So I have had a few questions on what training program I use so here it is, its my own mixed with ideals from cube method and westside barbell method. With front squat more often because as a powerlifter I feel that I sometimes neglect quad work. Posterior posterior posterior chain aaaaahhhh Strength cycle, front squat focus Day 1 Week 1. Week 2. Week 3 Dead lift HE. Deadlift RE. Deadlift DE 5x2@85% 4x6-8@70%. 8-10x2@65-70% Pulls from blocks/ conventional 5x2@90% / 3x3@ 75%-80% Deficit pulls 3x3@70%. Front squat 3x5 Lat pull downs 3-4 x12-15 Wght pull-up 3x max Face pulls 3x15 Day 2 Week 1. Week 2. Week 3 Bench press RE. Bench press DE. Bench press HE 4x6-8 @70%. 8-10x2@65-70%. 5x2@85% Close grip bench 3x3 @85% Pause reps 5x2@275lbs Incline dumbbell 4x8 Alt. incline barbell Day 3 Week 1. Week 2. Week 3 Squat DE. Squat HE. Squat RE 8-10x2@70%. 5x2@85%. 4x6-8@70% Pause squat 5x3@75% Front squat 3x5 Shrugs 4x12 Day 4 Oh press 5x3 ramping 3x3 at 90% Dumbbell press 4x8 Shrugs 4x12 Barbell rows 4x10-12 Upper back, triceps, biceps Day 5 Snatch grip Deadlift 5x3 ramping Work up to heavy single on Week 1 bench Week 2 dead Week 3 squat Front squat 3x5 Focus on accessories Hams, quads, low back
Posted on: Thu, 24 Jul 2014 10:43:50 +0000
Trending Topics
Recently Viewed Topics
© 2015