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qwewsxqaz

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Help with new routine - Wednesday, December 07, 2005 7:46 PM
Alright i just maxed out and i benched 195, squated 225, and deadlifted 285. I now want to go all out for strenght, i dont care one bit about size, but im not too sure what kind of routine i should be doing. I just wanna up my main lifts so any suggestions would help thanks. Oh by the way i was currently doing the 5x5 on squat, deadlift and bench. So i want something new.
ironraider52

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RE: Help with new routine - Thursday, December 08, 2005 7:45 AM

Alright i just maxed out and i benched 195, squated 225, and deadlifted 285. I now want to go all out for strenght, i dont care one bit about size, but im not too sure what kind of routine i should be doing. I just wanna up my main lifts so any suggestions would help thanks. Oh by the way i was currently doing the 5x5 on squat, deadlift and bench. So i want something new.

 
How many days would u like to lift a week.
qwewsxqaz

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RE: Help with new routine - Thursday, December 08, 2005 6:47 PM
Ok i started the 5x5 in july and went up 30 pounds on my bench cause thats all i did then. I started in july and ended halfway through august. I quit(big mistake)after i maxed out which was 185. I started again a the start of october and my max was 175. I did the 5x5 again and got it back up to 195. Now i want something new for pure strength to help my maxs. Im now doing squats and deadlifting as well as other complimentary exercises.
 
I can workout monday through friday as long as i want. 
ironraider52

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RE: Help with new routine - Friday, December 09, 2005 5:13 AM
Check out my routine....http://www.discussbodybuilding.com/My_powerlifting_journal/m_90349/tm.htm
and If u like ill explain how to do it...
qwewsxqaz

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RE: Help with new routine - Sunday, December 11, 2005 2:37 PM
Man that workout you do looks sweet! You seem to be exactly what i wanna be. All i want is that pure strength like yourself. If you could give me an indepth explaination on that workout itd be great. I just wanna know like how often you up your weight and all that. And if you could give me some tips on squatting itd be greatly appreciated(squats are very lacking). Oh by the way. Here are my one rep maxs. Bench-195  Squat-225  Deadlift-(just did this on friday) 305. Thanks.
 
And why is it that my deadlift is so much bigger than my squat?
ironraider52

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RE: Help with new routine - Sunday, December 11, 2005 5:24 PM

And why is it that my deadlift is so much bigger than my squat?

 
Its normal. MIne used to be a lot bigger.
 

I just wanna know like how often you up your weight and all that.

 
What u do is this: say u start out at 135-165 for bench. U get all ur reps and sets for both weights. At that ime no matter how easy u only bump the 6's (what i call lowers) so u would do 140-165. Then say the next workout u get all these so u woud bump the 3's (or uppers). then u would be doing 140-170. Keep doing this for ur bench i would say with a max of 195 u should do 115-145 (dont be shy about doing 35's ull get ur weight up fast). For squat u up the weights the same way and u do a max just like bench after each workout. U should do with a max of 225 155-185. Then u should for deadlift with a 305 max do 225-255.
 
For each excercise u should do a 2x15 warm-up. 
 

 And if you could give me some tips on squatting itd be greatly appreciated(squats are very lacking).  

 
What do u need tokno? Give me an idea and I can tell u.
qwewsxqaz

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RE: Help with new routine - Monday, December 12, 2005 3:34 PM
Alright well that workout sounds real sweet. But im sure i could use more on the bench press cause its my favorite and i can push myself real hard with it.
 
Now i got some questions. First off my squats. I have a real hard time getting to paralelle when squatting. I use a shoulder wisth and a half wide stance, but just cant get paralelle without felling like im falling forward. And also, where should i rest the bar. On my teps or behind shoulders?
qwewsxqaz

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RE: Help with new routine - Monday, December 12, 2005 3:43 PM
Sorry man i forgot to thank you for all this. And by the way, Im 15 and weigh about 160, think those are good lifts my age and weight? thanks
ironraider52

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RE: Help with new routine - Monday, December 12, 2005 4:56 PM
Those lifts r actually pretty good...like u said ur squat could be better but this will help. To solve the parrallel problem I would try and stick my butt out further. That mike work. Or if i were u i would try and spread my feet out wider. Just toy with ur stance to find out how it goes. Eventually u should get it. I had a problem where I couldnt get parrallel with out lifting my heels ups o I stuck my butt out and whalaaa i have excellent squat form. If I were u I would stick the bar on my traps....but if ur traps r small and u have bigger shoulders on the back I would rest it on that.....but i do traps.
 
 
p.s. r u training for fotball...powerlifting...whatever?
qwewsxqaz

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RE: Help with new routine - Monday, December 12, 2005 7:23 PM
Thanks for the squat tips. I am training mostly for football i guess but i just mainly love to lift. Its almost like an addiction. I just want to get my numbers higher. I dont train for powerlifting meets though but i love the powerlifting training style. And i have another question about squats. I find im always leaned too far over and almost fall forward sometimes. Any thoughts on that?
 
And by the way whats a good supplement youd suggest for getting my max lifts higher?
qwewsxqaz

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RE: Help with new routine - Monday, December 12, 2005 7:25 PM
Sorry one more question about routine. Could oyu list your other execises that you perform other than the compound lifts. And how long do you rest between sets?
 
ironraider52

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RE: Help with new routine - Tuesday, December 13, 2005 7:24 AM

I find im always leaned too far over and almost fall forward sometimes. Any thoughts on that?

 
If i were u to fix that i would try putting my butt out more. This may lean u back more then forward. Try keeping ur head up, chest big, and keep ur knees from buckling in.
 

And how long do you rest between sets?

 
I usually rest about 1 and a half to 3 minutes. Sometimes more if im really tired.
 

Could you list your other execises that you perform other than the compound lifts

 
ON squat days i do leg ext. and leg curls, then on bench day i incline and do front raises (or side raises or both), and on dl day i do up rows and glute/ham nad sitting bi curls. Some other things u could do is.
 
squat supps:
front squat, sissy squats, pause squats, speed squats
 
bench supps:
close grip bench, wide grip bench, speed bench, decline bench, flies, incline flies, dumbell bench, incline dumbell bench
 
DL supps:
Lat pull downs, close grip underhand latt pull downs, bent over rows (wide grip, close grip, underhand grip)
 
These r jutt hings i've used over the years.
 

And by the way whats a good supplement youd suggest for getting my max lifts higher?

 
I'd definetly go with some Ce2. I found it works really good. No2 is good if u stack it with it. I also took cell tech and nitro tech stack. Thats real good. Some other things ive tried is T-Bomb 2, Veraloid. There all real good. Im on Ce2 right now.
 
qwewsxqaz

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RE: Help with new routine - Tuesday, December 13, 2005 7:39 PM
I did the workout today for chest and i did it with 125 for 4x6 and 155 for 4x3 and got it real easy. Im just wondering since its a powerlifting routine, should try and max out at the end of it or what? And if i do should it be with my current max of 195? Or should i do it with like 185 cause id be tired.
 
I also did incline bench and did 3 sets of six reps at 115 (is this good?) and then did dumbell flys with 30 lbs for 2 sets of eight reps what do you think? I always finish with some abs after that.
 
What do you think if i alternate bench press with floor press every other week?
ironraider52

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RE: Help with new routine - Wednesday, December 14, 2005 6:52 AM
u did the workout wrong...for both flat and incline bench u do 3x6 and 3x3. For squat and DL u do 4x6 and 4x3. If Iwere u id max out at a weight u've never done. FOr u do 200. Well if i were u id up the weight to 135 and 165 if u think u can get it then max out at 200. Thad be good.
qwewsxqaz

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RE: Help with new routine - Wednesday, December 14, 2005 1:34 PM
Oh alright thanks man, I guess i just added in an extra 2 sets but thanks for the help. Talk to you later.
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