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
½ squats off the rack 5 singles
¼ 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
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
looks bad ass.... that is all.
Your going to overtrain.
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.
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.
Well good luck then. Some recover better than others. Anxious to see how you repsond in a month or so.
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