I have finally put together a plan for my strength training. Although Ripptoe suggests raising the weight every workout, I'll do it every week. I think that makes more sense for me. When I hit a wall, I'll back off the weight and bring it up again a week at a time. I'm confident I will have quite a bit of progress following this routine.
The workouts will go like this:
Week A
Day 1
Squat 3x5
Bench press 3x5
Chin-ups: 3 sets to failure, unweighted
Dips: 3 sets
Day 2
Front squats 3x5
Press 3x5
Deadlift 1x5
Day 3
Squat 3x5
Bench press 3x5
Pull-ups: 3 sets to failure, unweighted
Dips: 3 sets
Week B
Day 1
Squat 3x5
Press 3x5
Chin-ups: 3 sets to failure, unweighted
Day 2
Front squats 3x5
Bench press 3x5
Power clean 5x3
Dips: 3 sets
Day 3
Squat 3x5
Press 3x5
Pull-ups: 3 sets to failure, unweighted
Warmup for each exercise:
Bar only 2x5
40% workout weight 1x5
60% working weight 1x3
80% working weight 1x2
Working sets as above
Chins/Pullups are all unweighted until 15 reps per set are exceeded.
Alternate weeks A and B
I'm still trying to decide what I'll do on the non-lifting days. I'd like to do some of the CF workouts, but I need to make sure I give myself enough rest. For now, I'll probably do a combination of running, sprinting, rowing, and some of the CF metcon workouts on non lifting days. I will take at least one, and possibly two days a week off. By carefully watching my progress, I'll adjust my behavoir as needed.
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