Hey everyone,
I am currently doing Military Press, Slight Incline/Decline Bench Press, and Squats using the layer system, and wave/ladders specifically. Any thoughts on how I can incorporate SGHP’s as well. I want to keep the Military Press in there if I can. I thought about doing the SGHP for 3-4 sets of 3-5 reps after the Military Press and using maybe around 80% of my training max. Either that or rotating the military press and SGHP every 4-6 weeks which does not seem ideal to me. Thoughts?
Unless there’s some reason you’re tied specifically to training certain lifts on certain days of the week, I’d just insert a dedicated SGHP day after your press days.
And only have one SGHP session a week?
Something like:
Military layers
SGHP layers + 4-6x4-6 Squats
Decline
SGHP
Incline
Squat layers
Sticking with those lifts, I’d do something similar to that. Whether that’s the “right” way to do it, I don’t know, but that’s what I’d start with and then adjust as necessary.
[quote]LoRez wrote:
Something like:
Military layers
SGHP layers + 4-6x4-6 Squats
Decline
SGHP
Incline
Squat layers
Sticking with those lifts, I’d do something similar to that. Whether that’s the “right” way to do it, I don’t know, but that’s what I’d start with and then adjust as necessary.[/quote]
That could work. I will just have to make sure that I can recover well enough from doing 6 days instead of doing 5 as I am right now. Thanks for the input.
I’m sure I’m missing something, but the wave ladders is a form of the layer system? So the workout you’re doing is the wave ladders and then some high density sets after for each exercise? Thanks.
[quote]lotsi81 wrote:
I’m sure I’m missing something, but the wave ladders is a form of the layer system? So the workout you’re doing is the wave ladders and then some high density sets after for each exercise? Thanks.[/quote]
Yes. The wave/ladders is just a loading scheme but I am still doing one lift per session. I do the wave/ladders and then when I cannot complete a wave I do density work followed by loaded carries and abs.
[quote]LoRez wrote:
Something like:
Military layers
SGHP layers + 4-6x4-6 Squats
Decline
SGHP
Incline
Squat layers
Sticking with those lifts, I’d do something similar to that. Whether that’s the “right” way to do it, I don’t know, but that’s what I’d start with and then adjust as necessary.[/quote]
i think this is too much pressing to be honest.
why dont you swap military press for Push Press, drop one of SGHP days and have a shorter cycle that you can repeat more frequently?
Push Press
Squats
Dec Tilt Bench Press
SGHP
OFF
you hit every muscle ATLEAST once every 5 days, most muscles will be hit more than that.
[quote]lboro21 wrote:
[quote]LoRez wrote:
Something like:
Military layers
SGHP layers + 4-6x4-6 Squats
Decline
SGHP
Incline
Squat layers
Sticking with those lifts, I’d do something similar to that. Whether that’s the “right” way to do it, I don’t know, but that’s what I’d start with and then adjust as necessary.[/quote]
i think this is too much pressing to be honest.
why dont you swap military press for Push Press, drop one of SGHP days and have a shorter cycle that you can repeat more frequently?
Push Press
Squats
Dec Tilt Bench Press
SGHP
OFF
you hit every muscle ATLEAST once every 5 days, most muscles will be hit more than that.[/quote]
Hm. Not sure how that’s any less pressing. You traded pressing every other training day with a plan where you… press every other training day.
[quote]LoRez wrote:
[quote]lboro21 wrote:
[quote]LoRez wrote:
Something like:
Military layers
SGHP layers + 4-6x4-6 Squats
Decline
SGHP
Incline
Squat layers
Sticking with those lifts, I’d do something similar to that. Whether that’s the “right” way to do it, I don’t know, but that’s what I’d start with and then adjust as necessary.[/quote]
i think this is too much pressing to be honest.
why dont you swap military press for Push Press, drop one of SGHP days and have a shorter cycle that you can repeat more frequently?
Push Press
Squats
Dec Tilt Bench Press
SGHP
OFF
you hit every muscle ATLEAST once every 5 days, most muscles will be hit more than that.[/quote]
Hm. Not sure how that’s any less pressing. You traded pressing every other training day with a plan where you… press every other training day.[/quote]
as a percentage of the cycle its less, but you can focus on two lifts rather than three, so other muscle groups are hit more often (mainly legs im thinking about)