Depends on your numbers for the lifts, and your level of training advancement.
Having just read Rip's article on MED, I'm concerned my programing, specifically for the press may be too complex. I would like some feedback from the audience.
I'm a Male; 5'6", 200 lbs, 39 years old.
Adding 5 lbs on the Squats Monday and Friday.
Adding 2.5 lbs per week on the pressing movements
Adding 5 lbs weekly to Monday's Volume Pull and Friday's intensity pull
M
Squat 3X5
Narrow BP 3X10
DL 3X5
T
Press 5X5
DB Incline 5X5
Pullups 5 X 10
W
Squat 3 X 5 (@85% of Monday)
Press 6 X 3 EMOM
Th
Press 5 Singles
Weighted Pullups 3X5
F
Squat 3X5 (+5 lbs from Monday)
DB BP 5X5
Deadlift 1X5
Very Respectfully and Semper Fidelis;
Danny
Depends on your numbers for the lifts, and your level of training advancement.
Unless you’ve been pressing a lot longer than you’ve been squatting, since you’re still adding ten pounds per week to your squat, you probably don’t need to be training five days a week or doing four different pressing movements in four different rep ranges. I’m also curious why you aren’t doing a regular barbell bench press at any point during the week.
Sir; Thank you very much for your reply.
I'm an intermediate. I completed my NLP in the fall of 2014. I'm doing an LP on my squat because I had to cut back on volume and intensity due to an adductor injury last fall.
Last squat session was 380 X 5 X 3
Pressing 195 for singles and 165 for 5X5
Last DL was 355 X 5 X 3 volume and 405 X 5 on my intensity day.
I've had some chronic pain in my left shoulder when I flat bench, so I mostly supplement with higher volume DB flat and incline bench presses and narrow grip flat bench.
Goals for 2020: Squat 500. Press 225. Maintain a solid USMC PFT (260 points or higher)
Hi Daniel,
Your entire program does indeed have a great deal of needless complexity... lots of junk volume here.
I'm also going to assume that since you're a Marine, you are probably doing a whole bunch of weekly PT and Running as well. Keep in mind, that this will generate a whole bunch of extra fatigue that needs to be accounted for when structuring your program.
This article will help you with structuring your programming for the upper body lifts: Intermediate Programming for the Upper Body Lifts | Nick Delgadillo
Last edited by Cody Annino; 01-17-2020 at 07:04 AM.