RUSS
Member
Starting a new lifting cycle , and I came up with this:
A.)
FRONT SQUAT 3x10
FLAT BENCH 10x3
B.)
BARBELL ROW 10x3
ROMANIAN DEAD LIFT 3x10
C.)
MILITARY PRESS 10x3
FRONT SQUAT 3x10
D.)
CHEST SUPPORTED ROW 10x3
DEAD LIFT 10x1
Basically a PUSH/PULL 2on 1 off to start, more rest days may be added as the weeks go by in the form of morphing to an EOD and even to a 3x/wk by cycles end (only if needed). I also may knock down to 3x3 and 1x10 for a few weeks at the end - I would imagine this will keep me going for any where from 8-12 weeks total.
Loads will be 80% + for the 10x3's and the volume sets will be fairly conservative starting percentages to keep from stalling , the 10x1 deads will be somewhere in the neighborhood of 85% to start.
It was highly tempting to throw in upright rows and a barbell curl somewhere in the programming but I have a good feeling about this as is.
Thoughts, critiques, questions etc. are all welcomed...
A.)
FRONT SQUAT 3x10
FLAT BENCH 10x3
B.)
BARBELL ROW 10x3
ROMANIAN DEAD LIFT 3x10
C.)
MILITARY PRESS 10x3
FRONT SQUAT 3x10
D.)
CHEST SUPPORTED ROW 10x3
DEAD LIFT 10x1
Basically a PUSH/PULL 2on 1 off to start, more rest days may be added as the weeks go by in the form of morphing to an EOD and even to a 3x/wk by cycles end (only if needed). I also may knock down to 3x3 and 1x10 for a few weeks at the end - I would imagine this will keep me going for any where from 8-12 weeks total.
Loads will be 80% + for the 10x3's and the volume sets will be fairly conservative starting percentages to keep from stalling , the 10x1 deads will be somewhere in the neighborhood of 85% to start.
It was highly tempting to throw in upright rows and a barbell curl somewhere in the programming but I have a good feeling about this as is.
Thoughts, critiques, questions etc. are all welcomed...
