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BigFrank · 11-24-2008, 03:57 PM

Heres the Program ive been following in a nutt shell.

Week #1 5RM 85%
Week #2 3RM 90%
Week #3 1RM 95%
Week #4 6RM 70%

Weeks #1-2 are done 3 sets at 5RM and 3RM Week #3 is done 5RM - 3RM - 1RM ( performed for reps )
Week #4 is a deload week but is totally optional.
After 4th week, add 5-10lbs to bench 10-20lbs on squat and deadlift.
Three days a week, Mon- Deadlift Weds-Bench Fri-squats
A 4th day is optional but would be light assistance work and stretching.

11-24-2008, 03:57 PM	#405
BigFrank 5 3 1 Join Date: Nov 2008 First Name: Frank Location: Gym or Sofa. Posts: 1,896 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Heres the Program ive been following in a nutt shell. Week #1 5RM 85% Week #2 3RM 90% Week #3 1RM 95% Week #4 6RM 70% Weeks #1-2 are done 3 sets at 5RM and 3RM Week #3 is done 5RM - 3RM - 1RM ( performed for reps ) Week #4 is a deload week but is totally optional. After 4th week, add 5-10lbs to bench 10-20lbs on squat and deadlift. Three days a week, Mon- Deadlift Weds-Bench Fri-squats A 4th day is optional but would be light assistance work and stretching.