Monday: 30% x 15, 70% x 8, 90% x 3 (or failure)
SQ - PUSH
BP - PUSH
DL - PULL
Wednesday: 30% x 5, 40% x 5, 50% x 5, 60% x 5, 70% x 5
Overhead Squat - PUSH
CJ - PULL-PUSH
SDL - PULL
Friday: 30% x 12, 50% x 12, 70% x 6 (or failure)
FSQ - PUSH
IBP - PUSH
weighted PU - PULL
SQ - PUSH
BP - PUSH
DL - PULL
Wednesday: 30% x 5, 40% x 5, 50% x 5, 60% x 5, 70% x 5
Overhead Squat - PUSH
CJ - PULL-PUSH
SDL - PULL
Friday: 30% x 12, 50% x 12, 70% x 6 (or failure)
FSQ - PUSH
IBP - PUSH
weighted PU - PULL
After some further reading, care of Roman Fitness System, I'd amend this, like so:
Monday: 30% x 15, 70% x 8, 90% x 3 (or failure)
SQ - PUSH
Gironda BP or Wide Dips - PUSH
DL - PULL
Wednesday: 30% x 5, 40% x 5, 50% x 5, 60% x 5, 70% x 5
Overhead Squat - PUSH
CJ - PULL-PUSH
SDL - PULL
Friday: 30% x 12, 50% x 12, 70% x 6 (or failure)
FSQ - PUSH
Squeeze Press or Fly-Away - PUSH
weighted PU - PULL
SQ - PUSH
Gironda BP or Wide Dips - PUSH
DL - PULL
Wednesday: 30% x 5, 40% x 5, 50% x 5, 60% x 5, 70% x 5
Overhead Squat - PUSH
CJ - PULL-PUSH
SDL - PULL
Friday: 30% x 12, 50% x 12, 70% x 6 (or failure)
FSQ - PUSH
Squeeze Press or Fly-Away - PUSH
weighted PU - PULL
Lastly, here is a good cautionary post on these issues: http://www.rookiejournal.com/vince-gironda-neck-press-chest-builder-or-shoulder-destroyer.html
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