Probable over thinking this but im curious what you experienced guys do to program the Push category on 4 day templates? im ok with pull and core/1 leg i think but ive been running Jims prep school and as its 3 days assistance is easier to program. Im now ready to transition to a 4 day template and i fancy the look of the pervertor so im all good to go but im wondering if you guys wouldn’t mind taking a quick look for me?
I know you guys prob get alot of these pots about here but i just want to get off on the right foot, Ive followed jims guidlines exactly for the amount of assistance reps from the forever book but just want to make sure ive not done anything stupid when putting it all together.
After all my jumps and Throws i do the following:
Squat day, 50 pull (25 row/25 shrug) - 25 push (push Up) - 25 core Hanging leg raises
Press Day 50 Pull (25 lat pull downs/25 Curls) - 25 Push (Tri Iso) - 1 Leg KB Swings
Deadleg Day 50 Pull (25 light row/25 light Shrug) - 25 Push (Dips, Bodyweight) - 25 core Hanging leg raises
Bench Day 50 Pull (25 Chins/25 Curls) - 25 Push (Tri Iso) - 1 Leg Lunge
Thanks lads
Why don’t you want overlap?
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What’s a 1 leg KB swing?
Also, don’t worry about “overlapping assistance”. Just be smart each day and pick assistance you feel you like doing that doesn’t jeopardize the progress you’re making on your big lifts.
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By overlap i mean assistance that wont compromise my main lifts the following day. As i said im not overly experienced hence why im here asking you knowledgeable folks. I like the set up i listed above but if theres any glaring issues with it id love some feed back.
thanks.
Well, some of this also comes down to preference. For example, for “push” I would choose: dips, incline DB press. For “pull” I would choose: pull ups, rows. For “lower/core” I would choose: Hanging leg raise, DB squats, or ab roll outs. I wouldn’t do tricep isolation or shrugs as part of my assistance, but that’s just me. Also, if you’re doing a template that calls for 50 from each, I prefer to stick with one from each category. 50 pull-ups, 50 weighted dips, etc… and not mess around with mix-n-match. Lastly, be sure to do pull aparts throughout the week, or at least on training days.
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If your assistance work is compromising your main lifts the following day, it sounds like you are in pretty bad physical shape. Spend a few cycles really focusing on improving your conditioning and general physical ability, come back and re-attack. 25-50 dips should in no way compromise your ability to bench press the next day.
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