i believe his point his that he wants to specifically work on his weakpoint in the bench?

anyway, setup there looks better but i'd worry about recovery for upper body.

i didn't see anything about the bench weak point you mentioned, but i think changing the program completely is enough of a change without tweaking the program before doing the basic model.

and the middle of the week workout is specifically in there to fuel recovery for friday. i've been on that routine for months and have only missed friday PRs once or twice.

What about this:

Monday-

Squat- 5x5
Bench- 5x5 (alternating w/ press)
Clean/Row Variation

Wednesday-

Front Squat- 3x3
Bench/Press- 2x5
GHR- 3x8
Chins

Friday-

Squat- 3RM
Deadlift- 3RM
Bench/Press-3RM

rip recommends sticking with the same squat for the recovery workout.

what is your reasoning behind triples on friday? not that it wouldn't work, but i would just use the basic template for as long as possible. other rep ranges are usually introduced when progress legitimately stalls on friday (after things are done on monday to fix friday's lack of progress). so if you really got stuck on friday's 1x5, you could alternate between a 5rm and 3rm or 3rm/2rm/1rm, etc.

I see, thanks.

So basically:

M:

Squat- 5x5
Bench/Press-5x5
Clean or Row Variation

W:

Squat- 2x5
Bench/Press-2x5
GHR
Chins

F:

Squat- 1x5
Bench/Press- 1x5
Deadlift-1x5

I know he mentions Assistance Work as more or less an individual issue, I suppose the best course of action is to do it this way as listed for a month/6 weeks and adjust from there.

yeah i wouldn't add anything else yet. you will already be wrecked every monday from friday's deadlift.

Front Squat- 175x3, 205x2x3, 225x3
Speed Deadlift- 10 singles @ 275
Walking Lunge- 60x7, 70x7, 60x7, 50x10
Dragon Flags- 2x12
Side Bends- 2x12

Damn, those dragon flags look retarded hard.

ya they are

Do you feel the burn real good doing them?



jk, they look pretty great, gotta put it in 2010 goals to be able to copy mr Grind for those bad boys.

Phase 3/Week 11/Day 3

DB Incline- 55x3, 65x3, 75x3, 80x3, 60x5, 70x5
Weighted Pushups (no bands that are good @ my gym)- BW+45x7, BW+55x7, BW+70x7, BW+45x10
Supinated Grip Row- 130x7, 140x7, 150x7, 135x10
Face Pulls- 30x3x12
Band Pull Apart- 3x12

Phase 3/Week 11/Day 3 (Thursday's workout was actually day 2)

Speed Squat- 185x10x2 every minute
Rack Pulls- 305x5, 335x5, 355x5, 315x7, 275x7

I subbed out Reverse Lunges for Split Squats- 60x5, 60x5, 70x5, 50x7

Woodchop- 40x2x12

Phase 3/Week 11/Day 4

Speed Pin Press- 135x10x3 on the minute
Close Grip Row- 130x5, 145x5, 155x5, 130x7, 145x7
Push Press (Went back to BB)- 115x5, 135x5, 145x5, 135x2x7
Straight Arm Pulldown- 25x3x12

I did both an upper and lower body workout today. I won't be able to make it to the gym until Sunday and I didn't want to get further behind.

Phase 3/Week 12/Day 1

Front Squat- 215x2, 245x2, 235x4
Walking Lunges- 35x2x7, 25x10

I only did one set each of the Dragon Flags and Suitcase Deadlifts because I decided to do these after the upper body workout.

Phase 3/Week 12/Day 2

DB Incline- 75x2, 85x2, 70x4
Weighted Pushups- BW+70x2x7, BW+45x10
Supinated Grip Row- 135x7, 150x7, 140x10
Face Pulls- 25x3x12
Band Pull Apart- 3x12

These are my goals for the 1rm tests after I finish the program:

Bench Press- 235
Squat- 345
Deadlift- 420

Gonna be a pretty sick sweat.