Day 1:
Squats 1x5 +5lb pr
Bench volume day 5x5/ 6x5 etc no pr here
BB Rows 5x5/6x5 strict form increase when all reps are performed perfect
Tricep accessory 3x8 +5lbs once I can do 12 reps
Day 2:
Front Squats starting at 135 3x3 increasing +5lbs a week(not meant to be taxing)
Deadlift 1x5 +10lb pr
OHP/Pushpress 3x5 +5lb pr if all reps done
bicep accessory 3x8 +5lbs once I can do 12reps
Day 3:
Squats 1x5 +5lb pr
Bench 3x5 +5lb pr once stall perhaps 1x5 +5lb pr
GM: 1x5 +5lb pr
Cleans 5x3 (if i can get my form right)
Off days will include high amounts of hip recovery, foam rolling and back extensions. Hoping to still add +10lbs a week to my squats and deads. Once I can not add +5lbs each session I will change Day 1 into a volume squat day, perhaps even do 5x5 with bands to work on my weak point(sticking about half way up). Basically this is SS/TM seems like it will meet my needs to progress. How does this sound? Obviously some people are going to bash the idea for trying to create my own program; however, I think this will help me progress better than just running SS because the weights are starting to get a too heavy for a pr every session, especially bench.
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Thread: Thoughts on this LP routine
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04-21-2012, 05:27 AM #1
Thoughts on this LP routine
trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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04-21-2012, 07:48 AM #2
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04-21-2012, 08:18 AM #3
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04-21-2012, 08:21 AM #4
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04-21-2012, 09:46 PM #5
- Join Date: May 2010
- Location: Niagara falls/niagara region, ontario, Canada
- Age: 37
- Posts: 1,058
- Rep Power: 1492
Day 1:
Squats volume day ( 3x5 or 4x5 or 4x4 etc etc... Whatever I think I need that week)
Bench volume day 5x5 ( using coan bench routine right now... pretty similiar( its 2 sets flat 2 sets CGBP and 2 sets incline
BB Rows 5x5/6x5 strict form increase when all reps are performed perfect
CALVES 3 sets
ABS 3 sets
BICURLS 2 sets
Day 2:
OHP 2x5
Chins for 3 sets
rear and lateral delt raises- 3 sets each
Front Squats starting at 135 3x3 increasing +5lbs a week(not meant to be taxing)
some abs and calves
Day 3:
Squats 1x5 +5lb pr
light bench ( ed coan bench)
Deadlift 1x5 for pr
Shrugs 2 sets
Calves and abs for a few sets
curls
3 sets of Tri Accesories (coan)
Off days I run and do stretching and some light recovery/ pre hab stuff
Usually I have cleans/powercleans replacing BB ROWS (on monday and again but lighter on friday as a warm up for dl's , with Heavy snatches on wednesday and light on saturday, I found this routine or something similiar to be consistent in bringing the numbers up... Some times I'll replace squats with gm's etc and Dl's with rack/ block pulls etc... Usually Deload every 8 weeks... http://www.joeskopec.com/edcoanbench.html heres ed coans bench program
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04-22-2012, 10:20 AM #6
rancid, what are your numbers at? your programming looks good, might switch to it after i stall on 2 squat prs a week
probably doing power snatches on day 3 lieu cleans really like snatchestrying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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04-23-2012, 07:05 PM #7
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