Jan 032010
 

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For those of you that have been following the program for the last 2 months, things should be getting pretty heavy by now. This is a crucial time. A novice lifter can expect to make linear strength gains from workout to workout for 3-9 months, but only with appropriate recovery and calorie intake. If you are stalling out at this point, you are probably not eating enough and/or not getting enough rest. Remember, the goal is to add weight to the bar for as long as you can. That bar on your back is getting heavy, so drink your milk and come to the gym ready to fight.

Back Squat 3×5 (add 5 pounds)*

Press (add 1-3 pounds)*

3 Sets of max rep chest to bar pull-ups (add weight if getting 10+ reps)

*If you have stalled at the same weight more than 2 workout in a row, then reduce your workset load by 10% and continue progress from there.

 Posted by at 6:15 pm

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