Program Critique

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  • April 3, 2010 at 10:48 am #1269

    If you would like to have a review and critique (rip into it i would like all opinions) please read on:

    Program goes for 3 weeks then 1 week deload and repeat.

    Program is designed for strength gain in Deadlift, Squat, Upper Pull and Upper Push. 4 day a week program, 1 day dedicated to each lift so substitute either squat, bench/military press or row/chins for deadlift to get the other days.

    Accessory exercises are swapped to be different from the lift of focus for that day. ie lunge on deads day, hip thrusters or romanian deads on squat day etc. 2-3 reps are left in the tank for these exercises.

    Days go: Mon: Deads Tue: Upper Push Thu: Squat Fri: Upper Pull

    Example: Deadlift Day

    Warmup: Mobility exercises

    Core and Rehab Circuit: 2 sets of each 30 seconds rest between sets
    Plank, Rev. DB Flye, Side Plank, External Rotations

    Accessory Exercises: 3 sets of 10. 2-3 reps left in tank.
    Lunge, Chins, DB Press

    Main Lift: 3 week progression shown
    Deadlift Week 1
    Sets Reps Intensity
    1 6 70.00%1RM
    1 5 75.00%
    1 4 80.00%
    1 3 85.00%
    1 2 90.00%

    Deadlift Week 2
    Sets Reps Intensity
    1 5 75.00%1RM
    1 4 80.00%
    1 4 80.00%
    1 3 85.00%
    1 2 90.00%
    1 2 90.00%

    Deadlift Week 3
    Sets Reps Intensity
    1 5 80.00%1RM
    1 4 85.00%
    1 4 85.00%
    1 3 90.00%
    1 2 95.00%
    1 1 95.00%
    1 1 95.00%

    April 5, 2010 at 6:25 am #8787

    Do you have a degree of some sort mate?

    April 5, 2010 at 8:32 am #8788

    Maybe…why? I specialize more in rehab and haven’t been programming a strength program for about 2 years so I’m playing with program design over the next 6 months to get back into it.

    April 8, 2010 at 8:31 am #8789

    @dave wrote:

    Maybe…why? I specialize more in rehab and haven’t been programming a strength program for about 2 years so I’m playing with program design over the next 6 months to get back into it.

    Why? Cause you seem knowledgable thats all.

    You seem to go the distance with your programs, so good luck with that!

    April 8, 2010 at 8:50 am #8790

    It’s not really for me, I’m not that advanced after coming off injury an then laziness. But to train people (if I want to late on) I need to iron out my program design. But thanks for knowledgable comment I feel all smart and stuff now.

    April 8, 2010 at 11:10 am #8791

    Looks pretty good.
    What happens if I miss or can’t complete presribed reps in say week 3?

    April 8, 2010 at 12:23 pm #8792

    It’s not complete. The main lift should be performed first in the day, there also might be too much intensity depending on the lifters status and ability to recover etc. Also the rehab core work is just a general idea which would change depending on the persons core strength and rehab needs. If you can not make it to the lift by third week you would just adjust it down. Any progress is progress.

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