This isn't exactly a straight powerlifting routine hence why the reps tend to be a little bit higher than the norm. It is good to train in different rep ranges also - if you get too comfortable in just one range you can miss out on better/faster Improvement sometimes.
If you wanted to stick to triples for the bench, I would use a 4x3, 1x3+ approach. This was one of the pre-meet approaches of Doug Young and would still be within the confines of this program.
I still think for most people though sticking with the 5+-4-3-2-1 approach for squats and deadlifts is the most ideal. Once you start training triples for multiple sets it can be pretty draining if you're doing it more than once a week without accounting for it.
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Thread: Beginner Powerbuilding Routine
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06-10-2016, 03:32 PM #121
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06-11-2016, 11:58 PM #122
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06-11-2016, 11:58 PM #123
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each set you will add 10 pounds (though some trainees can add 15-20 pounds depending on their squatting proficiency) and drop one repetition. So if you squatted 300x5, your next four sets would be 310x4, 320x3, 330x2, 340x1
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06-12-2016, 12:10 PM #124
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06-12-2016, 12:19 PM #125
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06-12-2016, 04:10 PM #126
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If you got 10 then you were lifting too light you should only have a rep or two in reserve above 5. A set of 9 after your 10 would equate to a further 2.5kg above your current max on that day.
4.3.2.1 reduces your % effort down as he weight gets heavier.New Year New Me - Lifting after serious illness
https://forum.bodybuilding.com/showthread.php?t=175332111&p=1542264891#post1542264891
FMH Crew - playing the iron game
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06-13-2016, 12:05 AM #127
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I was referring to an 8,7,6,5,4 scenario since I saw in a workout log someone did 8,4,3,2,1 and I was a bit confused. I thought part of the auto-regulation was that if you were able to do 8 reps at a given weight, then adding 5kg/10lbs and doing 4 reps would be way too easy, so you would do 7 reps next.
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06-13-2016, 04:36 AM #128
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06-13-2016, 05:53 AM #129
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06-15-2016, 06:05 AM #130
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1st week was good. I had no issues with any of the exercise selection. Will update you'all once I've got a few more weeks in the bag.
New Year New Me - Lifting after serious illness
https://forum.bodybuilding.com/showthread.php?t=175332111&p=1542264891#post1542264891
FMH Crew - playing the iron game
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06-15-2016, 10:29 AM #131
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07-17-2016, 02:51 PM #132
So this went sticky, might give it a try. I like that its just compound exercises and the challenging set for each exercise.
Do u think it would be better to add some rear delt work?
Just out of curiosity, I find the exercise order a bit strange. Shouldn't squat and deadlifts, the most tiring exercises, go first?Last edited by rpedrosb; 07-17-2016 at 03:05 PM.
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07-17-2016, 03:13 PM #133
With both rows and the lat pulldowns, I think you'll find they're pretty well covered as they're working in all three.
Since they are the most tiring, that's why I personally try to structure them as close to the end as I can. On Workout A, once you finish squats you just need to crank out a few set of chin-ups and you're done. For Workout B, it's second because doing heavy lat pulldowns and/or one-arm rows before deadlifts would take away from them.
If you go for it, let me know, I'll be glad to follow along and help in any way I can.
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07-18-2016, 07:34 AM #134
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07-18-2016, 04:46 PM #135
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07-24-2016, 10:18 AM #136
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07-24-2016, 11:30 AM #137
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07-24-2016, 12:20 PM #138
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07-24-2016, 08:19 PM #139
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07-25-2016, 06:52 AM #140
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07-25-2016, 06:55 AM #141
Earlier in the thread I posted a video where by putting a barbell in a corner and loading up the other end you can actually use that end for one arm rows.
Pull-ups are a good replacement for lat pull-downs you just need to be focused on volume for them. Set a repetitions goal (e.g. 10 reps) and aim to do it in as few sets as possible. Once you can get your target reps in two sets, add 5 more to your rep goal the next time.
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07-25-2016, 04:33 PM #142
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07-25-2016, 08:55 PM #143
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07-25-2016, 09:26 PM #144
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07-26-2016, 01:06 PM #145
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07-27-2016, 11:48 AM #146
This is seriously interesting and I'm quite tempted to switch over to it. Only thing is due to me being fat, I really can't do very many chin-ups. Would doing amrap chin-ups and then negatives suffice?
Tactical Barbell Crew
TB Workout Journal: https://forum.bodybuilding.com/showthread.php?t=174169521
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07-28-2016, 07:36 AM #147
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07-28-2016, 07:37 AM #148
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07-28-2016, 12:01 PM #149
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Awesome write up, thanks for devoting so much time into it and also in answering everyone's questions. I'm gonna give this a go, but I'm not sure if I'm understanding correctly. So for squat/DL you crank out AMRAP with a given weight and then increase by 5 for every extra you do and then you go for 4 reps, then 3, then so on. So after the 4x1 set do you add the same amount you added after the AMRAP or just add 5-10 lbs. Also, what weight would you say I should start with just so the workout flows well throughout the weeks (I have decent experience and I know what weight I'm capable of lifting for the most part)?
Lastly, how do we progress in weight with the other lifts such as bench press? Say I hit 8 reps in the final set, do I again increase by 5 x # of extra reps for the next time I perform that workout?
Thanks!
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07-28-2016, 02:11 PM #150
Would you think that the volume is maybe too low?
I'm reading the "The Muscle and Strength Pyramid" from Eric Helms and he recommends 40-70 reps/muscle group/session for a total of 80-210 reps/muscle group/week, considering overlap of exercises and intense warm up sets.
If we consider that squat and DL both overlap quads and hamstrings, we get a 45-50 reps/week, back exercises give aproximately 120-140 reps/week, but chest/shoulder press only result in 72 reps/week.
I really want to try this out once I recover from my knee injury (I hope before end of August). Anyway, any thoughts about this?
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