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Bosshogg300
01-25-2011, 09:46 AM
I just finished my 9 week split and now I am looking for a new routine and am looking for one with a greater emphasis on increasing bench but still working on dead and squat I was looking at dave tates 6 week bench program does anyone know of any others that are good or any that you have tried and was affective

Dan Fanelli
01-26-2011, 11:56 AM
Its usually best to go with what you were doing but make small tweaks to it.

Otherwise, Westside or 5/3/1 for those goals..

gmen5681
01-26-2011, 12:27 PM
how about the juggernaut method, i have a pretty good excel spreadsheet for it. its a long cycle though. 4 months. starts with reps of 10s then 8s, 5,s and finally 3s. if you are interested check out the ebook over on elitefts. its called the juggernaut method by chad wesley smith. it is based off of 5/3/1 and perdiozation. in my opinion it has everything 5/3/1 was missing. if not that then just go with 5/3/1, unless you have training partners to do a full westside template. i found it very difficult to do westside alone.

if you want the spreadsheet just shoot me a PM with your email and i will send it ASAP.

Hobo Beard
01-26-2011, 12:54 PM
I just created a 3-day a week program for my buddy and myself.

I'll post it if you're interested.

ScottYard
01-27-2011, 08:02 AM
I have seen 531 done with the BBB extra work do alot of some guys in our gym.

Bosshogg300
01-27-2011, 11:45 AM
I've looked at the 5-3-1 but how's that one set up scottyard

gmen5681
01-27-2011, 11:55 AM
5/3/1 BBB is very simple (BBB stands for boring but big)

you do either your 5,3, or 1 week whatever you are on and then after that you do the same movement but take it down to i think it was 60-75% and do 5x10.

LuNa
01-27-2011, 02:55 PM
5/3/1 BBB is very simple (BBB stands for boring but big)

you do either your 5,3, or 1 week whatever you are on and then after that you do the same movement but take it down to i think it was 60-75% and do 5x10.

BBB is definitely one of my favourites for the lower body.

LanceGoyke
01-27-2011, 08:33 PM
That juggernaut method works with the basics of periodization for strength in that you build a base, then build on top of that. Your higher rep months are accumulation phases where you're building muscle and the capacity for more training, then the lower rep months are intensification where you start to ramp up the intensity and do work on heavier weights.

5/3/1 is definitely a good option, though.