gonnastart back deadlifting i had quit for about a year....a few yrs back i made great strength gains with madcows 5x5. went from a 5rep max of 295 to 5rep max of 380. anyways right now my 5rm is maybe 305. would u guys recommend goig back and doing something like madcows or something like the ed coan routine? or even something else? thanks!
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05-01-2013, 03:49 PM #1
lookingfor solid deadlift routine..
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05-01-2013, 04:53 PM #2
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05-01-2013, 05:08 PM #3
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05-01-2013, 06:44 PM #4
Day 1
Squat 5x3
Bent Over Row 5x3
Calf Raises 3x15
Weighted Pull Up 8-6-4/Lateral Pulldown 3x3 Superset
Stiff Leg Deadlift 5x3
Pec Dec Reverse Flye 5x3
Day 2
Bench Press 5x3
Weighted Sit Up 3x10
Cable Oblique Twist - 2x16/each side
Weighted Dips 5x3
Weighted Planks predetermined time x2 equivalent rest between sets
Incline Bench Press 5x3
One Arm Incline Push 5x3 each side
Cable Pushdown 5x3
Day 3
Deadlift max
Shoulder shrugs 3x5
Alternating Hammer curl 5x3 each hand
Preacher Curl 5x3
Calf Raises 3x15
Day 4
Rest
Day 5
squat max
Calf Raises 3x15
Weighted Sit Up 3x10
Cable Oblique Twist 2x16 each side
Gymnast V's 3x10
Side Planks predetermined time x2 each side no rest
Day 6
Bench Press max
Pec Dec Flye 5x3
Standing Shoulder Press 5x3
Shoulder Shrugs 3x5
Cable Power Pushdown 5x3
One Arm Incline Push 5x3 each side
Upright Row 5x3
Day 7
RestLast edited by SmartLifter; 05-01-2013 at 06:49 PM.
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05-01-2013, 08:18 PM #5
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05-01-2013, 08:21 PM #6
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