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Steroidify

Final incarnation of my Push/Pull routine. Critique please.

El Freako

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Starting this next week. My main goal is progressive strength gains with hopefully some corresponding hypertrophy. I'll be loading a minimum 5kgs per week on the core heavy lifts. I'll run this for 6 weeks then cycle off for 2 weeks with some active recovery then restart the program again.

I'll be training Mon, Tue, Thu, Fri.

Push 1
Bench Press 10 x 2-4 85-90%
Front Squat 8 x 3-5 80-85%
Military Press 5 x 4-6
Incline DB Press 3 x 6-8
Seated Tri Extensions 3 x 10-12

Pull 1
Deadlift 10 x 2-4 85-90%
T-bar Row 8 x 3-5 80-85%
WG Pullups 5 x 6-8
Upright Row 3 x 12
Reverse Curl 3 x 10-12

Push 2
Squats 10 x 2-4 85-90%
Hammer Chest Press/CG Press 8 x 3-5 80-85%
BTN Press 5 x 8-10
Weighted Dips 3 x 8-10
Lateral Raises 3 x 10-12


Pull 2
Bent Row 10 x 2-4 85-90%
Good Mornings 8 x 3-5 80-85%
Weighted Pullups 5 x 6-8
Rear-Delt Row 3 x 10-12
Ez-bar Curl 3 x 6-8

I'll also be doing abs and calves Mon, Wed, Fri and maybe some forearm work on Fri.

Cardio will depend on what shift I'm doing at work. Low-med intensity if straight after a workout. Interval training when on my lunch breaks. On my rest day (Wed) I'll occasionally do HIIT.

Looking forward to your responses guys! :xyxthumbs:
 

tim290280

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Calves?

Good luck doing 90% on bench then 85% on squats. I'd personally use a lower percentage on the one day for leg/upper and then higher on the next.
 

El Freako

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Calves?

Good luck doing 90% on bench then 85% on squats. I'd personally use a lower percentage on the one day for leg/upper and then higher on the next.

Calves will be done Mon, Wed, Fri...

I may adjust the % depending how I feel after the first week. Advice noted though Tim.

Cheers guys.
:xyxthumbs:
 

Rocky

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Looks good - if hard - be interested to see your results from it. Looks a little upper body heavy though.
 

El Freako

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Looks a little upper body heavy though.

I'm really only interested in leg strength. As I've mentioned before, if my quads get bigger I'll have to buy new jeans. My legs look ok (once you get past the hair, pasty skin and deadlift rash), they just aren't huge.:ughnoes:
 

wrestling lyon

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looks like a solid set up freako
it looks like your energy may get zapped from it but it all depends on how you know your body will respond to it
 

samsam

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Looks rather excessive with the amount of sets, I'd say either decrease percental of max or sets. Sets would be my choice.

On a side note: Exciting to see someone focusing more on the basic moves than bodyparts, I've always felt I benefit from this.

Good luck dear Freak.
 

philosopher

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Looks not bad but its gonna be heavy. Good luck m8 I will follow your log to see your progression
 

El Freako

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I coped pretty well with the double the volume during Smolov so I'm hoping to back it up here. I expect I'll be fairly wrecked by the end of it though but hopefully the results will be good.
 
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