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Thread: Your favorite split, or the split you made the greatest gains on.

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  1. #1
    House Lannister
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    Your favorite split, or the split you made the greatest gains on.

    Another thread just to get this section breathing a bit.

    Mine would have to be the Madcow variation of 5x5. Increased my squat 3-5rm by about 90 pounds for reps and I gained about 10 pounds of primarily lean mass in the process.

  2. #2
    Senior Member tom183's Avatar
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    The routine I have made the best gains on was:

    Day 1:

    Squat
    Dips
    Calf Raise

    Day 2:

    Bench Press
    BO Row
    Incline Dumbell Press

    Day 3:

    Chins
    OHP
    Deadlift


    Everything was 5x5 except calf raise and deadlift which were 3x5.

  3. #3
    Squat Heavy, Squat Often Cards's Avatar
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    bastardized version of westside. I've put 80 lbs on my squat in 3-4 months.
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  4. #4
    Moderator Off Road's Avatar
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    Monday:
    Squat
    Bench
    Row
    Calves

    Thursday:
    Deadlift
    OH Press
    Curls
    Situps
    _________
    ______
    ___

    Off Road Journal

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  5. #5
    Moderator joey54's Avatar
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    Did really well both times I did GVT, especially my sophmore year of collge. Both times did this over winter break where al I basically did was eat and lift. Put on decent size and got me ready to add strength in the spring.


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  6. #6
    House Lannister
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    Quote Originally Posted by joey54 View Post
    Did really well both times I did GVT, especially my sophmore year of collge. Both times did this over winter break where al I basically did was eat and lift. Put on decent size and got me ready to add strength in the spring.
    Really? I find that interesting. I've honestly never heard someone say that they saw great gains on GVT.

  7. #7
    Moderator joey54's Avatar
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    Quote Originally Posted by chevelle2291 View Post
    Really? I find that interesting. I've honestly never heard someone say that they saw great gains on GVT.
    Probably didn't eat enough and went too heavy with their weights.


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  8. #8
    Senior Member berfles's Avatar
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    Same one I've been doing since I got my rack in late 2007:

    Monday:
    Bench 5x5 or 5x3

    Tuesday:
    Deadlift 5x5 or 5x3 and weighted pull-ups 3x5

    Wednesday:
    Shoulder press 5x5

    Thursday:
    ATG Squat 5x5

    Friday:
    Whatever for arms


    I do accessory work or isolated stuff on certain days based on how I feel.
    Last edited by berfles; 01-02-2011 at 12:54 PM.
    22 - 5'10@236lbs!
    Bench - 325 (old)
    Squat - 455x2 (old)
    Deadlift - 500(old)

    Total: 1280lbs 100% raw




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  9. #9
    A gallon a day, everyday! ThomasG's Avatar
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    Westside. Took me a few month's to figure it out and learn my body but once I did the gains were amazing.
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  10. #10
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    5/3/1 by far for me.. although madcow 5x5 gave me great gains in 2007 when i was new to the iron game

  11. #11
    Wannabebig Member
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    I would say either WSB or 5/3/1
    Zak Prell
    ----------------------
    Wendler's 5/3/1: PR's
    Overhead Press - 125x8(158)
    Deadlift - 320x8(405)
    Bench Press - 200x11(273)
    Squat - 240x10(320)

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