I know we have had a shield set up discussion. Just wondered how folks were running their Stars and Stripes. Feel free to chip in Coach Carts.
I run mine using a variety of different movements each time I do it. At this point in my life I get bored with using the same basic exercises over and over again.
But generally…
Day 1 -
Some form of incline press
Incline cable crossover (a fave)
Lat Pulldown of some sort
Bent Laterals
Curls
Triceps
Day 2 -
Leg Press
Safety Bar Squats
Leg Ext
Pipes
Day 3 -
PBN
Side Laterals
Flat Flye
Rows (any kind)
Shrugs
Pipes
Day 4 -
Split Squats
Romanian Db
Leg Curls
Pipes
I have been keeping my AV1 the same for the 4week block and changing my AV2’s every week. Definitely enjoying the variety. Do you drop in any other accumulation methods Paul, or just stick to the AV1/AV2 ?
Pretty much AV1/AV2. Those by themselves tend to get the job done.
Paul do you have a % you shoot for on your squats and RDLs or do you just do it by feel? 6-8 heavy would seem like around 80ish% not trying to over think it just hate cheating myself
I just go by feel after all these years. I don’t need to use percentages anymore. . But honestly I’d say 70-75% would be a good choice.
Awesome that’s what I’ll shoot for then thanks. Been running stars/stripes enjoying it. Taking break from lifting heavy to cut some weight and using AVT for it. It’s amazing how well it works and time it saves. Very nice program!!
@Paul_Carter you sound bored with lifting in this thread…question what do you do in place of kneading dough with wrist weights every morning to make fresh bread because your going on a Keto diet? Jk I d never go on the Keto diet but it does get old feeding my sourdough…
NOT BORED! Thibs and I are in Oregon doing a seminar and I’m having a great time but exhausted and busy. Imma catch up with you guys soon!
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I have been running the Sheild for two phases then one phase of Stars and Stripes. I try to keep barbell movements to a minimum in the Stars and Stripes and use just dumbbells and machines, really makes a nice change.
Pretty much I just use one barbell movement at the moment for each workout. But yeah if you need to heal and recover a bit I agree completely it helps.