I think your program looks fine. If consistent and make progression a priority, you should see good results from it.
The only question I have, where is your work for speed? I get it that if you get bigger and stronger from this your speed should increase. But, if gaining real speed is a goal, you’ll need to add some speed work in there. Maybe a conditioning day that is centered around speed training
[quote]usmccds423 wrote:
[quote]barbedwired wrote:
…hence why its an optimal rep range for accesories. …[/quote]
That’s a pretty bold statement. Optimal for what?[/quote]
To be an accessory…simply pointing out its more optimal as an accesory sets/reps vs. A main movement. Again…nothings ever set in stone and is individualized as goals vary.
↑ wanted to point out earlier and now will
-anytime you put something on here to be seen or critiqued you open yourself up to a wide variety of reponses and judgements. Be prepared for that on this sight. As you see even my responses are being critiqued. ! Goodluck.
[quote]Regev19978 wrote:
[quote]barbedwired wrote:
Well 10 set of 3 is 30 working reps @80-87.5 percent of your max. A 4x6 at lesser weight is nothing like that…hence why its an optimal rep range for accesories. …[/quote]
So whats wrong with 8X3? I’ll be stronger with it than 10X3 and it’s the same total reps as 4X6…[/quote]
I go to 11.
How would it be if I’ll do it like this:
A:
squat 10X3
dips 6X4
pullup 6X4
RDL 4X6
B:
bench 6X4
pullup 6X4
squat 4X6
SGHP 4X6
C:
deadlift 8X3
military 6X4
pullup 6X4
heavy core 4X6
I know this is not exactly as you said but I like it. I also want to work more on my legs so it’s fine that the total weekly reps for squats are higher.
Does it looks too much?
I think that looks 10 times better. No pun intended.try it.upping volume n goin to 2 squat days was best thing I ever did forit.
I hate to be that guy, but why not just do starting strength + 3-4 sessions of speed work and/or modest conditioning?
[quote]Regev19978 wrote:
How would it be if I’ll do it like this:
A:
squat 10X3
dips 6X4
pullup 6X4
RDL 4X6
B:
bench 6X4
pullup 6X4
squat 4X6
SGHP 4X6
C:
deadlift 8X3
military 6X4
pullup 6X4
heavy core 4X6
I know this is not exactly as you said but I like it. I also want to work more on my legs so it’s fine that the total weekly reps for squats are higher.
Does it looks too much?[/quote]
Why not put squat on day A and C, with DL on B? And also sub a row variation in on B instead of pullup on all 3 days. This way you work an upper body pull in another plane (you already have this with upper body pushing).
[quote]barbedwired wrote:
I think that looks 10 times better. No pun intended.try it.upping volume n goin to 2 squat days was best thing I ever did forit.[/quote]
ye, that’s what I thought. would it hurt if on the off day if I’ll have the time I’ll do some fast power clean? 6X3, nothing more…
[quote]Goldie4545 wrote:
I hate to be that guy, but why not just do starting strength + 3-4 sessions of speed work and/or modest conditioning?[/quote]
I tried man, the volume is too low and I cant progress every workout unless I eat a lot, and I mean a lottt.
[quote]flch95 wrote:
[quote]Regev19978 wrote:
How would it be if I’ll do it like this:
A:
squat 10X3
dips 6X4
pullup 6X4
RDL 4X6
B:
bench 6X4
pullup 6X4
squat 4X6
SGHP 4X6
C:
deadlift 8X3
military 6X4
pullup 6X4
heavy core 4X6
I know this is not exactly as you said but I like it. I also want to work more on my legs so it’s fine that the total weekly reps for squats are higher.
Does it looks too much?[/quote]
Why not put squat on day A and C, with DL on B? And also sub a row variation in on B instead of pullup on all 3 days. This way you work an upper body pull in another plane (you already have this with upper body pushing).[/quote]
That’s what I’m planning to do, that’s not the order during the week, just what is written on the paper.
Thanks a lot guys, I’ll stick to it until June-July. Many thanks!
By the way, how could I add Inc. bench? on the dips day I can cut it to 4X6 and add 4X6 of incline bench, is that ok? or maybe I should substitute the dips for Inc for better strength and development?
The whole idea of working planes fits in w. Waterburys methods. Ect. …but …The way he has it set up has him squatting twice a week and a deadlift variation twice a week as well. Which is good. Sghp before deadlift would be the thought in switching the days? Which works. Or as set sghp after squats. Works too.
Powerclean is good primer before deadlifts. Depends what you do w. Your sghp… if you do them from The ground before deads or from the hang after squats?
[quote]barbedwired wrote:
The whole idea of working planes fits in w. Waterburys methods. Ect. …but …The way he has it set up has him squatting twice a week and a deadlift variation twice a week as well. Which is good. Sghp before deadlift would be the thought in switching the days? Which works. Or as set sghp after squats. Works too.[/quote]
I don’t understand what you are asking…
What I meant is that the week will go by AXCXBXX I thought you told me about the order of them during the week and I said that the order of them is not as I wrote (ABC etc).
[quote]barbedwired wrote:
Powerclean is good primer before deadlifts. Depends what you do w. Your sghp… if you do them from The ground before deads or from the hang after squats? [/quote]
I do the SGHP from hang.
lol your questions starts to be complicated with my poor (I guess) English.
Finished an hour ago the deadlift season and it went great, started with pretty light weights but I’ll progress well. The workout was done I about an hour which is great, I thought it would be longer.
Thanks a lot for your help guys!
I’m thinking for opening a log but even though I document the workouts and I don’t know how consistent I’ll be…