what do you think of this program
was thinking of an upper/lower splitt with focus on the 4 big lifts,
Barbell row 5x10
Biceps Curls 2x12
Planke/Sideplank 3x20s(20s each side)
Thinking of going pyramide like on the 5x5,
and using a flat pyramid on the 3x5.
was thinking of maybe applying prilepins table on the first main lift of the WO.
week 1 monday
Benchpress 5x5 65%1rm
week 2 monday
Benchpress 5x4 75%1rm
week 3 monday
Benchpress 5x3 85%1rm
week 4 monday
Benchpress 3x1 95%1rm
Looks solid, especially if you have a strong lower back. Have you considered speed work on squat/dead days, like:
Squat, speed deads
Deadlift, speed squats
...not saying this would necessarily be better. More wondering if you've ever played with speed work?
have been thinking about it, especially after i read practical programming by mark rippetoe.
but wonder how this will effect hypertrofy?
are training for size and strenght, and are competing in powerlifting, if a meet is convenient with my training phase.
kinda figured out that since im also focusing on size and strenght, i just do some explosive work like box squats for the first sets 50-65%1rm before the working sets.
Also, gets to be a bit of a cardio workout by the end.
I do like speed squats more then speed deads. I wish I had some bands to play around with. Maybe Santa (or my wife) is listening....
like you say, speed work isnt always fun.
dont have that experience with it but i prefer lifting heavy, and any thing below 65%1rm i just plain dull.
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