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Bodybuilding Program for Feb 1, 2016

SDA Power Cleans

The overriding characteristic of this cycle of the Bodybuilding program is “freedom.” It is important to make sure each area of the body is targeted properly – but within the parameters established there are many options of personalization that you can apply to the program.

For example, as you peruse the structure of the program, you will see that I list a movement pattern, but I don’t specify the precise nature of the movement. I say “pull-ups” and you can choose rings or bar, as well as wide-grip, or chin-ups (with a supinated grip) or chest-to-bar, or whatever other variety of pull-up you prefer.

Along the same line, I say Bench Press, and you can choose Incline or flat. I say DB bench, and you have the same option. I say Rowing movement, and you can choose chest-supported with DB or BB, or bent-over row with DB or BB, or even the 1-arm variety performed with knee on bench or as a “Kroc Row” holding an object with your off-hand for support.

The only thing I advise, is to stay consistent with your movement choices throughout the cycle, so that you can properly gauge progress.

The Rep Scheme for each movement on Monday and Wednesday will be 12-9-6-3 or 12-9-6-6. This option is relevant for more advanced athletes to lift a bit heavier with the 3-rep set, while the more novice athletes may want to keep the weights slightly lighter by performing 2 sets of 6 instead.

For all movements, follow these guidelines:

  • Set of 12 – Light weight, approx 55-60% of 1 RM
  • Set of 9 – Add weight to about 65-70% of 1 RM
  • Set of 6 – Add weight to about 75-80% of 1 RM (novice athletes complete
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Bodybuilding Workout Log

Wed June 29, 2016

Movement Tutorials

Renegade Row

Pull Ups

Chest-supported DB and BB Rows

Bent-Over Barbell Row

Kroc Row

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SDA Power Cleans

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