4 Workouts/ Week
Monday: Deadlifts; Box Squats; Assistance
Tuesday: Floor Press; Weighted Pullup; Weighted Dip
Wednesday: Off
Thursday: Squats; Leg Press; Assistance
Friday: Seafood Buffet
Saturday: Bench Press; Dumbbell Row; Military
Sunday: Sunday Brunch Buffet
For major lifts:
1st week: 5 sets of 5
2nd week: 5 sets of 4
3rd week: 4 sets of 3
4th Week: 3 sets of 2
Monday, April 5, 2010
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ReplyDeleteShanker: Forget my feeble attempts at humor below. Thank you for posting this. I am looking forward to reading Danny's comments. I am thinking of incorporating some of this. How much are you increasing your weights each week?
ReplyDeleteWhere are you going for the seafood buffet?
ReplyDeleteDave -- The weight is (or should be) picked such that it's the maximum amount of weight that enables you to complete the prescribed number of sets and reps with reasonable rest periods. And also, within killing yourself in weeks 1 and 2. So, for instance,
ReplyDelete5,5,5,4,4 is in retrospect a good choice (maybe on the heavy side) if the plan was 5x5, but 5,3,2,2,F is not (way too heavy). We are also not talking about RPEs here (sets and reps is not enough info), but Shanker knows what should be done.
Shanker -- We can talk about exercise selection on gchat, but maybe change to ...
Monday, Wednesday, Friday, Sunday: ok
Tuesday: Floor Press; Weighted Dip; Weighted Pullup; (so different order)
Thursday: Squats; rack pulls or reverse-band DL; Assistance (more pulling, but not of / easy from floor)
Saturday: Bench Press; Military Press; Dumbbell Row; (also different order)
Danny: Thanks for your response. Your advice is greatly appreciated.
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