Thanks a lot! The routine looks solid. I guess that Lyle McDonald’s program would do as well if I wanted to switch things up mid-cycle:

I like how his program makes me squat 2x a week.

Do you guys deadlift on cycle?

Just finished reading about the "Boring But Big 3-Month Challenge" on T-Nation - I love it. Really looks like something that would put hair on my chest.

Also inspired by your log I'm adding Agile 8 to my program

I squat 5 times a week and deadlift 2 times a week.

Right now still natural, but the program I picked, i chose it to suit my needs while on cycle as you grow faster and recover better.

SO I plan it hit all compound lifts hard and get stronger!!!

I really don't understand this squatting more than once a week business!
If you train your legs properly, then you should not be able to train them more than once a week because they will not have had time to recover.

So basically what I'm saying is "If you can train your legs more than once per week, then you're not training them properly"

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Strong lifts you squat 3 times a week. And I can only move so much weight with no spotter but I do lift as heavy as i can every time.

so I can squat 115lbs which maybe your warmup weight. Plus I love to squat!

my schedule is upper power/lower power/upper tension/lower tension/fullbody.

You might love to squat but that doesn't mean that it's doing you any good when you do it so often.
I've been training for over 20 years, I train legs once a week - sometimes only once in 10 or 12 days because I haven't fully recovered from the previous leg workout.

I also don't understand people who train another body part when training legs, If you are able to train another body part after training your legs then quite simply "you did not train your legs properly" because if you did then there is no way that you would be able to train something else on the same day!

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I used to squat 3x a week as a beginner on Starting Strength with no problem at all. No I squat 2x a week on Madcow's (+ once a week with light weight for recovery).
Both SS and Madcow's program are simple linear progression so squatting more than once a week definitely pays off if you are on low enough level that you can get away with it.

Once a week for me some times ones every 14 days pending on recovery. .normally walk like John Wayne for at least 5 days

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As a beginner its fine, normally you will train full body 3 times a week, until you get used to it.

Don't get me wrong, if you want to train legs 3 times a week thats your choice - I'm only giving my opinion;
But
How far do you want to progress as a bodybuilder?

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Ok, I noticed that you want to be a power lifter not a bodybuilder.

Basic Power Routine:


Leg curls: 3 sets of 8 reps very light weight-warm up

Mon:
Squat: 6sets -work up to your 3 rep max the first week then the following week work up to your 5 rep max. alternate between the two every week.

Leg press: 3 sets of 6 reps

Stiff legged deadlifts: work up to your 3 rep max the first week then the following week work up to your 5 rep max. alternate between the two every week.



Wed:
Bench press: 6 sets work up to your 3 rep max the first week then the following week work up to your 5 rep max. alternate between the two every week.

Incline Dumbell press: 3 sets of 6 reps

Dips: 3 sets of 6 reps



Fri:
Deadlift: 6sets -work up to your 3 rep max the first week then the following week work up to your 5 rep max. alternate between the two every week.

Rack lockouts: 3 sets of 6 reps-bar must be just below knees

Seated rows: 3 sets of 6 reps

Bent over rows: 3 sets of 6 reps

Bent over dumbell raises: 3 sets of 6 reps-very strict-focus on your rear delts-imagine sombody has placed there finger in the centre of your back and your trying to crush it with your back.

Shoulder shrugs: 3 sets of 6 reps



Sat:
Standing shoulder press:/6sets -work up to your 3 rep max the first week then the following week work up to your 5 rep max. alternate between the two every week.

Side lateral raises: 3 sets of 6 reps

Close grip bench press: 3 sets of 6 reps

Extensions: 3 sets of 6 reps

Standing barbell curl: 3 sets of 6 reps

Seated preacher curls: 3 sets of 6 reps

*after every workout alternate between abdominals and calves.


Abs - Hanging leg raises / Crunches 6 sets of 10 reps

Calves - Standing calf raises / Seated calf raises 6 sets of 10 reps

*It's a basic routine, give it a try for a few weeks, you can alter it to suit your self and goals. Make sure that your taking in enough protein and carbs or all the training in the world will not make you bigger and stronger, Also keep your water levels up.

But do notice - Squats only once per week

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