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  1. Default Need a strength program (Bench - 150kg, Squat - 180kg, Deadlift 220kg) @ 81kg.

    #1 13-01-2012 12:27 PM
    LiE
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    Hi,

    I lift heavy quite often, but my program at the moment is more tailored towards putting some mass on. I'm quite happy with my weight as it is (81kg). I'd like to increase my lifts this year while maybe gaining a little muscle and dropping a little fat, but it's not that important and I guess will be down to diet.

    My current 1RM are Bench - 150kg, Squat - 180kg, Deadlift 220kg.

    What program would you recommend? I normally train 4 days a week mon/tues and thurs/fri.

    Thanks.
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    #2 13-01-2012 12:58 PM
    dope540
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    Wendler, dinosaur training
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    #3 13-01-2012 01:24 PM
    Mart001
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    Large bench and DL, look at my TM log and learn about that. Starr method, I think Odevans log is similar to the TM its also a pendlay starr program (as is TM) and uses a volume rest intensity ( i think)
    ...Have you had your DOSE?...
    Marts TM log...
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    #4 13-01-2012 04:27 PM
    Dolphinski
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    Wendler 531
    "When I see a program that says three sets of eight reps? That's the stupidest f**king thing ever. If it doesn't have a specific percentage based on a specific max, it's useless. That's the hallmark of someone who doesn't understand basic programming." - Jim Wendler
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    #5 13-01-2012 07:42 PM
    Odevans
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    Westside!

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    #6 13-01-2012 09:03 PM
    JC82
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    Wendler! Do it 3/5/1!
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    #7 13-01-2012 10:19 PM
    Was_once_fat_dave
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    531 or westside
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    #8 14-01-2012 08:41 AM
    LiE
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    Think I'll give 531 ago, looks good!
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    #9 14-01-2012 09:10 AM
    JC82
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    531 is awesome. If you like doing more singles, you can switch the weeks round to 351, which I've just done in the run up to a comp. There's also a link to a top notch spreadsheet somewhere on here that works out your training for the year....

    Buy jim's book though, I keep going back to it months in. It's only a few quid as an ebook and the man def deserves the money!
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    #10 14-01-2012 05:17 PM
    LiE
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    Bought Jim's book yesterday, went for a paperback version.
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