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  #1   ^
Old Mon, Sep-04-06, 11:44
kbfunTH's Avatar
kbfunTH kbfunTH is offline
Senior Member
Posts: 1,240
 
Plan: UDS
Stats: 199/190/190 Male 69
BF:12%/11%/6%
Progress: 100%
Location: Pflugerville, TX
Default Freestyle 10x5 for mass AND strength

"Freestyle 10x5 for mass AND strength

Mon BP 10x5 (sets x reps)
Tues DL 10x5
Wed BP 10x5
Thu SQ 5-10x5
Fri BP 10x5
Sat DL 10x5

Start at 50%-60% of your max."
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  #2   ^
Old Tue, Sep-05-06, 16:26
LisaS LisaS is offline
Senior Member
Posts: 568
 
Plan: PPLP
Stats: 235/179/125 Female 5' 5"
BF:lots/less/<20%
Progress: 51%
Location: So Calif
Default

interesting - is this from the Westside folks? It's pretty powerlift centric.

why not mix in something for the back instead of 3 days of BP?
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  #3   ^
Old Tue, Sep-05-06, 16:50
kbfunTH's Avatar
kbfunTH kbfunTH is offline
Senior Member
Posts: 1,240
 
Plan: UDS
Stats: 199/190/190 Male 69
BF:12%/11%/6%
Progress: 100%
Location: Pflugerville, TX
Default

I don't know where it originated (I believe from Pavel), but it is similar to what you might see at Westside. It focuses on these three lifts since they are the primary powerlifting exercises. Supplemental exercises could be thrown in, but are usually incorporated at a different time. It does look a little light on back, but DL is probably the single best back exercise you can find. I usually always manage to get at least a few reps of pull-ups.
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  #4   ^
Old Tue, Sep-05-06, 17:47
LisaS LisaS is offline
Senior Member
Posts: 568
 
Plan: PPLP
Stats: 235/179/125 Female 5' 5"
BF:lots/less/<20%
Progress: 51%
Location: So Calif
Default

having 3 days of heavy BP seemed to unbalance the DL & SQ work to me. 3 days of upper body - OK - but all BP seemed unbalanced.

A day of pullups or better yet rows would seem a better mix. But then I have rotator cuff "issues" and have to make sure and not overdo heavy BP to the exclusion of pulling exercises.
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  #5   ^
Old Tue, Sep-05-06, 21:11
kbfunTH's Avatar
kbfunTH kbfunTH is offline
Senior Member
Posts: 1,240
 
Plan: UDS
Stats: 199/190/190 Male 69
BF:12%/11%/6%
Progress: 100%
Location: Pflugerville, TX
Default

I depends on how you do it. I've benched as much as 5x/week without a problem. I don't think it's imbalanced at all considering the work your legs get with the DL.
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  #6   ^
Old Mon, Sep-25-06, 07:59
msundi83 msundi83 is offline
Senior Member
Posts: 113
 
Plan: UD 2.0
Stats: 250/200/200 Male 5'11''
BF:
Progress: 100%
Default

looks like a hardgainer routine
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  #7   ^
Old Mon, Sep-25-06, 17:00
lilli's Avatar
lilli lilli is offline
Senior Member
Posts: 1,079
 
Plan: My own, post Atkins
Stats: 180/131/140 Female 5'5
BF:
Progress: 123%
Location: los angeles
Default

Yay! i like those types of workouts. Fast and effective. I'm definitely a "powerlift- centric" type of girl.
I've added an extra workout in addition to my regular lifting schedule (on my off days, at least once a week) that is similar-
the past couple weeks it's been box squats 9 (or10)x5, at 100 & 105 lbs. along with 20 (55 lb.) kettlebell swings in between sets. It sure beats a half an hour on the boring elliptical trainer for cardio, and doesn't beat me up so much that i can't lift heavy the next day. I was doing this with overhead squats in the past, but that's a little more intense cuz the grip starts to go, with all the kbell swings...That was also a great workout. My waist got tight REAL fast. Overhead squats are the best....
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  #8   ^
Old Mon, Sep-25-06, 17:15
lilli's Avatar
lilli lilli is offline
Senior Member
Posts: 1,079
 
Plan: My own, post Atkins
Stats: 180/131/140 Female 5'5
BF:
Progress: 123%
Location: los angeles
Default

Quote:
Originally Posted by LisaS
having 3 days of heavy BP seemed to unbalance the DL & SQ work to me. 3 days of upper body - OK - but all BP seemed unbalanced.


You can vary the bench press by where you hold the bar (close grip, wide grip, regular grip). I love the bench press, but of course have to stop doing the same thing every 2- 3 weeks, and lately i just don't want to stop benching, so i vary the grip, for at least a little change. My numbers are still going up, and until they stop, i'm keeping benching as my main exercise on upper body days.
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