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Check out stronglifts.com and/or startingstrength.com. Mark Rippetoe (the Starting Strength guy) is the more respected/known of the two, but there is something to be said about Mehdi's (the Stronglifts guy) utterly idiot-proof instructions. Forums like on bodybuilding.com do tend to gather useful info over the years.
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This is my first (and so far only) frustration with the site. :P I guess the solution is to worry less about overshooting the calorie goals on those days?
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Reverse hyperextension. It's probably on YouTube.