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jwood 04-25-2010 07:04 PM

Squat, Push/Pull template
Since Jamie at chaos and pain has switched his workouts up, I thought I may give this a try. I like the idea of squatting 3 times a week, and doing push/pull on 3 separate days. It also allows for a lot of partial work. Looking for ideas/ critiques

Here are the squat days:
Bottom Position Squats 5-8 singles or
Parallel Squats 5-8 singles
squats off the rack 5 singles
squats off the rack 5 singles

ATG Squats 4,4,2,2, 5 singles or
Speed Squats 12x2
Heavy band squats 5 singles or
Good Mornings 3x5

Front Squat 10x3 or singles or
Zercher Squat 5-8 singles
Partial front squats 5 singles

jwood 04-25-2010 07:05 PM

Here are the push/pull days:
Normal Bench Press- 5-6 singles or 5x5
Bench press from bottom
5-8 singles w/ bands
5 singles w/ out bands
Bent over rows or yates rows 6x4

Overhead presses 10x3
BTN press or
Military Press (standing or seated)
Powerclean or Snatch

Dumbell Bench Press 5x5 or
Inline bench 10x3
Thick bar chin ups or pullups
Overhead Press from bottom position 5 singles

kman025 04-25-2010 07:19 PM

looks bad ass.... that is all.

Grip-N-Rip 04-25-2010 07:44 PM

Your going to overtrain.

BendtheBar 04-25-2010 07:50 PM

Looks very Paul Anderson-like. I like it. Old school. And I think you've been ramping up your volume and intensity this year, and it appears like you're handling it well. Heck, I like it so much I want to try it for a week ;)

Have you run box squats in a while? I've been mentally debating the benefits of low paused-box squats versus ATGs.

BendtheBar 04-25-2010 07:54 PM


Originally Posted by Grip-N-Rip (Post 51240)
Your going to overtrain.

He can always pull back slightly. Jeremy's a horse.

kman025 04-25-2010 07:55 PM


Originally Posted by Grip-N-Rip (Post 51240)
Your going to overtrain.

you would think he'd overtrain on what he's doing now, yet he doesnt.

jwood 04-25-2010 07:57 PM

Thanks btb, I am not really worried about over training, I think I have been using more volume than this lately and with singles I always have the option to cut back on them and just do 1 or 2 singles. Nothing is set in stone here, I can still go on feel. Also, speed work could really be put in anywhere and act as a recovery day. I am not a huge believer in overtraining, but if I start to feel worn down I will cut back on the volume.

I have not run box squats in a while, but I feel that the ATG squats have helped me a lot. I also like box squats and think they are very effective.

I did take a lot from Paul Anderson's workout, and he used more volume than this and trained the same amount of days a week. If he could do it, I can do it.

Mombow111 04-25-2010 08:04 PM

Grip-N-Rip 04-25-2010 08:19 PM

Well good luck then. Some recover better than others. Anxious to see how you repsond in a month or so.

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