Workout A
Squat
Bench Press
Deadlift
Bent-Over Row
Workout B
Front Squat
Overhead Press
Power Clean
Pull-Up
Week 1 A B A
Week 2 B A B
Workout on alternate days with 2 days off after third workout
Sets & Reps
5x5 untill stalling then 4x5 untill stalling then 4x4 untill stalling and so on untill stalling in 1x1(In case of deadlifts only one working set)
Rep Tempo
20XO
Reasons for Exercise Selection
The most important movements are
1.Squatting
2.Horizontal Pressing
3.Vertical Pressing
4.Horizontal Pulling
5.Vertical Pulling
6.Picking Up Objects
7.Loaded Carries
Thus the exercise selections are pretty obvious and they can be substituted if the exercise of choice matches the movement pattern.
Im open to critiques and suggestions for improvement
[quote]supersayian1997 wrote:
Workout A
Squat
Bench Press
Deadlift
Bent-Over Row
Workout B
Front Squat
Overhead Press
Power Clean
Pull-Up
Week 1 A B A
Week 2 B A B
Workout on alternate days with 2 days off after third workout
Sets & Reps
5x5 untill stalling then 4x5 untill stalling then 4x4 untill stalling and so on untill stalling in 1x1(In case of deadlifts only one working set)
Rep Tempo
20XO
Reasons for Exercise Selection
The most important movements are
1.Squatting
2.Horizontal Pressing
3.Vertical Pressing
4.Horizontal Pulling
5.Vertical Pulling
6.Picking Up Objects
7.Loaded Carries
Thus the exercise selections are pretty obvious and they can be substituted if the exercise of choice matches the movement pattern.
Im open to critiques and suggestions for improvement[/quote]
(1) I do not dislike the lift selection, although my personal varotie is not in there (high pull).
(2) I normally do not comment on programs/system from other coaches… you didn’t mention who this was from but it seems very Dan John-like.
(3) Linear progression of any type normally works only wth beginners and the beginning of the intermediate stage… it looks great and logical on paper but the body just doesn’t adapt that way.
(4) I am personally a frequency guy so you will have a hard time making me live a 3 days a week program. Not saying that it isn’t good, but my personal belief system is based on frequency so it’s hard to be totally in agreement with a plan where there are more off days than training days.
This looks like my bastardized Starting Strength workout. Only I always back squatted on Mon and Fri, Front Squat on Wed. I also had your Bent Rows and Pull ups swapped. And instead of Power Cleans I did Snatch Grip High Pulls from the floor and added in another session of High pulls on the weekend with some basic arm movements and assistance stuff. I have to do any type of power movement very frequently or I get stuck really easily.
As an avid T-Nation reader I have read almost all the articles found in site and as such this workout though written by me is influenced by many coaches.So resemblance with some workouts may be found but this is not a copy paste so please keep on advising how to improve the workout.