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Thread: programming dips

  1. #1
    Join Date
    Dec 2013
    Posts
    56

    Default programming dips

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    At best I'm intermediate. M/36/220.
    I train one main lift per day plus a bit of accessory work/conditioning when practicable.

    Monday-Squat, SLDL, chins/pullups
    Tuesday-Bench, Closegrip bench
    Thursday-Powerclean, DL, pendlays, shrugs
    Friday-Press, pushpress

    I want to get dips in there effectively. What say yous guys? Bench day or Press day? Another day? And what rep/weight strategy. Reading Starr's article on pressing and accessory work to improve it, he makes it seem as though one must be able to perform 3+ sets of 20 unweighted before weighting as a driver for the press. I don't see how I can do this since the muscles involved are effectively gassed after main lift (bench or press) is performed. I'm also trying to program dips in as an accessory movement: meaning I don't want to be so beat while doing them, I need 5-10 minutes between sets because that's inefficient.

    Any experience/advice you guys have would be welcome!

  2. #2
    Join Date
    Jan 2008
    Location
    Kingwood TX
    Posts
    8,914

    Default

    If you want to get better at them fast, program in 3-5 sets on Tuesday AND Friday. I think on Press day, do them weighted (if possible) and Tuesday do them with just bodyweight for reps.

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