I'll be starting an intermediate program next week with the goal of gaining strength & bodyweight. I'm basing it on the TX method in Practical Programming, but the intermediate chapter is the least detailed in the book. Monday is volume, Wednesday is recovery, & Friday is intensity.
how's this look for 2 weeks?
M- squat, bench press, chins, weighted sit-ups
squat & bench 5x5 sets across, chins 3 X 8-15
W- front squat, OHP, DL, misc. ab exercise
front squat & OHP 3x3, DL 1X5
F- squat, bench, pullups, dips
squat & bench- 1 heavy set of 5, pullups & dips 3X8-15
M- squat, OHP, chins, weighted sit-ups
squat & OHP 5x5 sets across, chins 3 X 8-15
W- front squat, bench press, DL, misc. ab exercise
front squat & OHP 3x3, DL 1X5
F- squat, OHP, pullups, dips
squat & OHP- 1 heavy set of 5, pullups & dips 3X8-15
I'm a little concerned doing deadlifts on Wednesday could negate its effectiveness as a recovery workout. Also, rows might be better than pullups &/or chins (alternate rows & DL like squats & front squats). I guess the short version is I'm not sure how to treat the pulling component of the workouts.
any critiques welcome. sorry about the length of my post.
how's this look for 2 weeks?
M- squat, bench press, chins, weighted sit-ups
squat & bench 5x5 sets across, chins 3 X 8-15
W- front squat, OHP, DL, misc. ab exercise
front squat & OHP 3x3, DL 1X5
F- squat, bench, pullups, dips
squat & bench- 1 heavy set of 5, pullups & dips 3X8-15
M- squat, OHP, chins, weighted sit-ups
squat & OHP 5x5 sets across, chins 3 X 8-15
W- front squat, bench press, DL, misc. ab exercise
front squat & OHP 3x3, DL 1X5
F- squat, OHP, pullups, dips
squat & OHP- 1 heavy set of 5, pullups & dips 3X8-15
I'm a little concerned doing deadlifts on Wednesday could negate its effectiveness as a recovery workout. Also, rows might be better than pullups &/or chins (alternate rows & DL like squats & front squats). I guess the short version is I'm not sure how to treat the pulling component of the workouts.
any critiques welcome. sorry about the length of my post.