Quote:
Originally Posted by Cradler
MONDAY (PRESSING DAY)
(HEAVY)
WEEK 1:
FLAT BENCH 5X5
MILITARY PRESS 3X8
CLOSE GRIP BENCH 2X8
WEIGHTED SITUPS 3X10
WEEK 2:
INCLINE BENCH 4X5
FLOOR PRESS 4X5
MILITARY PRESS 3X8
CLOSE GRIP BENCH 2X8
WEIGHTED SITUPS 3X10
WEDNESDAY (HIP MOBILITY)
(LIGHT)
WEEK 1:
ROMANIAN DEADLIFT 4X8
SPLIT SQUAT 3X8
SUITCASE DEADLIFT 2X10
LUNGES 1X12 (PER LEG)
WEEK 2:
CLEAN AND JERK 4X6
HANG CLEAN 3X8
PUSH PRESS 3X8
FRIDAY (SQUATTING DAY)
(HEAVY)
WEEK 1:
BACK SQUAT 3X5
FRONT SQUAT 3X8
WEIGHTED SITUPS 3X10
WEEK 2:
HIGH BOX SQUAT 3X5
FRONT SQUAT 3X8
SPLIT SQUAT 3X8
WEIGHTED SITUPS 3X10
I'll post Day One from today in a new post.
Yours truly,
A dude who no longer actually uses cradles, but did when he made this name
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Just quickly looked at everything. I put the questionable ones in bold italics.
You may want to increase the seperation between your exercises, in terms or rep ranges. Take your first exercise and do some heavy triples even, say 4 sets of 3, then treat the rest as 'hypertrophy'. Maybe do a couple or a few sets of 6-8 depending, or maybe a single set of 6-8 if you have multiple exercises. For the sake of argument I'll refer to the 'hypertrophy' exercises/sets as backoffs.
WEEK 2:
INCLINE BENCH 4X5
FLOOR PRESS 4X5
MILITARY PRESS 3X8
CLOSE GRIP BENCH 2X8
WEIGHTED SITUPS 3X10
Week 2:
Incline 2x3
Floor Press 2-3x2-3
MP isn't needed since you have lots of pressing on wed. during week 2
CG Bench 2-3x6-8 Backoff
Situps
WEEK 2:
CLEAN AND JERK 4X6
HANG CLEAN 3X8
PUSH PRESS 3X8
Week 2:
CJ 4-5x2-3 Its a power exercise, so it might be good to use it as one
Hang Clean 1-2x6-8 Backoff
Push Press 1-2x6-8 Backoff
WEEK 2:
HIGH BOX SQUAT 3X5
FRONT SQUAT 3X8
SPLIT SQUAT 3X8
WEIGHTED SITUPS 3X10
Week 2:
High Box 2-3x3
Front Squat 1-2x6-8 Backoff
Split Squat 1-2x6-8 Backoff
Week 1 seems to be alright, it could be tweaked in the same way. But it has the volume starting high and tapering off towards the end, you may want to switch that a bit so you accumulate volume and fatigue throughout the week rather than each day.
Week 2 is high volume at the start and finish and somewhat lower in the middle. I didn't take that into account when I made my changes, but it is something you may want to look at as well.