hey guys
i read through some PB'ing and some PL'ing articles + programs and i came up with this program. it is kind of like Kethnaabs WS4BB but not quite. i would like u to tell me how it is.
all the ME lifts are listed in 0311's beginner PL'ers article:
Quote:
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Originally Posted by 0311
Squat Variations-
Good Mornings bent leg
Good Mornings w/ a stiff leg
Good Mornings suspended from Chains
Good Mornings with bands
Good Morning "Squats"
Box Squats below parallel
Box Squats above parallel
Box Squats with bands
Zercher Squats
Front Squats
Deadlift Variations-
Conventional Deadlifts
Stiff Legged Deadlifts
Romanian Deadlifts
Dimel Deadlifts
Platform Deadlifts
Plate Deadlifts
Rack Pulls
Bench Variations-
1, 2, 3, 4 and 5 Board press (Use only 1-3 if RAW)
Close Grip Bench Press
Incline Bench Press
CG Incline Bench Press
Decline Bench Press
CG Decline Bench Press
Pause Presses
Db Press (2 x 20, high repetition work, Hold with hands facing inboard)
Wide Grip Bench (ring finger on rings)
Floor Presses
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the program goes as follows:
M- ME squat
Tu-off
W- DE bench
Th-off
F-DE squat
Sa-ME bench
Su - off
so
MONDAY: ME SQUAT/GM/PULL
1.) GM/Squat/Pull Variant. u do 3x3 or 5x5 or 5,4,3,2,1 or 5x5 pyramiding. as per PJRs rules u can do anyone you feel like. if ur doing 3x3 or 5x5 with the same weight the last set must be a killer. if ur doing a 5,4,3,2,1 then u have to set a new 1RM. if u are doing a 5x5 pyramiding u need to set a new 5RM
2.) ME Squat Variant 4x5 with same weight or a Widowmaker.
3.) GHR 3x8-12
4.) Calf Raises - DC Style 1 set to failure
WEDNESDAY: DE BENCH
1.) Bench Press 8x3 with 50-60% of 1RM
2.) Rows 4-5 x 6 pyramiding
3.) DE Press Variant 4x8 with same weight
4.) Bicep Curls 3x10-15
FRIDAY: DE SQUAT/GM/PULL
1.) Olympic Squat / Box Squats (A2G) 12x2 with 50-60% of 1RM
2.) DE GM / Pull Variant for 4x10 Pyramiding
3.) Reverse Hyper Extensions 3x8-12 Pyramiding
4.) Calf Raises DC Style 1 set to failure on a different machine
SATURDAY: ME BENCH
1.) ME Press Variant for 3x3 or 5x5 or 5,4,3,2,1 or 5x5 pyramiding. as per PJRs rules u can do anyone you feel like. if ur doing 3x3 or 5x5 with the same weight the last set must be a killer. if ur doing a 5,4,3,2,1 then u have to set a new 1RM. if u are doing a 5x5 pyramiding u need to set a new 5RM
2.) Chins/Pull Downs 4-5x6 same weight
3.) ME Press Variant 3x5-6 Pyramiding
4.) Tricep Extensions 2x10-15 rotating angles every 2-3 weeks
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i have kept volume relatively low because i do not think i am advanced enough to do more than these sets. however as i grow stronger i guess i can add more sets. i have also kept pyramiding for certain exercises because i want to focus more on strength rather than hypertrophy. however i have kept the volume for those pyramiding sets kind of low.
please tell me what u guys think.
thanks
Sentinel