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Author Topic: Any flaws in my new 3DAW?  (Read 534 times)
Nicky
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« Reply #30 on: January 25, 2012, 03:49:22 AM »

Underhand rows are fine as long as you won't try to curl the bar Smiley
I'm uncomfortable with overhand rows but I guess it won't kill me to do them but would prefer underhand Smiley

So am I, stopped using overhand grip after I reached 60-70 and so far so good
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« Reply #31 on: January 25, 2012, 03:50:25 AM »

Underhand rows are fine as long as you won't try to curl the bar Smiley
I'm uncomfortable with overhand rows but I guess it won't kill me to do them but would prefer underhand Smiley

So am I, stopped using overhand grip after I reached 60-70 and so far so good
Alright Smiley.
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    « Reply #32 on: January 26, 2012, 03:08:23 AM »

    Maxing 3 times a week for squats isn't a bad idea, I did it in the past and it worked out great. (I hope you already considered de-loading/resting weeks at least once every 4-6 weeks)
    With that being said, maxing 3 times a week on the bench press ALONG squats?


    Not a good idea


    Did heavy squating 3 times a week aswell, untill I reached point where it got really heavy. Then my knee joints started hurting. Should have deloaded more i suppose and perhaps change rep schemes a bit. ^_^

    @Fabbe: You could do chest 3 times a week in my opinnion, just not as heavy as you are planning. If you wishes to bench 3x a week, you could add some changing variables such as: Decline bench, incline bench, DB bench or even chest dips. Use light/medium weights once or twice a week and go heavy once or twice.

    You could also switch the first exercise for each day to ensure that all muscles improve in quite equal manner.

    Day 1:
    Squats - work up to a max + back off sets
    Bench press - Medium rep scheme 3x8 with apropriate weights.
    Deadlift - 1x5
    Weighted dips 3x3-5

    Day 3:
    Bench work up to 2 max effort sets + back off sets
    Underhand BB rows 3x3-5
    Squats - Light/medium weights with rep scheme off: 3x8 or 3x12-15, or even 2x20.
    Core work* (?)

    Day 4:
    Deadlift 5x1 (Work in 83-90% of 1RM)
    Bench press - Light weights with rep scheme: 3x12-15 or 2x20.
    Squats - work up to a max + back off sets
    Weighted dips 3x3-5

    Eitherway that's just my 5 cents.
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    Current/Goal
    Squat: 180kg/200kg
    Deadlift: 180kg/200kg
    Bench press: 120kg/130kg
    BB rows: 110kg/125kg
    3x5rep BB curl: 45kg/47,5kg
    3x5rep french press: 55/60kg.
    5x5 rep RDL: 95kg/110kg
    1 rep Military press: 75kg/60kg*

    "Vision without action is a daydream. Action without vision is a nightmare
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