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Old 04-06-2007, 01:19 PM   #1
Bleu Bettencourt
 
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Default Strength Program

Ok,

So, I've recently realized I'm too weak. I have been caught up in what sort of "program" to follow when I can't squat double bodyweight.

I need some help. I will probably be able to strength train 3-4 days/week. Besides the "Big 21", what else can I do that is simple, easy effective to get stronger. I work 40-50 hrs. wk. and have other (necessary) obligations that allow me to get on most nights between 7.5 to 9 hours of sleep. The diet thing is no problem: meats, veggies, etc...

Here are my rought stats:

Height: 6'1"
Weight: 180
BF: 9-11% (too much look good, not enough strength)

Back Squat: 200 with ok form (can't keep back straight)
Deadlift: 315
Bench: Maybe bodyweight on a good day
O/H Press: 160

Help please.
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