Done being back and forth with how Im going to train. Done having my mind polluted by ppl who think you have to train lifts multiple times a week. I know what has worked for me in the past. That is having four main training days with one lift emphasized heavy then assistance afterwards. All main lifts once a week hard and heavy. 4 day training program Sunday --------- Deadlift Day -------------- •top set of 1-5 reps deadstopped with the belt •beltless deads 2 sets of 5 reps and 1 set x 10 reps deadstopped •hang cleans 3 sets x 5 reps Assistance work ------------------- •leg extensions and standing calf raises 5 sets each Tuesday --------- Benchpress Day ------------------- •top set of 1-5 reps •3 sets x 5 reps •2 sets x 10 reps Assistance work ------------------- •preacher curls, tricep pushdowns, side/rear delt raises 5 sets each Wednesday ------------- Squat Day ------------ •top set of 1-5 reps (beltless, belted, or belt and wraps) •beltless squats 2 sets of 5 and 2 sets of 10 Assistance work ------------------- •leg extensions and standing calf raises 5 sets each Friday ------- Overhead Press Day ----------------------- •seated Hines ohp (75 degree incline) rep scheme - 10, 5, 2, 1, 2, 5, 10 •standing strict overhead press 5 sets x 5-10 reps Assistance work ------------------- •preacher curls, tricep pushdowns, side/rear delt raises 5 sets each •2 mile walk after each training session!
Posted on: Thu, 21 Aug 2014 02:49:20 +0000
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