Performance Area > Strength, Power, Reactivity, & Speed Discussion
Planning my training ahead
Raptor:
Well in that layout, the squats are followed by deadlifts and the powercleans are followed by squats AND BSS. That's not good in my eyes at all.
Back when I was doing a modified starting strength I was using this:
squat + bench + reverse lunge + pullups/chinups A1
BSS + deadlift/powerclean + overhead press + pullups/chinups B1/B2
squat + incline + one-leg RDL + pullups/chinups A2
The thing is - I kind of want to go to the gym 5 days a week... keep the workouts short and intense. I also want to use 3x8 primarily at this point in time, and then maybe after a month or so of 3x8 go to 5 rep range schemes. But as of now I'm using 3x8 for the squat and 4x10 for the bench. It builds mental strength and confidence and when I switch back to lower reps I can go better with lower reps. The point of the potentiation&rest week is exactly that. I don't feel I'm overcomplicating anything at all.
I'm also not going to give up on 1-leg RDLs because I love them and they work my glutes so so well, and an unilateral lift is absolutely needed (I want to do unilateral stuff) in each of my squat sessions.
So right now I'm going with squat 3x8 + unilateral hip dominated exercise++leg curls (supersetted with leg curls) and an upperbody lift (usually back stuff and/or shoulders since I have 5 year old girl shoulder strength).
So:
Squat + One-leg RDL++leg curls A1
Squat + Lunge++leg curls A2
For upperbody:
Bench + Triceps pulldowns/dips + back stuff&shoulders B1 and B2 (2x a week bench press)
Optional 5th workout (C):
Jumpsquat/powerclean + BSS + overhead press
So a week is: A1 - B1 - rest - A2 - B2 - C - rest
Again, this only for a month or so. After this I'll probably go more conservative and go with more of a starting strength approach like the one I layed out at the top of this post.
Raptor:
--- Quote from: adarqui on October 14, 2010, 08:07:03 am ---will check this out tmw, forgot to read it ! its in my todo list tab tho ;)
pc
--- End quote ---
Um... right...
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