Day 1
Back Squat - Work up to 3 reps @ 90% + optional singles up to maximum
Superset with Band Good-Morning (5x15+ reps)
BTN Press - Work up to 3 reps @ 90%
Superset with Weighted Chins (5x8 reps)
Bicep Curl - 3x8 reps
Day 2
Back Squat - Work up to 5 reps @ 85% + optional singles up to maximum
Superset with KB Swing (5x20 reps)
Bradford Press - Work up to 5 reps @ 85%
Superset with Face-Pull (5x12 reps)
Deadlift - Work up to 3 reps @ 90%
Day 3
Back Squat - Work up to 1 rep @ 95% + optional singles up to maximum
Superset with Band Good-Morning (5x15+ reps)
Strict Press - Work up to 1 rep @ 95% + optional singles up to maximum
Superset with Rows (5x10 reps)
Bicep Curl - 3x8 reps
hey love your blog, you should definitely do more videos. I came by your blog on chaos and pain, it was mentioned there that you had a fair bit of training experience under your belt by the time you started working with jamie, any chance of a blog entry on how/when/why you started lifting also what your earlier programming looked like - what programs you followed if any. Plus any info on how long it took you to get those impressive ohp numbers - how you did it/tips etc, cheers
ReplyDeleteHey, I can definitely get a post up about my lifting background. Same with the info on pressing.
ReplyDeleteI will continue to post PR vids as they come, I don't think ill video full sessions anymore. Maybe just once and a while.
Thanks for the input.
Joe
cool, is the program you list above done three days a week? or three days then repeat?
ReplyDeletethanks
Three days per week
Delete