In a couple of weeks I am going to start a strength based training plan. Here is what I have come up with so far. For reference, I am on the Anabolic Diet and will carb up Friday night to Saturday night - 6’2 200lbs and will take in 3000-3500 cals on weekdays, weekends are a limitless carbfest.
Tuesday
Core:
Flat Bench
Zercher Squat
Power Clean and Press
Assist:
Incline Bench
Supinated Pullup
Thursday
Core:
Dips
Wide Grip Pullup
Rack Pulls
Assist:
Lateral Raises
Shrugs
Sunday
Core:
Chin Ups
Front Squat
Push Press
Assist:
Cable Flyes
Hammer Curls
I am thinking week 1, 5x5 on core and 2x12 on assistance, week 2 6x4 core and 1x25 on assistance, and week 3 8x3 on core and 3x8 on assistance. Any thoughts? Does it suck? Is is reasonable? Any suggestions at all are completely welcome. I have been training long enough to formulate a decent plan I HOPE but I would greatly value a second opinion. I have not trained for strength much so my expertise is limited in that regard.
That sounds good. I don’t really know why I put the cable flyes in there. If I made those changes, that would mean I would flat bench twice a week as well as dips on the other day. Is that too much chest for my main lifts? Military for the assist exercise is a good call though.
I don’t know This is what I do, I compete in powerlifting.
cut out inclines on your first day and do them as the second bench session maybe?
ME Squat:
box squats (formerly suited squats)
good mornings
ghr
calves
Monday
DE upper:
pause bench
inclines
Clean n jerks
weighted pullups
dips-rarely do dips
Tuesday
DEADLIFT DAY:
Deads
ghr
Thursday
ME Upper:
bench press
military press
bent over row
pulldowns
Friday
DE squat:
Snatches
box squats
good mornings
calf raises
The westside basic template is really good too. I mixed it up so I could do some olympic lifting. This is me OFF season too btw my one bench day with flat and incline is 3x5 on each, my other bench day is 5x5. If you want me to send the link for the westside basic template just tell me.
I don’t know This is what I do, I compete in powerlifting.
cut out inclines on your first day and do them as the second bench session maybe?
ME Squat:
box squats (formerly suited squats)
good mornings
ghr
calves
Monday
DE upper:
pause bench
inclines
Clean n jerks
weighted pullups
dips-rarely do dips
Tuesday
DEADLIFT DAY:
Deads
ghr
Thursday
ME Upper:
bench press
military press
bent over row
pulldowns
Friday
DE squat:
Snatches
box squats
good mornings
calf raises
The westside basic template is really good too. I mixed it up so I could do some olympic lifting. This is me OFF season too btw my one bench day with flat and incline is 3x5 on each, my other bench day is 5x5. If you want me to send the link for the westside basic template just tell me.
It has 2 max effort days for upper/lower body and 2 dynamic or repetition effort days.
I keep my sessions sort and brief I hit my big lift (a press squat or a pull) do my other lifts for typically 3-4x sets each working up to a heaviest set and leave. You’ll notice only one of my days has an optional fifth lift I rarely do.
Something else I was wondering just in general… as of now my set/rep plan is wk1 5x5, wk2 6x4, wk3 8x3… Would it make more sense to do it the opposite? (8x3, 6x4, 5x5…) or am I overthinking it?
I don’t see why you would do bench, then clean and press, and then incline bench. Why not just do clean and jerk/push press and zercher’s for your main movement, then do flat bench and pullups for your accessory?