Gonna focus on my bench and deadlift.
Here is my Split:
Monday- Bench
Chest asst exercises
Tuesday- Deadlift
Back asst exercises
Wednesday-Yoga and Rolling
Thursday- Floor Presses
Arm asst exercises
Friday- Sumo Deadlift
Leg asst exercises
Questions:
What loading parameters would you recommend for a 12 week program? Why?
What rep ranges/volume would you recommend for assistance work? Why?
Without overhauling my entire program, any other recommendations?
Westside template seems to fit quite well with your goals/split, but since you are asking for a simple program you can try ed coan’s programs, they are 12 week long and fit quite well your schedule.
Bench- joeskopec.com - joeskopec Resources and Information.
DL- Tsampa.org: Coan-Phillipi 10 Week Deadlift Routine
Only way to know is to try it. Go light/fast one day, heavy the other day. Do wide leg presses with a pause on sumo day. Those are awesome for sumo pulls.
Monday
work up to a heavy single or triple (depends on how you feel) on a bench variation.
machine flys 4 sets of 20
incline dumbbell presses 3 sets of 8-12 up the weight when the feel easy
machine press 3 sets of 8
tuesday
conventional dead
pull for reps and speed(auto regulate)
chins (volume)
lat pulldown, go heavy 3 sets of 8-12
t bar rows 3 sets of 8
krock rows
thurs day
floor presses
go light and with a pause on all reps nothing under 5
hammer curls supersett/ tri extesions 3 sets of 20
bb curls/band push downs 3 sets of 20
precher curl/dips (or something else)
3 sets of 8
friday day
Heavy sumo pulls (or other variton)
work up to a heavy single
leg presses
3 sets of 8-12 reps
drop set, go down the stack
leg extesion 3 sets of 20
leg curls
3 sets of 20, drop set
ab/low back work
go 6 weeks, then deload on the 7th just go low weight, high reps on the main lift, 1 or 2 accessory, or drop the main lift entirely and do assistance work. No go fourth and conquer!
[quote]HatersGunaHate wrote:
Westside template seems to fit quite well with your goals/split, but since you are asking for a simple program you can try ed coan’s programs, they are 12 week long and fit quite well your schedule.
Bench- joeskopec.com - joeskopec Resources and Information.
DL- tsampa.org/training/scripts/coan_phillipi_deadlift/[/quote]
Yeah I’ve been thinking Westside Style.
[quote]thetrebel wrote:
Monday
work up to a heavy single or triple (depends on how you feel) on a bench variation.
machine flys 4 sets of 20
incline dumbbell presses 3 sets of 8-12 up the weight when the feel easy
machine press 3 sets of 8
tuesday
conventional dead
pull for reps and speed(auto regulate)
chins (volume)
lat pulldown, go heavy 3 sets of 8-12
t bar rows 3 sets of 8
krock rows
thurs day
floor presses
go light and with a pause on all reps nothing under 5
hammer curls supersett/ tri extesions 3 sets of 20
bb curls/band push downs 3 sets of 20
precher curl/dips (or something else)
3 sets of 8
friday day
Heavy sumo pulls (or other variton)
work up to a heavy single
leg presses
3 sets of 8-12 reps
drop set, go down the stack
leg extesion 3 sets of 20
leg curls
3 sets of 20, drop set
ab/low back work
go 6 weeks, then deload on the 7th just go low weight, high reps on the main lift, 1 or 2 accessory, or drop the main lift entirely and do assistance work. No go fourth and conquer![/quote]
Looks alot like what I had planned, but lower reps and sets with assistance work. What was your reasoning for such high reps?
you could do the surovetsky deadlift program. It has you pulling twice a week. Are you training for a push-pull?
[quote]ridge11 wrote:
[quote]thetrebel wrote:
Monday
work up to a heavy single or triple (depends on how you feel) on a bench variation.
machine flys 4 sets of 20
incline dumbbell presses 3 sets of 8-12 up the weight when the feel easy
machine press 3 sets of 8
tuesday
conventional dead
pull for reps and speed(auto regulate)
chins (volume)
lat pulldown, go heavy 3 sets of 8-12
t bar rows 3 sets of 8
krock rows
thurs day
floor presses
go light and with a pause on all reps nothing under 5
hammer curls supersett/ tri extesions 3 sets of 20
bb curls/band push downs 3 sets of 20
precher curl/dips (or something else)
3 sets of 8
friday day
Heavy sumo pulls (or other variton)
work up to a heavy single
leg presses
3 sets of 8-12 reps
drop set, go down the stack
leg extesion 3 sets of 20
leg curls
3 sets of 20, drop set
ab/low back work
go 6 weeks, then deload on the 7th just go low weight, high reps on the main lift, 1 or 2 accessory, or drop the main lift entirely and do assistance work. No go fourth and conquer![/quote]
Looks alot like what I had planned, but lower reps and sets with assistance work. What was your reasoning for such high reps?[/quote]
Lets you give your joints a break,builds conditioning ,builds muscle, mental toughens, teaches you to grind trough shit