I have been doing full body on Mondays and Thursdays. With winter approaching and being stuck inside more I want to go back to training three days a week and thought about following the beginners program with adding multiple FSL. I did not add FSL to dead lifts because I have added SLDLs. My goals are size and strength. What do you think of the layout?
[quote]Jeff H wrote:
I have been doing full body on Mondays and Thursdays. With winter approaching and being stuck inside more I want to go back to training three days a week and thought about following the beginners program with adding multiple FSL. I did not add FSL to dead lifts because I have added SLDLs. My goals are size and strength. What do you think of the layout?
[quote]Jeff H wrote:
I have been doing full body on Mondays and Thursdays. With winter approaching and being stuck inside more I want to go back to training three days a week and thought about following the beginners program with adding multiple FSL. I did not add FSL to dead lifts because I have added SLDLs. My goals are size and strength. What do you think of the layout?
Friday
Squat 5x5, FSL
Bench 5/3/1 FSL 3x5-8
Chins - 100 total reps
Barbell Curl - 50-100 total reps
You are missing conditioning work, mobility and box jumps/throws.[/quote]
Thanks Jim for the suggestions.
I had been doing my mobility and conditioning with an Airdyne on Tuesday Friday and Saturday. I was thinking about adding it after each of the workouts on Monday, Wednesday and Fridays realizing conditioning may suffer first starting out. What would you suggest?
This looks like it can be useful for me also, what percentages should I use for bench 5x5 and I play pick up basketball which has sprinting, jumping, and throwing.
I’m currently about 180 lbs and my calculated maxes are about
Press:115
Bench:180
Squat:190
Deadlift:305
So I planned to use this program with different assistance work. Chins everyday since they help all 4 lifts, lunges on Monday for squat assistance and to build quads, ab wheel Wednesday to build a core for press and deadlift, and dips Friday for bench. As you can tell I keep the assistance to a minimum since I’m a beginner and I use most my energy on the main lifts and playing pick up basketball.
I noticed that there’s no FSL for the deadlift in Jim’s program above. Is that down to volume on that day or does the deadlift not work well with FSL 5x5?