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Old 08-25-2013, 08:26 PM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
Join Date: Jan 2009
Location: Tallahassee, Florida
Posts: 1,085

Originally Posted by TPinyati View Post
Ok so here is some further information. I'm six foot four inches tall two hundred ninety five pounds. My short term goal is to lose one or two pounds a week and long term to lose seventy pounds. I'm eating about 2300 calories a day. I'm trying to cycle the intensity with the compound movements so on the lower intensity week bench will look like one set of eight, one set of six, one set of four, one set of two, and a single. The higher intensity week will be more like five, four, three, two, one. The big three compounds are set with strength parameters so the rest intervals are about 90 seconds and the other exercises are more hypertrophy parameters so more like a 45 seconds rest.
90 seconds seems quite short for strength training. I believe Dr. Wilson recommends this,

3-5 reps = 3-5 minutes
6-8 reps - 3 minutes
9-12 reps - 1-3 minutes
13-15 reps - 1 minute
15 -25 - 30 seconds to 1 minute
everything above is the same
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
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