Hey guys!
I figured I'd lay out the basics of the program I'm following, in case anyone is interested.
This was a free template laid out by Brian, who I'm a huge fan of and if you aren't following the guy on YouTube, what are you doing?! Go give him a follow!
The lay out is
- warm up
- working sets
- accessory
- conditioning
It's a 4 days split with the main focus on strict press, bench, squat, deadlift. I opted to switch out the strict press day for more of a free day for strongman or a sweaty crossfit style workout.
"What?! No strict press?!" I know I know. I'm not completely neglecting my shoulders, I promise. But with my old shoulder injury I'm still trying to ease back into heavy direct shoulder work so strict press is off the table for now.
Hey a year ago I could bench 135 without my shoulder aching! Gimme a damn break!
Ok!
It's pretty simple, and for the most part it's kind of up to the individual on what they want to do for warm up, accessory, and conditioning
I'm not going to get real in depth because of that, all I'll say is warm up properly, and don't neglect your conditioning!
This is a 9 week program, followed by 2-3 weeks to hit a new PR on each lift. You could go balls out and PR on everything the same day, like a powerlifting meet but since I'm not into this training for any competition aspect, I take some time to recuperate between prs.
So, the working sets are based on percentages of your 1rep max (1RM).
Weeks 1 - 3:
- 65% - 8
- 75% - 6
- 85% - 4+
Weeks 4 - 6:
- 70% - 6
- 80% - 4
- 90% - 2+
Weeks 7 - 9
- 75% - 5
- 85% - 3
- 95% - 1+
The + is there because it is X reps, or as many as possible. If you can't get more thats fine, but you need to at least hit the specified number to complete the top set.
I'm sure if you've read any of my posts you'll know I tend to stick to body weight exercises in reps schemes of 21-15-9 or 15-10-5 for warm ups. If it's leg day I'll focus on squat movements, deadlift day I'll do something to stretch the hamstrings, and chest day usually push ups and something the warm the shoulders like plate raises.
Like I said, it's a 4 day split which if you're new to this and don't know it means you have 4 workout days and 3 rest days each week. These heavy workouts can really dig into your CNS so the rest days are pretty important.
Like I said, this is taken from Brian Alsruhe, he's given out multiple free programs on his YouTube so if you haven't, go subscribe to that dude, find a program you like from him or just check out his content it's all quality.
I did a post on the guy already if you're interested.
Ok everyone hope you found something of value in here.
Have a great day!