Monday- Squat Heavy ( 80-95% for singles - triples )
Tuesday- Bench Heavy ( 80-95% for Singles - triples )
Wednesday- Squat Light and Speed Pulls ( 55-65% 5x5 or 8x3)
Thursday- Bench Light ( 55-65% 5x5 or 8x3 )
Friday- Squat Medium ( Pause Squats or Front Squat 70-85% )
Saturday- Off or Bench Medium ( Incline or Over Head 70% )
Had a local strength coach send this to me and thought it looked interesting thinking of giving it a run. As for accessory moves am to pick 1 maybe 2 accessory moves that work the posterior chain is Pulldowms and Rows on Bench days and Hams and core on Squat days.
Thinking of giving it atleast 2 month trial to see what happens.
Do you know why the both heavy days are right after each other? It seems like it would be easier to have a light bench day following a heavy squat workout and you could focus more on your heavy bench if it followed a light squat day.
[quote]Death Dealer wrote:
Do you know why the both heavy days are right after each other? It seems like it would be easier to have a light bench day following a heavy squat workout and you could focus more on your heavy bench if it followed a light squat day.[/quote]
He wrote ot this way to maximize recovery from week to week. So your two hardest days are back to back which personally is not a problem for me 2 intense days back to back is pretty common. But either way 2 hardest, then 2 days focusing almost completely on technique this day is not meant to be hard at all just used to grease the groove work out lactic acid and are used as active recovery days. Then start to bump back up the intensity but with a move that doesn’t allow as much weight to be used so won’t put to much a damper on your recovery IE the Incline or Overhead Preaa instead of Bench. Then one day of complete stretching, foam rolling, heat baths, and massages then blast off again. Your able to have the two heaviest days back to back because the rest of the week is not half as bad and allows maximum amount of time to regroup.
Looks solid, should certainly bring results. Are you training just for powerlifting or strongman as well? If strongman then maybe overhead would be better than bench, with events on the Saturday when required.
[quote]halcj wrote:
Looks solid, should certainly bring results. Are you training just for powerlifting or strongman as well? If strongman then maybe overhead would be better than bench, with events on the Saturday when required. [/quote]
Currently at this time I am training pretty much strictly for powerlifting just trying to bring up my Gym and Base Strength in order to be a better strongman down the line. I probably wont compete in Strongman again until I have Squat 5oo and Pulled 600 raw.