xene85
November 14, 2016, 8:15am
14
Found this:
You can try using the Hardgainer template two times/week - just using squat/bench on one day and dead/press the other day OR something like you wrote. I’m not a huge fan of this though but it can be done. You’d have to change your assistance work and what I’d recommend, IF POSSIBLE, would be to find two days/week (or more) to do bodyweight stuff (push-ups, squats, lunges, leg raises, dips, chin-ups) and see if you can get some work in.
The other thing you can do is this:
Week one
Monday
Squat - 5’s PRO, BBS or BBB or Widowmaker or 5x5/3/1
Bench - 5’s Pro, 3x5 FSL
Thursday
Deadlift - 5s PRO, 3x5 FSL
Press - see squat above for options
Week two
Monday
Squat - 5’s PRO, 3x5 FSL
Bench - see above for options
Thursday
Deadlift - see above for options
Press - 5’s PRO, 3x5 FSL
Everyday Shit:
Push-ups x 100 total reps
Chin-ups x 50 total reps
1 mile run
That’s just an example but you get the point.
Then this:
If you wanted to rep work with this template:
First 3 cycles - the above template
The final 2 cycles - do rep PR’s on 3 and 1 week (using 351)
Reset
Thus 5 forward/3 back and a great way to periodize your training.
So maybe we can put all together. We can do the program, as diege wrote it down.
THEN: use the suggestion of Jim about one week BBB and one week 5x5 FSL.
AND we do 3 cycles 5pro’s and 2 cycles 351 with PRs.
Sounds like a very good plan to me!!
What do you think guys?