Originally Posted by
Shtangist
I'm at the point now where volume day is taking 3 hours on Monday, it's getting mentally exhausting being in the gym so long, so I've decided to switch to a 4 day version to get in and out much faster.
I also don't want to pr on the dead-lift and squat in the same week to remove stress on my lower back (as I injured it a while back), so I'll be rotating them weekly. I also don't do bench pressing as it always fucks with my shoulders, regardless of how much I change up my form.
I'm interested in advice to ensure the best set up for recovery. The 3 day template I've been using until now is exactly as it is shown in PPST3. Much appreciated.
4 day template
Week 1
Upper Intensity
- Floor press 1x5
- DB bench 2 x 10
- Weighted pull ups 2x5
Lower volume
- Depth jumps 2x3
- Front squat 4x6 + 1x10 (70-80% less)
- RDL 2 x 8
- Back extension with disc 2x8
Rest
Upper Volume
-Incline chest press 4x6 + 1x10 (70-80% less)
-Push press 2x5
-Clean 3x3 or Snatch 3x3 (depending on what I feel like)
Rest
Lower intensity
Olympic lift by feel (Any olympic lift or their variation to a good double or single depending on how I feel).
Deadlift 1x5
Leg raises 3x10
Rest
Week 2
Upper intensity
Push press 1x5
DB flys 2 x 10
Weighted pull ups 2x5
Lower volume
Depth jumps 2x3
Back squat 4x6 + 1x10
Front squat 2x8
Good morning 2x10
Rest
Upper volume
Floor press 4x6 + 1x10
OHP 2x5
Pendlay row 2x5
Rest
Lower intensity
Olympic lift by feel
Back squat 1x5
Knee raise 3x10
Stats right now.
- 6'4, 103kg, 25 years old
- Training for about 2 years and 3 months, about 5 of those used to nurse a lower back injury (not long into the texas method after switching from SS) due to a mixture of greed and stupidity
Lifts in kilos
- Floor press 134 x 5
- Back squat 197.5 x 5
- Deadlift 220 x 5
- Push press 122.5 x 5
- Clean 137.5 x 1
- Power jerk 135 x 1
- Snatch 110 x 1