I meant to tag this to you. I like the stuff you post about programs. I value your opinions. Please post your response. It is never to late and know telling who you may help.I came too late to the discussion
MESO-Rx
Anabolic Steroids
Squat bench deadlift 3x a week
- Thread starter biglumber69
- Start date
Been there done that as well
I meant it more as like I'm late and there were already some awesome responses by MP and InsertnameHere lol.
How many days a week are you looking to train? Any injuries besides the back/spine? What kind of equipment access do you have, that is, do you have access to specialty bars, bands, etc or just your average barbell and plates? How's your proficiency in the lifts, form still good or needs work?
I have been lifting 4 days a week. I think the most I could do right now is 5 days a week. The only injury I have is my back. I can only lift in my garage right now because I am still not cleared to work. I want to work but they want me to sign up for ssd. I have just the basics to lift with. I have a power rack with barbell and bench(flat,incline, decline). I have lat pulldown machine and fly machine, and leg ext machine alzoy hyper bench. 600lbs of free weights,plus dumbbells 5- 95lbs. I think my form is the best it has ever been. I take my time because I don't want to mess my back up
I'm still a novice, but that's pretty much the premise of my routine.. with some shoulder work added in.
That's plenty of equipment. I'd actually cut back to 3days a lifting maybe just to ease back into a serious programming cycle on your back. Have you heard of DUP or Rippetoe's Texas Method?
Have head of rippetoes but have not heard of DUP. I will look in to DUP.
Just wanted to say thanks for everyone's help. I am planning on starting a new program in August. I have alot to think about and which one to choose. There is alot of good advice here. Thanks again
insertnamehere
New Member
insertnamehere
New Member
Havnt used the acronym since
For gods sake, use the acronym! haha Its too long to type all the time. You could even say that guy or pal or bub, I don't care haha
Secret of Steel
New Member
Another option could be substituting in a different but related lift on the light/medium days. So instead of a medium or light bench, some kind of overhead press. Instead of light/medium deads, a clean or row with moderate weight. Instead of light/med squats, front squats.
Also, if it were me and the heavy/light/med scheme would be same each week, I might want to have heavy bench and heavy squat together on a Mon, and heavy deads on a Fri. Or vice versa. But one heavy lift each day sounds just as right.
Also, if it were me and the heavy/light/med scheme would be same each week, I might want to have heavy bench and heavy squat together on a Mon, and heavy deads on a Fri. Or vice versa. But one heavy lift each day sounds just as right.
Secret of Steel
New Member
Are you familiar with Bill Star's The Strongest Shall Survive? Your routine is it, except deads instead of cleans, and no sets of 5 for everything.
That's one heck of a book and one heck of a coach
No I have not heard. But thanks for the information. I will read up on him
I would second that. One of the first strength training books I read.
A major blow to the strength world to lose him this year.
One of the most iconic, successful, and greatest men in the iron game. He will be missed.
I'd like to consign on DUP
Did a PPL routine with DUP from about February to the end of April. Put 50lbs on my dead lift 25 on BP and 35 on squat. This was off cycle also. I will be doing a log shortly untilizing DUP and tren with a possibility of some halo. And tren suspension/test suspension. Should be fun.
Did a PPL routine with DUP from about February to the end of April. Put 50lbs on my dead lift 25 on BP and 35 on squat. This was off cycle also. I will be doing a log shortly untilizing DUP and tren with a possibility of some halo. And tren suspension/test suspension. Should be fun.
How'd you cycle the lifts through each microcycle? What percentages and volume did you work with?
A good DUP program with tren would be amazing. A good DUP program with tren AND halo is asking to kill someone with a chokehold while setting a world record lol
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