December 28, 2011
Monday — Volume Day
A) Squats, 5 x 5 @ 90% of 5RM
B) Bench press or overhead press, 5 x 5 @ 90% 5RM
C) Deadlifts, 1 x 5 @ 90% 5RM
Wednesday — Recovery Day
A) Squats, 2 x 5 @ 80% of Monday's work weight
B) Overhead press (if you bench pressed Monday), 3 x 5 at slightly lighter load than previous 5 x 5 OHP weight, or bench press (if OHP on Monday), 3 x 5 @ 90% previous 5 x 5 weight.
C) Chin ups, 3 x Bodyweight
D) Back extensions or glute-ham raise, 5 x 10
Friday — Intensity Day
A) Squats, warm-up, then work up in singles or doubles to one single, new 5RM
B) Bench press, (if you bench pressed Monday) or overhead press (if OHP on Monday), warm-up, then work up in singles or doubles to one single, new 5RM
C) Power clean, 5 x 3 reps or power snatch, 6 x 2 reps (dynamic effort is what counts here)
December 23, 2011
Time to consider new programs, so here are my candidates:
The Texas Method
Reverse Pyramid with the Big 3
If I go with the Big 3, I may just drop bench press and do the standing press exclusively for awhile. Benching at any kind of real volume seems to tweak my golfer's elbow, and re-injury would utterly suck.
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