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Mass Fall/Winter Program



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  #41  
Old 12-07-2006, 05:43 PM
BigMal BigMal is offline
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Originally Posted by Sentinel View Post
sweet..what program are u on again??? im confused..i thought u were on Bill Starr's DF program...am i correct??
A variation of 5x5 animal mass version
http://www.bodybuilding.net/training...t-5x5-854.html

I need to put together the plan for the next 5-6 week loading phase. I'm leaning towards sticking with a similar plan as in the 1st post here, except adding the squat back on the 2nd day because I have a rack now. See any where for improvement? I'm always open to suggestions.
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  #42  
Old 12-07-2006, 05:45 PM
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_Wolf_ _Wolf_ is offline
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umm...not sure i am one to talk about suggestions....what i would like to know is: have u hit any new PRs? how long have u run this program and what is ur increase in total poundage over the big three right now???
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  #43  
Old 12-07-2006, 06:00 PM
BigMal BigMal is offline
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Quote:
Originally Posted by Sentinel View Post
umm...not sure i am one to talk about suggestions....what i would like to know is: have u hit any new PRs? how long have u run this program and what is ur increase in total poundage over the big three right now???
Let's see.......
Run for almost 3 months now.
Yup a few PRs (squat, bench, & rows), but for the rows, I am new too, so am playing it safe & squats haven't gone A2G ever, nor have I done them since high school 10+yrs ago. I was a quad/ham extension only pussy.

A2G (Start=135lb, Current=160lb)
Bench (Start=210lb, Current=225lb)
Rows (Start=95lb, Current=120lb)

all 5x5 at the same weight.

Pretty good so far to me.
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  #44  
Old 12-07-2006, 06:12 PM
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its AWESOME progress!!! keep it up bro...u post on any other forums???
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  #45  
Old 12-07-2006, 06:22 PM
BigMal BigMal is offline
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Quote:
Originally Posted by Sentinel View Post
its AWESOME progress!!! keep it up bro...u post on any other forums???
Yup.

Good luck on your finals.
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  #46  
Old 12-07-2006, 06:39 PM
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thanks...which other forums do u post on??? pm me if u dont wanna tell me right away
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  #47  
Old 12-09-2006, 06:44 PM
BigMal BigMal is offline
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5-wk loading phase.

Specific goals for this phase:
  • Don't slack on cardio.
  • Keep improving diet.
  • Keeping increasing weight.

Quote:
Sunday:
Olympic Squats 5x5 (same weight)
Flat Bench 5x5 (same weight)
Bentover Rows 5x5 (same weight)
Accessory:
Dips 3x10 (bodyweight)
Swissball Crunch 3x15

Monday: Basketball

Tuesday:
Standing Military Press 5x5 (same weight)
Olympic Squats 5x5 (reduced 15-20% from Monday)
Deadlifts 5x5 (same weight)
Pull ups 5x5 (bodyweight)
Accessory:
Alternating DB curls 3x8
Standing DB Calf Raises 3x8

Wednesday: Off

Thursday:
Olympic Squats 5x5 (same weight)
Incline Bench 5x5 (same weight)
Bentover Rows 5x5 (same weight)
Accessory:
Bodyweight Triceps extensions 3x10
DB Oblique Side Lifts 3x10,
BB Shrugs 3x8

Friday: Off

Sat: Low Intensity Cardio
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  #48  
Old 12-10-2006, 09:02 AM
BigMal BigMal is offline
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Sunday's results:
A2G 5x5 @160
Flat Bench 5x5 @220
Bent Over Row 5x5 @120
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x15 @bodyweight

Thoughts:
Almost didn't get the last 2 reps on last set of bench. Without a spot, it was scary to say the least.
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  #49  
Old 12-12-2006, 06:54 PM
BigMal BigMal is offline
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Tuesday's results:
Standing Military Press 3x5 @130
A2G (-20%) 5x5 @125
Dead Lift 5x5 @160
Pull ups 5x5 @ bodyweight
Alternating DB curls 3x8 @35
Standing DB Calf Raises 3x8 @45

Thoughts:
Blasted!
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  #50  
Old 12-14-2006, 05:30 PM
BigMal BigMal is offline
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Thursday results:
A2G 5x5 @160
Incline Bench 5x5 @185
Bentover Rows 5x5 120
BB Shrugs 3x8 @ 170
DB Oblique Side Lifts 3x10 @ 50
Bodyweight Triceps extensions 3x10 @ (bodyweight)

Thoughts:
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