MilkEnthusiast
01-12-2008, 07:37 PM
Mark,
I am in the middle of Practical Programming. I read most of the Intermediate section (as this is where I stand) and have put together a simple program which I was hoping you could look at. One thing that I was unsure of is on page 182-183 about pressing 3 days a week. I am not sure how to add bench pressing in to this routine. Surely a heavy push press would be hindered if a bench PR was hit before it. With this said, here is what I came up with. I have only included the work sets in this layout.
Mon(medium): Squat 5 x 5, Bench/Push Press 6 x 3, Barbell Rows 3 x 5, Leg Press 3 x 5, Chins (bodyweight to failure) x 2, weighted situps,
Wed(light): Front Squats 3 x 3, Press/ Bench 2 x 5, Deadlift 1 x 3-5, hyperextensions 20 x 3, ab twists,
Fri (heavy): Squat 1 x 3, Bench/Push Press 1 x 3, Power Cleans 3 x 3, Dips
2 x 8-12, Pullups (bodyweight to failure) x 2, weighted situps
I have also taken a liking to the Farmer's walk/hold which I was thinking of adding on Saturdays provided it will not hinder my weight room progress. I have no other experience with strongman, however.
Thank you for looking this over, and I would appreciate any and all criticism here.
Between bodybuilidng mags and complex Westiside templates P.P is finally something I can comprehend as useful
I am in the middle of Practical Programming. I read most of the Intermediate section (as this is where I stand) and have put together a simple program which I was hoping you could look at. One thing that I was unsure of is on page 182-183 about pressing 3 days a week. I am not sure how to add bench pressing in to this routine. Surely a heavy push press would be hindered if a bench PR was hit before it. With this said, here is what I came up with. I have only included the work sets in this layout.
Mon(medium): Squat 5 x 5, Bench/Push Press 6 x 3, Barbell Rows 3 x 5, Leg Press 3 x 5, Chins (bodyweight to failure) x 2, weighted situps,
Wed(light): Front Squats 3 x 3, Press/ Bench 2 x 5, Deadlift 1 x 3-5, hyperextensions 20 x 3, ab twists,
Fri (heavy): Squat 1 x 3, Bench/Push Press 1 x 3, Power Cleans 3 x 3, Dips
2 x 8-12, Pullups (bodyweight to failure) x 2, weighted situps
I have also taken a liking to the Farmer's walk/hold which I was thinking of adding on Saturdays provided it will not hinder my weight room progress. I have no other experience with strongman, however.
Thank you for looking this over, and I would appreciate any and all criticism here.
Between bodybuilidng mags and complex Westiside templates P.P is finally something I can comprehend as useful