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Thread: current program

  1. #1
    Senior Member
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    current program

    I've only started to train properly(as far as diet is concerned) the last couple of months:

    How does my current program look:

    Upper 1

    1A Bench Press 3*3-5

    2A Chin Ups 3* Max Reps
    2B Weighted Pushups 3*8-10

    3A Face Pulls w/band 3*8-10
    3B DB Curls 3*8-10


    Lower
    1A Deadlift 3-5 RM
    2A Unilateral leg movement 3*8-10
    3A Posterior chain(Back Extension/Natural glute ham raise) 3*8-10


    Upper 2

    1A Incline DB Press 3*8-10
    1B Pullups 3* Max Reps

    2A Weighted Pushups 3*8-10
    2B Horizontal pull 3*8-10

    3A Curls 3*8-10
    3B Face Pulls/Band pullaparts 3*8-10


    My current numbers are:
    Squat 95kg
    Deadlift 115kg
    Bench 70kg
    Chinsups 11

    I've had to tweak things with injuries.
    I cannot dip or shoulder press due to a shoulder problem.
    I only started deadlifting again recently.I was using the front squat for my main lift but started getting knee trouble.I intend to deadlift now for 3 weeks and maintain my squat on the fourth week.

  2. #2
    Senior Member tom183's Avatar
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    How many days per week are you doing this? Does it go ABA or ABAB?

  3. #3
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    3 days per week

  4. #4
    Senior Member tom183's Avatar
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    So ABA one week then BAB the next?

  5. #5
    Rob Schilke | GFX Designer thecityalive's Avatar
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    You need another second day of legs IMO if you are going to go 3 days a week. ABA then the following week should look like BAB

    Squats, you need squats.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  6. #6
    Bodybuilding Mythbuster
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    Quote Originally Posted by thecityalive View Post
    You need another second day of legs IMO if you are going to go 3 days a week. ABA then the following week should look like BAB

    Squats, you need squats.
    He was doing squats but started experiencing knee trouble. No matter how good an exercise is...if it hurts you don't do it.

    That said, I think it looks too light on leg work overall.

  7. #7
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Ah, missed that part. My apologies.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  8. #8
    Senior Member
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    I've set this up similar to Defranco WS4SB-2 uppers and 1 lower a week.

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