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Re: twice a week

Posted By: John Prink (adsl-70-137-180-210.dsl.snfc21.sbcglobal.net)
Date: Friday, February 2, 2007, @ 10:31 p.m.

In Response To: twice a week (Max)

I did it while competing in three lift meets. I would do the following:

Monday - Squat and Bench
Assistance work - CGBP, Leg curls, calf raises, abs and some curls

Thursday - Deadlift and light bench
Assistance work - rows, shrugs, triceps extensions, abs and curls

The assistance work was done for 2-3 sets of 8-15 depending on the exercise.

The powerlifts were cycled....don't recall specifically what I did here, but it was along the lines of starting at like 65% and doing 3x10 after a warmup. Over a period of weeks, I'd add 5% a week and drop the reps down by one. Eventually I'd get to about 95% for 2x2 reps....

The only problem I had with the program is that is was rather long, but it worked well.

Messages In This Thread

• twice a week
  Max (d51537202.access.telenet.be) -- Wednesday, January 31, 2007, @ 11:42 a.m.
  • Re: twice a week
    Michael White (cache-mtc-aa05.proxy.aol.com) -- Wednesday, January 31, 2007, @ 4:17 p.m.
    • Re: twice a week
      magnus (d154-5-4-37.bchsia.telus.net) -- Friday, February 2, 2007, @ 12:33 p.m.
  • Re: twice a week
    John Prink (adsl-70-137-180-210.dsl.snfc21.sbcglobal.net) -- Friday, February 2, 2007, @ 10:31 p.m.