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  1. #1
    Registered User OryxOryx's Avatar
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    Rep Goal Intermediate Programs?

    Hello,

    I'll be moving into intermediate programming soon (next month or 2), which will also coincide with a long cut (35-40lbs). I also still need to continue to focus on my form, particularly in the squat.

    I really like the Rep Goal Progression style from TheViking Bare Bones program, but the U/L Split (the one I would want to do) seems like a bit much especially if I'll be cutting.

    I mean, for example, you are going for 87 combined reps of bench press, incline press, and overhead press on Upper Day 1, for example, compred to 39 reps of bench press, incline press on Upper Day 1 for Fierce 5 Intermediate U/L.

    So is there a Rep Goal Progression Intermediate Program that isn't quite as many reps as TheViking Bare Bones? Or do you think TheViking Bare Bones U/L split could make sense on a long cut?

    Thanks
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  2. #2
    Registered User nightanole's Avatar
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    As an intermediate that wishes to run rep goal, your best bet is "heavy day light day". So you could do a 4 day, with 2 days being 3x3(5min min rest) with a rep goal of 12, and 2 days of 3x10, with a rep goal of 36. Those would be the core lifts (squat, bench, row, deadlift, maybe even "the press"), and then roll your own accessories as imbalances show themselves and fade away.

    As an intermediate you are not going to be able to recover from the same intensity/volume as a beginner, since you can push yourself alot more.

    As an example, say you are an intermediate because you can now squat 3 plate for 3 reps. That means your 5x5 (or 3x5) working weight is 270-275lbs. You are not going to be able to do 270-275lbs for 3 sets of 5, 3 days a week any more, and progress well. Instead you do something like 3x15@190lbs, and another session 3-4 days later of 3x3 @300lbs. So weekly tonnage lifted on the 3x5 was 12,000lbs. Weekly tonnage on the intermediate program would be 8550lbs for volume day, and 2700 on heavy day, for a combined 11250lbs. Add a hair more weight to volume day and you are doing the same weekly volume as the novice program, but with an intermediate style.
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