Hey BBM,
I would like to specialise in the squat, press and weighted chinups, similarly to how powerlifters train their three lifts. I was wondering if you have any advice that you could offer me in terms of programming.
I was interested in the formatting style that Alan Thrall used in his free 12 week programme from a year and a half ago, where he assigned exercises into three slots for a four day microcycle.
IE
Monday Tuesday Thursday Friday
Squat Deadlift Squat Deadlift
Bench Bench Bench Bench
Press Squat Press Lat Pulldowns
Obviously these were further organised into main, supplemental, and assistance movements, but this was the organisation style for basic movement patterns and how they relate to what lifts he was trying to improve.
How many slots would you recommend to each particular exercise for my interests in a 4-day/week split?
I was thinking something along the lines of
3 Squat Slots
4 Press Slots
3 Chinup Slots? (I was thinking that i could possibly start at 3 for a few months and eventually up it to 4, where a supplemental variation is supersetted with a press variation for high reps)
1 Bench Slot
1 Deadlift Slot
What are your thoughts on the topic?
I would program it similarly to other lifts with respect to specificity, progressive overload, etc. That said, I don’t know anything about you so it’d be hard to make a meaningful recommendation. I also wouldn’t do supersets for strength.
I am a 19 year old male, 175cms and ~80kgs
Current lifts are Squat 145kgx5, Deadlift 155kgx5, Press 72.5kgx1, Bench 90kgx7 and Chinup 32.5kgx7
Goals would be a 4 plate squat, BW Press and 3 plate chinup.
The only injury I have would be residual medial epicondilytis that i developed from doing multiple one arm chinup attempts last year when I was trying to get the skill. Its almost completely gone but I sometimes experience pain, should make too much of an impact from a programming standpoint.
Working from most recent to starting:
Im on week 6 of the free Bridge template (will finish this before anything else)
1 month of lockdown workouts
8 weeks of the texas method (I’m sorry)
5 months of 5/3/1 (hehehe…)
6 months of pure bodyweight stuff+bouldering (no gym)
2 years of calisthenics and following advice from r/fitness and r/bodyweightfitness.
I think my general plan will be to train for hypertrophy and some general cardiovascular fitness for 6-12 weeks, and taper down to training in the lower rep ranges and eventually trying to PR.
I am a 19 year old male, 175cms and ~80kgs
Current lifts are Squat 145kgx5, Deadlift 155kgx5, Press 72.5kgx1, Bench 90kgx7 and Chinup 32.5kgx7
Goals would be a 4 plate squat, BW Press and 3 plate chinup.
The only injury I have would be residual medial epicondilytis that i developed from doing multiple one arm chinup attempts last year when I was trying to get the skill. Its almost completely gone but I sometimes experience pain, should make too much of an impact from a programming standpoint.
Working from most recent to starting:
Im on week 6 of the free Bridge template (will finish this before anything else)
1 month of lockdown workouts
8 weeks of the texas method (I’m sorry)
5 months of 5/3/1 (hehehe…)
6 months of pure bodyweight stuff+bouldering (no gym)
2 years of calisthenics and following advice from r/fitness and r/bodyweightfitness.
I think my general plan will be to train for hypertrophy and some general cardiovascular fitness for 6-12 weeks, and taper down to training in the lower rep ranges and eventually trying to PR.