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Frankies for 12 weeks, next stage?

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El-Supremo
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2005/07/23 16:00:11 (permalink)

Frankies for 12 weeks, next stage?

I am on week 10 or Frankies 5x5 routine.

At week 12 he suggest a week off and then choosing from a list of alternate excercises.

This I will do.

The alternative to deadlifts is power cleans, I would rather concentrate on deads and building up a good sized lift.

However that would be 24 weeks dealifting 5x5 would I not hit a plateau? would I be better changing my deads to 6x3? to add some variety?

I have heard you should keep your deads and squats set and rep range the same though is that true?

Does not doing 5x5 on 1 or maybe 2 of the major excercises not make a mockery of following a 5x5 routine?

Should I just do power cleans? and how effective are they at increasing strength and size?
post edited by El-Supremo - 2005/07/23 23:30:00
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    scruffy
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    RE: Frankies for 12 weeks, next stage? 2005/07/23 22:32:00 (permalink)
    are you still gaining from the routine ?
    #2
    El-Supremo
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    RE: Frankies for 12 weeks, next stage? 2005/07/23 23:29:07 (permalink)
    Yes, but they are slowing down, I only increased my deadlift by 1 rep last week, same weight. I wouldnt mind changing some of the excercises about to freshen it up a bit.
    #3
    capa
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    RE: Frankies for 12 weeks, next stage? 2005/07/24 05:21:38 (permalink)
    Same. I got great results but they are slowing down. I actually too the week off, did the first 3 weeks on the 24 workout blitz on abcbodybuilding.com, thought I was lifting too light, took a week off, then, I went back to Frankies and I actually was alot stronger!

    Try that. The gains have also started again (strength mostly).
    #4
    El-Supremo
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    RE: Frankies for 12 weeks, next stage? 2005/07/24 14:51:20 (permalink)
    Was struggling on deads today big time.

    Last week i done 5x5- 130kg
    Today I done 4x132.5 - 5x132.5 - 5x132.5 - 3x132.5 - 5x132.5
    #5
    sootybaby
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    RE: Frankies for 12 weeks, next stage? 2005/07/25 11:22:44 (permalink)
    12 weeks is not long for this routine. You can swap around power cleans for deads but your deads will suffer as a result.

    You could just put in a dynamic power week by lessening the weight and increasing the speed of lift. This will give you a little break. Then carry on with another max lifting cycle. You can change the rep/set numbers and see how you respond to this.

    Even if you plateau with the weight lifted for a while you can still be building mass on the routine.

    I'm 34 weeks in and progress can be painfully slow, and sometime it can seem you are stalled (christonabike!, even backwards on more pathetic days). No worries. Just crack on.
    #6
    an1mal111
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    RE: Frankies for 12 weeks, next stage? 2005/07/25 13:49:00 (permalink)
    12 weeks is just the beginning. Keep at it, change the exercise selection or something, but keep at it.
    #7
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