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Old 07-26-2011, 12:11 AM   #18
Ben Byram
Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155

I think you've summarised it well. Start with that and adjust as you feel necessary like you say. For maintenance I would shy away from 10 reps or more, i think that would be a bit high for strength maintenance. I'd stop a rep short of failure every time, any less and strength will slowly drop off I reckon. You may well be different, but I'd squat both sessions, deadlift one and bench / press both. If you're squatting both sessions i bet you could 531 one day and a couple of 5's the other, then you've covered the heavy with the 5s and got some reps with AMRAP. Assistance is clearly down to you.

I believe endurance first, strength second is more effective. Endurance base benefits strength and less so vice versa.

I hope it works for you.
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