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Old 01-14-2009, 11:34 PM   #9
Gavin Harrison
Senior Member
Join Date: Feb 2008
Posts: 263

Why not some original Bill Starr 5x5? It's simple, fairly short, and should work fine for anyone in the ~intermediate range of strength...

Heavy, Light, Medium.

5x5 Clean
5x5 Bench
5x5 Back Squat

Heavy Day: ramp up weight to a top set of 5, making 5-10 pound jumps each set
(ie. 90, 95, 100, 105, 110), each week add 5 lbs.
Light Day: Ramp up the first 2 sets, then three sets across.. same weights as your heavy day (90, 95, 100, 100, 100).
Medium Day: Ramp up 3 sets, then two across.

Specificity + Frequency = win?
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