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  1. #526
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    You setting a goal of 405 by the end of 2013?

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  2. #527
    Join Date
    Nov 2008
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    Sacramento, CA
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    Quote Originally Posted by Thumper 88 View Post
    You setting a goal of 405 by the end of 2013?
    that is probably a little unrealistic. To be honest, if I could get 385 by the end of next year Id be happy. I guess a lot of it depends on how much weight I can gain. I dont think 405 is unachievable, but that is a lot of weight to add in one year for a non-beginner.

    I just really want to bring up my squat and dead, they are so far behind my bench.

  3. #528
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    Blast the posterior and throw in some speed work.

  4. #529
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    Have you thought about switching routines?

  5. #530
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    Quote Originally Posted by FlakeyFool View Post
    Have you thought about switching routines?
    I was making some decent gains on my squat and dead until I injured my knee.

    Ill probably run 5/3/1 for a little longer since it is working out pretty well.

    After this routine though ill probably go back to westside style training

  6. #531
    Join Date
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    Hey BK, just curious since you know I'm considering starting the 5/3/1 what gains you think I could make in a year on that program?

    Just to approximate my current maxes:
    Bench: 205
    Military Press: 175
    Deadlift: 335
    Squat: 305

    Just curious what you'd think as someone using the program..obviously not holding you to any of the estimates. And how far have you come on the 5/3/1? In how long?

  7. #532
    Join Date
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    Quote Originally Posted by Cubs Win View Post
    Hey BK, just curious since you know I'm considering starting the 5/3/1 what gains you think I could make in a year on that program?

    Just to approximate my current maxes:
    Bench: 205
    Military Press: 175
    Deadlift: 335
    Squat: 305

    Just curious what you'd think as someone using the program..obviously not holding you to any of the estimates. And how far have you come on the 5/3/1? In how long?
    There is really no way to estimate. It really depends on your experience level and how consistent you are with your training, diet, rest, etc.

    I can assure you that you will def make gains if you dedicate yourself.

    Ive been doing this routine for about 6 months, added 25 lbs to my bench, ~30 lbs on my press (standing military press). Before I injured my knee, I got a few PRs on squats and deadlifts but I didnt get to max.

    This program will humble you. You may get frustrated at times since the weight progressions are very slow. But it is a great routine IMO because you learn about weight progressions and programming. Make sure you read the entire book and follow everything he says.

  8. #533
    Join Date
    Nov 2008
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    Press

    135 x 5
    150 x 5
    170 x 5

    Dips

    bw x 10
    +45 x 10 x 3

    Tate presses

    50s x 10
    60s x 10


    Came down with food poisoning yesterday. I was so nauseous that I couldnt eat or drink. Didnt really sleep. Just came in and did my minimum and left.

  9. #534
    Join Date
    Nov 2008
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    Deadlift

    295 x 5
    345 x 5
    395 x 3

    Pull ups shoulder width

    8, 6, 6, 4

    Lunges

    30s x 8 x 4

    Back Ext.

    12, 12, 10, 4

    External Rotations

    10 x 12 x 4


    Super weak today

  10. #535
    Join Date
    Nov 2008
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    Sacramento, CA
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    Bench

    225 x 5
    255 x 5
    290 x 3

    One arm DB row

    90 x 10
    100 x 10
    110 x 10, 8

    Push ups w/ monster mini band

    10, 12, 12, 12


    my 290 set wasnt to failure, but it was a lot harder than it should've been. I didnt have a spotter so I just played it safe.

  11. #536
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    Nov 2008
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    Sacramento, CA
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    Squat

    235 x 5
    275 x 5
    305 x 5

    GHR

    6-8 x 4

    External rotations

    10 x 12 x 4

    Abs

  12. #537
    Join Date
    Jun 2007
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    Longisland, Newyork
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    Quote Originally Posted by FlakeyFool View Post
    Blast the posterior and throw in some speed work.
    scuse my ignorance, when you say blast the posterior what exactly are you referring to? I need some help on my bench so i figured id ask you beats
    Limitations are for people that have them, and excuses are for people that need them.



  13. #538
    Join Date
    Jul 2008
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    Quote Originally Posted by BKdoubleStacker View Post
    I was making some decent gains on my squat and dead until I injured my knee.
    ^^^ I know this feeling

    Quote Originally Posted by BKdoubleStacker View Post
    There is really no way to estimate. It really depends on your experience level and how consistent you are with your training, diet, rest, etc.

    I can assure you that you will def make gains if you dedicate yourself.

    Ive been doing this routine for about 6 months, added 25 lbs to my bench, ~30 lbs on my press (standing military press). Before I injured my knee, I got a few PRs on squats and deadlifts but I didnt get to max.

    This program will humble you. You may get frustrated at times since the weight progressions are very slow. But it is a great routine IMO because you learn about weight progressions and programming. Make sure you read the entire book and follow everything he says.
    To add to this...I think the best part of the program for a beginner/intermediate is how you will stay at relatively low percentages of your true 1RM for a LONG time - while still increasing that number. I'm on my third phase and my lowest rep set so far is 4 reps on OHP when I was sick.

    I think too many beginners/intermediates (many will argue ANYONE) lift way too close to 100% 1RM too often. You see them work up to a 1RM on every workout and this is where injuries can happen and also it's just not optimal for progression.

    I like it a lot and will run it at least through june or so and see how progression is. As with any program bust *** and get results.

  14. #539
    Join Date
    Nov 2008
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    Sacramento, CA
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    Press

    135 x 3
    155 x 3
    180 x 3

    Dips

    +45 x 10
    +65 x 8 x 3

    Tate press

    50s x 12
    60s x 10
    70s x 8
    50s x 10

  15. #540
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    Jun 2009
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    Winnipeg, Manitoba
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    Quote Originally Posted by goldglove212 View Post
    scuse my ignorance, when you say blast the posterior what exactly are you referring to? I need some help on my bench so i figured id ask you beats
    im referring to his glutes and hammies. For your bench id suggest more tricep work. Heavy tris, heavy back and heavy delts. if you need help finding exercises or making a routine i can definitely help you out

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