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For each of these lifts you will follow a 3 week periodization cycle.
Week 1 5 sets x 5 reps, using 80% of your week 3 weight.
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First cycle. For your first cycle, base your week 3 lifts on 80% of your 1RM (one rep max). For
example, if your bench press is 300 pounds, your first 3 week cycle would look like this:
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POPULAR WORKOUTS
Accessory sets. For each exercise except weighted sit ups, you will be performing ramped sets.
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Set 1 60% for 10 reps
Set 2 80% for 10 reps
Set 3 -100% for MAX reps
When you can perform more than 10 reps on set 3, add more weight the next time you
perform this exercise. Please understand that the listed percentages are merely guidelines.
There is no need to overly obsess about exact weight as long as they are in the proper ballpark.
Dips and pull ups can be more challenging, especially if you do not have access to a harness to
add weight. In this case, perform only 10 reps on the first 2 sets, and knock out as many as
possible on set 3 (up to 20 reps).
If dips or pull ups become too easy, it may be in your best interest to use dumbbell rows and
close grip bench press as substitutions.
POPULAR ARTICLES
>> 4 Ways To Get Freaking Huge
>> Fullbody Workouts Reference Guide
>> Determining Natural Bodybuilding Potential
>> High Volume Training
>> Wendler Westside Strongman Template
>> Understanding Workouts Reps And Sets
>> Interview With Chaos & Pain Jamie Lewis
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There are innumerable ways to structure a 4 day split, and approaches will vary wildly based on
goals. Therefore, I have only provided a bare bones structure. Once again, this approach is for
experienced intermediate lifters.
If you do not know how to structure accessory work based on your needs, then I do not
recommend using a 4 day approach. Those with an eye on bodybuilding may chose to use
bodypart splits. Those who favor powerlifting may integrate some Wendler or Westside ideas
and approaches.
Warmup Sets
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The following are recommend warmup approaches for the heavy lifts. Accessory work is ramped
and shouldnt require additional warmup sets. Always land on the side of caution when warming
up. If you feel you need an additional warmup set, please use one. Once again, this is only a
guideline.
5 x 5 Protocol
On 5 sets x 5 rep days, your warmup sets should look something like this:
Warmup Set 1 Bar x 10-15 reps
Warmup Set 2 50% of working weight x 5 reps
Warmup Set 3 75% of working weight x 3-5 reps
5 x 3 Protocol
On 5 sets x 3 rep days, your warmup sets should look something like this:
Warmup Set 1 Bar x 10-15 reps
Warmup Set 2 50% of working weight x 5 reps
Warmup Set 3 75% of working weight x 3 reps
5 x 1 Protocol
On 5 sets x 1 rep days, your warmup sets should look something like this:
Warmup Set 1 Bar x 10-15 reps
Warmup Set 2 40% of working weight x 5 reps
Warmup Set 3 60% of working weight x 3 reps
Warmup Set 4 80% of working weight x 1 reps
Workout Notes
Weighted Sit Ups. Hold a 10, 25 or 45 pound plate on your chest. Perform up to 25 reps per
set. While weighted sit ups are a very effective choice, you can really use any abdominal
exercise that allows progressive resistance such as rope cable crunches.
Calf Raises. These are performed standing while holding a barbell. You may choose to perform
calf raises with the balls of your feet upon a 5 or 10 pound plate, but this is not a requirement.
You may also use a standing or seated calf raise, or calf raises on a leg press machine.
Pull Ups. Make sure you are performing pull ups (palms facing away) and not chin ups. If you
cant perform any pull ups, substitute in dumbbell rows or seated cable rows, and perform 3 sets
of 10 reps.
Curls. Any barbell or dumbbell curling variation may be used.
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withey tig hty August 19, 2012 at 9:21 pm - Reply
not to be confused with Jim Wendlers 5/3/1 though. Here the percentages and rep schemes are off
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Jo el
Twitter: jg ar77
June 9, 2011 at 12:10 am - Reply
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