013 7:52 am 
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New routine that will stick around for atleast 12/16 weeks or more. The only issue is that one of my adductors is still not 100% healed. I'll see how it affects squatting. That would be a bummer if it'd slow down my robert-beating record breaking squatting efforts.

Workout A:
Jump Variation
Power Clean 3-5 x 1-3
Overhead Press + Push Press 1-5RM
Chin-up

Workout B:
Front Squat Nemesis
Good Morning 1-3RM
Carry variation
Chin-up

Workout C:
Bench Press 531
BB Row 531
Push variation RE
Horizontal Row RE

Workout D:
Front Squat Nemesis
Hip Hinge variation RE
Core Work RE
Chin-up

Every fourth week Deadlift singles will replace Power Cleans. Also lots of chin-ups. Progressing weekly for three-four weeks, then resetting again. Diet is using basic carb cycling, with one high day to begin with (Workout B most often), three medium days (A, C and D, duh) and three low days. Low days will get some hill sprints too eventually.

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PostPosted: Thu Aug 08, 2013 8:20 am 
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I'll bet you [1 million dollars] those 9k dumbells are too heavy for your rear delt flyes.


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PostPosted: Thu Aug 08, 2013 11:33 am 
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robertscott wrote:
I'll bet you [1 million dollars] those 9k dumbells are too heavy for your rear delt flyes.

They are, definitely. I'm using limited range of motion on the first set. This is courtesy of John Meadows's Rear delt destroyer protocol. I do them more of a swing style and with limited range of motion, then the lower weights are with proper ROM.
Check it out, I really like the idea. I get lots of reps, a good burn and it only takes one short drop set.
http://www.t-nation.com/free_online_art ... r_sets&cr=

4-5kg would be most optimal for proper reps.

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PostPosted: Thu Aug 08, 2013 12:15 pm 
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Deific Wizard of Sagacity
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doing John Meadows stuff eh? I've never been so proud of you. Sticking to ludicrously high reps for rear delts has totally changed the way my back and shoulders look. Love it!

The 9k makes a lot more sense in the context of a destroyer set. I was thinking it was odd you would use a weight that high but I understand now.


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PostPosted: Sat Aug 31, 2013 6:31 am 
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Schools starting again and I'm busier than ever. So I need short and effective workouts. Here's the plan:

Workout A:
Front Squat Nemesis
SS: Unilateral Hip exercise 4 x 8
Core work 4 x 8-15

Workout B:
Bench Press 531 + Singles
SS: Bench Press variation 5 x 10
Row variation 5 x 10
Rear delts double drop set
Lateral delt double drop set

Workout C:
Power Clean - heavy triples-singles
Good Morning - Heavy 5's and 3's + Back off set 20RM
Front Squat 5 x 10
(Core work - If time and if needed)

Workout D:
Row 531 + Back-off 20RM
SS: Vertical Press 5 x10
Vertical Pull 5 x 10
Lateral delt double drop set

Every workout should fall around 45min plus warm-up. A & C will most likely be longest, but I try to keep it short when there's limited amount of time. Lower rest and lower intensity, quicker pace. I wanted to bring some strength and roundness to my shoulders, hence the lateral delt work. I'll do it in the same manner as I did the rear delts. First set partial range of motion with heavy resistance, then normal range with lighter resistance, then one more drop with full ROM. All high reps, preferrably over 15-20 reps.

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