Thread: New Workout
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Old 02-21-2008, 08:45 AM
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Quote:
Originally Posted by Kane View Post
Thanks for posting Anuj. An upper/lower style has crossed my mind but I haven't come up with any sort of template for one yet. The Keethnab Hybrid you posted looks really good. I'm going to read it over a few times and see what I come up with. As of right now its the most appealing routine.
hey there, kane

here's something i came off the top of my head..

so, lets say i have to choose primary exercises, since i am training more strongman style, here's what i would do:

ME Press Variant: Standing Military Press
SQ/DL Variant (a): Power Cleans
RE Press Variant (a): Close Grip Bench Press
SQ/DL Variant (b): Olympic Squats
RE Press Variant (b): Seated Dumbbell Shoulder Unilateral Press
ME DL Variant: Deadlifts

so, here is how my program would look:

Monday - ME upper body/press
Standing Military Press-------3 x 1 – 3, 1 set each @ 90% / 100% / 95% of 3, 2, or 1 RM
Power Cleans-- 5x5 (ramped)
Close Grip Bench Press--- 5x5 (sets across, adjust weights down 5-10% from template)
Pendlay rows----------5x5 (ramped)

Wednesday - RE day
Olympic Squats----- 4x10
Seated Dumbbell Unilateral Shoulder Press -- 4x10
Chinups----------------- 4x10
Yates rows------------- 4x10

Friday - ME lower body
Deadlifts----------3 x 1 - 3 > @ 90% / 100% / 95% of 1, 2, or 3 RM
Power Cleans---5x5 (sets across, adjust weights downward 5-10%)
Close Grip Bench Press--- -5x5 (ramped)
Pendlay rows------------5x5 (sets across)

----x----

just some random ideas
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