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Training discussion on Only 40 mins to work out :(, within the Bodybuilding Forum; Sounds like you have two solid programs to choose from. And you thought this would be hard...


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Old 07-25-2006, 08:09 AM   #11
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Sounds like you have two solid programs to choose from. And you thought this would be hard
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Old 07-25-2006, 12:59 PM   #12
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how are Pendlay rows different than JS rows?
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Old 07-25-2006, 01:07 PM   #13
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in HS we had 50 min to get TO the locker room, change, get to the weight room, do our workout and get back the locker room and showered so we could be to our next class on time.

we somehow managed to hit (DAILY):

powercleans
deadlifts
benchpress
squats
incline

rolling schedule where we'd do:

3x10 for 2wks
3x5 for 2wks
3x3 for 2wks

then 1 wk of maxing out and then repeat

basically you'd get in to the station, knock out your reps FAST and rest while your partner was doing his reps and then as SOON as he stopped you'd be back under the bar. it was brutal but we got it done everyday
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Old 07-25-2006, 02:36 PM   #14
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Quote:
Originally Posted by BG
how are Pendlay rows different than JS rows?
Same thing.
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Old 07-26-2006, 05:01 AM   #15
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And in 0311's routine above, can I substitute dips for close grip bench press?

And I was thinking of just doing 3x5 on the deadlifts. I don't feel comfortaable doing more than 5 or 6 because a breakdown in form could be disastrous.

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Old 07-26-2006, 02:25 PM   #16
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Quote:
Originally Posted by BG5150
And I was thinking of just doing 3x5 on the deadlifts. I don't feel comfortaable doing more than 5 or 6 because a breakdown in form could be disastrous.
if your form is breaking down after 5-6 reps then you need to lower the weight so you can keep good form throughout the rep range you are trying to work.
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Old 07-26-2006, 05:22 PM   #17
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Quote:
Originally Posted by sdf42450
if your form is breaking down after 5-6 reps then you need to lower the weight so you can keep good form throughout the rep range you are trying to work.
I never thought that deadlifts were something anyone did for reps. Or rather high reps.
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Old 07-26-2006, 05:28 PM   #18
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Quote:
Originally Posted by BG5150
And in 0311's routine above, can I substitute dips for close grip bench press?
That's a great idea. I would actually change the order and do bench, then standing military, then weighted dips.

Deadlifts can definately be used with any rep range, although I agree 100% that I personally don't like deadlifts over 8 reps. Like SDF said, if the weight is low enough, the good form will prevent injury. During the higher rep period, I'd probably focus more on the hard squeeze of your back and traps on the top half of the movement.

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Old 07-26-2006, 05:35 PM   #19
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Another idea I just thought about would be to keep the LOWER workouts at the lower range (weeks 3-6) while letting the upper body catch up. Your lower body will be A LOT easier to continue linnear progression while letting the reps drop for upper body progression.

So an example looks like:

Week 1: UPPER - 3x12 ; LOWER - 3x8
Week 2: UPPER - 3x10 ; LOWER - 3x8
Week 3: UPPER - 3x8 ; LOWER - 4x6
Week 4: UPPER - 4x6 ; LOWER - 4x6 [Now everything's caught up]

EDIT: Actually, the squatting as well as the shrugs could benefit greatly from the higher reps. After thinking about it, if you were more comfortable with an Lower body undulation, you could keep the squats in line with Upper body reps/sets, and the remainder as per above.

Quote:
Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5
Week 6: 6x4

* Will do these reps on all lifts.
* Will repeat the cycle after you finish the 6th week.
Also remember that you could also do 2 week mesocycles per range. This IMO would be better since you could most likely progress in weights from one week to the next at the same rep/set range. This would make this program 12 weeks progression versus doing the 6 weeks, resetting back to week one, and doing another 6 weeks.

Last edited by Darkhorse; 07-26-2006 at 07:26 PM..
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Old 07-31-2006, 07:00 AM   #20
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I think I'm gonna start 0311's suggestion above, with the lower reps for lower days. I'll let everyone know how it goes...
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