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Training discussion on Only 40 mins to work out :(, within the Bodybuilding Forum; Started yesterday. Man! There was a serious decrease in weight! I haven't done 12 reps of anything in such a ...


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Old 08-01-2006, 07:58 AM   #21
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Started yesterday.

Man! There was a serious decrease in weight! I haven't done 12 reps of anything in such a long time. My muscle endurance sucks.

My shoulders were wiped after 36 bench presses and then 36 militaries.

But I felt pretty good after the inital fatigue wore off. Even had some extra energy for the girlfriend ;) later in the day.

Today is deadlift, front squat, GM and shrug day.

As I said above, I'm going to use a bit higher weight and do less reps on the DL.

And, I'm gonna replace front squats w/ something else, 'cause I can't do them well: they hurt my shoulders. My form sucks, too.

Any thoughts on what to change the Front Squats to?

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Old 08-01-2006, 10:15 AM   #22
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Quote:
Originally Posted by BG5150
Any thoughts on what to change the Front Squats to?
Overhead squats maybe?
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Old 08-01-2006, 04:55 PM   #23
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Quote:
Any thoughts on what to change the Front Squats to?
My thoughts are to keep it to free weights..

Assuming you are doing Olympic squats on Lower 2 (A2G)...

Lower 1:

- Low box squats: My favorite

- Power squats (wide stance parallel)

- Zercher squats: If your shoulder hurts doing front squats, then maybe not a good idea..

- Hack squats

- Narrow stance squats (possibly heels elevated on 10 pound plates)

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Old 08-03-2006, 11:52 AM   #24
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Just almost finished the first week (Just have to do the second lower day).

Is it me, or does this routine have a LOT of shoulder work and not enough (comparably) upper back work?

Quote:
Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row

Lower Day 1:
- Deadlift
- Front Squat Squat
- Goodmorning
- Barbell Shrugs

Upper Day 2:
- DB Bench
- Incline Bench
- Plate Raise
- Pull-Up w/ weight

Lower Day 2:
- Squats
- SLDL
- Reverse Hyper/or Dimel Deadlifts
- Dumbell Shrugs
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Old 08-03-2006, 12:22 PM   #25
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Pendlay Rows, Deadlifts, SLDL's = 3 out of 4 days.

Quote:
Upper Day 2:
- DB Bench
- Incline Bench
- Plate Raise
- Pull-Up w/ weight
If you STILL need more, you could dump the plate raises for another horizontal pull...Incline press works the delts fine. Something like:

Incline Barbell
Cable Rows?
DB Bench
Weighted Pullups
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Old 09-05-2006, 08:07 PM   #26
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Enjoying this routine.

Doing each rep range for 2 weeks. Up to the 3x8's now. For legs I've been doing 3x8 thoughout (and deads 3x6). After next week, I will do 3x4 on legs, but much heavier weight.

However, I think when I finish this, I'm gonna do my old 5x5 but with a 3x8 scheme so as to fit it in time-wise. DL's will be 3x5.

But who knows? I still have a few weeks to figure something out.
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Old 09-05-2006, 08:26 PM   #27
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Thanks for the update! I was wondering if you stuck with it or not.

I think you'll really enjoy the 6 x 4. If you wanted to go one further, 10 x 3 would be fucking fun!! That was one of my favorites. Doing heavy triples with a restricted amount of rest between sets gets you pumped up hard.
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