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General strength & conditioning template

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  • General strength & conditioning template

    I noticed at week 6 on the general strength & conditioning template that exercises 2 and 3 on each respective training day changes. For example: weeks 1-5 on day 3 exercises 2 and 3 are the 2 second pause bench press and the hip thrust. At week 6 they change to close grip bench press and RDL. Is this the recommended approach? I’m making some good progress on the 2 second pause bench press and I don’t want to give it up just yet. But if changing exercises 2&3 on each respective training day at week 6 is the prescribed protocol then I will adhere

  • #2
    Yep, it's designed this way! Hopefully you get some good transfer out of the close grip bench too!

    -Jordan
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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    • #3
      Originally posted by Jordan Feigenbaum View Post
      Yep, it's designed this way! Hopefully you get some good transfer out of the close grip bench too!

      -Jordan
      ok. I will stick with the template’s plan then.

      One more question. I recently returned to overhead pressing after a layoff from it due to some pain I was experiencing in the shoulder. I performed an overhead trap bar press with light weight for about a month and now I’m back to the barbell. Should I do a LP approach to OHP since I lost quite a bit of strength on it? E.G. 3x5, add 2-5 lbs/week or stick with the 4’s as laid out in the template?

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      • #4
        Nope. I would just do the programming as laid out by the template. Happy to hear the shoulder is better!

        -Jordan
        Barbell Medicine "With you from bench to bedside"
        ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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