I'm looking for a program that will have me squatting at least twice a week and benching twice a week also. My lifts have stalled just using typical progressive overload performing the lift once a week. Something 4 days a week would be great, what I'd really like is a program where I can plugin my maxes and know how much weight for how many sets I'm suppose to perform every week.
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Results 1 to 10 of 10
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01-25-2016, 08:14 AM #1
need new program with higher frequency
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01-25-2016, 08:18 AM #2Registered User
- Join Date: Nov 2012
- Posts: 25
- Rep Power: 0
try candito's strength program or maybe even blaha's beginner program.
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01-25-2016, 08:18 AM #3Registered User
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,555
- Rep Power: 119069
You could do Texas Method and split it into 4 days. You could also look at the templates on strengththeory.com and put together a program (they have different bench, squat, and deadlift templates). There[s also Candito Six Week Program.
You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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01-25-2016, 07:11 PM #4Registered User
- Join Date: May 2015
- Location: Nebraska, United States
- Age: 27
- Posts: 284
- Rep Power: 150
Candito would be a good idea or a dup/block model. I'm currently using one I programmed for myself.
Training Videos: https://www.youtube.com/channel/UCxf78uRpNKvsg6Z-TP5AADw
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01-25-2016, 10:09 PM #5
Okay so I've read the whole candito strength training pdf and loved it, but I dont see any layout of the rep ranges or percentages or anything? Am I missing something here?
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01-26-2016, 07:14 AM #6Registered User
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
The Strength Athlete's 9 week intermediate program. I'm on week two and sh!t is killing me with the volume haha.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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01-26-2016, 10:12 AM #7Neon
- Join Date: Oct 2011
- Location: Toronto, ON, Canada
- Posts: 1,587
- Rep Power: 2774
You have to download the excel spreadsheet in order to see the actual program itself. It's all on his website.Originally Posted by atlas24
385/245/500
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01-26-2016, 10:54 AM #8Registered User
- Join Date: Jan 2012
- Age: 31
- Posts: 506
- Rep Power: 7751
Candito's 6 Week and the TSA Intermediate Program sound like they will fit your needs. Definitely check those out.
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01-26-2016, 01:08 PM #9
Alright, I downloaded the spreadsheet but when I change the 1 rms non of the weeks change. Am I suppose to figure out the percentages myself or is my excel just not working right?
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01-26-2016, 01:40 PM #10Registered User
- Join Date: Jul 2012
- Posts: 559
- Rep Power: 501
excel is probably acting up, i downloaded the spreadsheet right when this thread was posted and it works fine for meOriginally Posted by atlas24
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