Hello guys! I would like to share a workout template I developed using the high frequency strength training advocated by Waterbury and lately Christian Thibaudeau with some tips and thoughts from the great Dan John, whose simple and refreshing training philosophy have made a huge impact in my training life.
Well the concept is:
3 workouts per week (M/W/F)
5 exercises per workout (Zerquer Squat/Overhead Press/Pull Up/Chest Supported Row/High Pull)
5 work sets per exercise, short of failure (following Waterbury tip of stoping the set when rep speed goes down)
Only 45 and 25 lb plates, so I do 5 sets of as many reps as possible while still accelerating the bar, and keep adding reps until I manage to put another 25 plate each side of the bar.
Obs 1. You may have notice that there’s now horizontal pressing, this is because my chest is my strongest bodypart and not training them directely some part of the year in fact helps me to create a more proportionate physique. And horizontal pressing sometimes bother my shoulders as well.
Obs 2. At the end of a workout I way add a few isolation movements for a couple of sets, usualy for arms or side delts.
So this is it, any tips and opinions would be appreciated, thanks!