Fuglydude
Master Don Juan
I've been planning a new program, as I've been doing the same stuff for a while now. The new program will retain aspects of my old program, but incorporate many new exercises, rep schemes and a whole new training day. Your feedback is appreciated.
Currently sitting at 5'8" - 180. Bf% (10-12). Would love to have a 500 lb deadlift and 400 lb squat.
Aims of program:
- Increase squat/deads/push strength.
- Maintain reasonable body composition. I know this will be accomplished by proper nutrition/sleep/rest.
* Aim is to to train 7x w/ weights per 2 weeks. My schedule isn't stable and can change w/ short notice so I need to be flexible w/ my program. I know my body well enough, and I've been training long enough to know when my body isn't ready to train again.
* In 2 weeks:
- 2 push/pull days.
- 2 core days (focusing on lower back/abs/obliques)
- 2 squat days.
- 1 Max effort deadlift day.
I'll only give the core movements on each day. I'll do accessory work as well.
On first inspection the routine looks to be quite tiring to the posterior chain. However, if I get adequate rest between sessions and "fill in" w/ the push pull day, I'm confident that I can make gains and really strength my posterior chain. I think I will have to go w/ higher reps/lower weights at the start on the core day to prevent too much exertion on the posterior chain.
Push pull day:
- Dumbell bench (3-4 sets)
- Dumbell row (3-4 sets including krok row)
- Dumbell shoulder press (3-4 sets)
- Wide grip pull ups. (2-3 sets)
- Reverse Grip barbell bench (2 sets) ... barbell bench gives me rotator cuff issues, but I can tolerate reverse grip bench.
- Will do ligher ab work on this day as well.
Squat day:
- Heavy squat work (ATG 5 reps) ... will only do 1-2 sets of low rep work.
- 20 rep squats (1-2 sets max)
- Box squat (2-3 sets... higher rep ranges)
- Weighted pull up (3-4 sets)
- Leg press?
- Can incorporate weighted dips here too (1-2 sets)
Core day:
- Zercher box squat (heavy - 5 rep range) (2 sets)
- ATG front squat (heavy - 5 rep range) (2 sets) ... I find heavy z and front squats really hit my abs.
- Romanian Deadlift (2-3 sets)
- Good mornings (2 sets)
- Back extension (2 sets)
- Side bends (2 sets)
- Other exercises?
Max effort deadlift day: (This can even be done 1x/month if I don't feel adequately recovered).
- Heavy DL (max wt for 5-6 reps - 1 set)
- 1 RM max pull (2-3 sets)
- Weighted dip (4 sets)
- Deadlift then Static hold (2 sets)
Your feedback is greatly appreciated.
Currently sitting at 5'8" - 180. Bf% (10-12). Would love to have a 500 lb deadlift and 400 lb squat.
Aims of program:
- Increase squat/deads/push strength.
- Maintain reasonable body composition. I know this will be accomplished by proper nutrition/sleep/rest.
* Aim is to to train 7x w/ weights per 2 weeks. My schedule isn't stable and can change w/ short notice so I need to be flexible w/ my program. I know my body well enough, and I've been training long enough to know when my body isn't ready to train again.
* In 2 weeks:
- 2 push/pull days.
- 2 core days (focusing on lower back/abs/obliques)
- 2 squat days.
- 1 Max effort deadlift day.
I'll only give the core movements on each day. I'll do accessory work as well.
On first inspection the routine looks to be quite tiring to the posterior chain. However, if I get adequate rest between sessions and "fill in" w/ the push pull day, I'm confident that I can make gains and really strength my posterior chain. I think I will have to go w/ higher reps/lower weights at the start on the core day to prevent too much exertion on the posterior chain.
Push pull day:
- Dumbell bench (3-4 sets)
- Dumbell row (3-4 sets including krok row)
- Dumbell shoulder press (3-4 sets)
- Wide grip pull ups. (2-3 sets)
- Reverse Grip barbell bench (2 sets) ... barbell bench gives me rotator cuff issues, but I can tolerate reverse grip bench.
- Will do ligher ab work on this day as well.
Squat day:
- Heavy squat work (ATG 5 reps) ... will only do 1-2 sets of low rep work.
- 20 rep squats (1-2 sets max)
- Box squat (2-3 sets... higher rep ranges)
- Weighted pull up (3-4 sets)
- Leg press?
- Can incorporate weighted dips here too (1-2 sets)
Core day:
- Zercher box squat (heavy - 5 rep range) (2 sets)
- ATG front squat (heavy - 5 rep range) (2 sets) ... I find heavy z and front squats really hit my abs.
- Romanian Deadlift (2-3 sets)
- Good mornings (2 sets)
- Back extension (2 sets)
- Side bends (2 sets)
- Other exercises?
Max effort deadlift day: (This can even be done 1x/month if I don't feel adequately recovered).
- Heavy DL (max wt for 5-6 reps - 1 set)
- 1 RM max pull (2-3 sets)
- Weighted dip (4 sets)
- Deadlift then Static hold (2 sets)
Your feedback is greatly appreciated.