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Feb 6 2015 02:34pm
Quote (bensfriend1 @ Feb 5 2015 11:12pm)
light cardio before or after the workout? Also I feel like we dont ever do any lifts to work the inner chest. What are some inner chest exercises to do?


Flies flies and more flies
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Feb 6 2015 02:49pm
Why not just a standard push/pull/legs template?
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Feb 9 2015 06:59pm
I would switch up the days.
Working heavy cleans the day after shoulder day might not be so fortunate.

A suggestion:

Day 1 powerlift
Day 2 core
Day 3 chest and arms
Day 4 legs
Day 5 back and shoulders
Day 6 optional hiit

I think this hits each muscle groups more evenly spaced and allows for rest inbetween training days
Just my 5 cents, keep in mind Im a long way from being a pro!

This post was edited by Dragon_Reborn on Feb 9 2015 07:01pm
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Feb 9 2015 07:03pm
Quote (Dragon_Reborn @ Feb 9 2015 06:59pm)
I would switch up the days.
Working heavy cleans the day after shoulder day might not be so fortunate.

A suggestion:

Day 1 powerlift
Day 2 core
Day 3 chest and arms
Day 4 legs
Day 5 back and shoulders
Day 6 optional hiit

I think this hits each muscle groups more evenly spaced and allows for rest inbetween training days
Just my 5 cents, keep in mind Im a long way from being a pro!


We can definitely switch to this! What would you guys constitute as power lifts to do on that day? All i can think of is dead lifts and hang cleans right now
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Feb 9 2015 07:22pm
Quote (bensfriend1 @ 10 Feb 2015 03:03)
We can definitely switch to this! What would you guys constitute as power lifts to do on that day? All i can think of is dead lifts and hang cleans right now


Its hard to answer what lifts you should focus on without knowing your goals etc.
I am certainly not qualified to make/edit a good program.
If you are serious about getting a good program/routine tailored to your needs/goals, I highly recommend you ask raynor for advice in his thread:
http://forums.d2jsp.org/topic.php?t=21269614&f=60

If I were to do the above, I would include some of these exercises, possibly in rotation on "powerlift" day:
Squats (can be regular, front squats, box squats, use of straps)
Deadlift variations, conventional romanian, dl @ deficit or dl from pins
Good morning variations, wide stance, medium stance, seated
Clean (hang cleans, squat clean, power clean)
Clean and jerk (clean and push press are more olympic exercises, not powerlift)
Snatch
With focus on squat/dl OR gm (not dl and gm on same day)

At where my body is now, your routine wouldnt be effective for me, im pretty untrained atm.
I dont know what would work best for you.
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