Hi Guys,
I am really interested in hearing some feedback on this new strength training split I am after coming up with.
Monday
- Deadlift
â?¢ Warm-up sets
â?¢ 5 sets of 5 reps â?? 2mins rest between sets
â?¢ 3mins rest (or however long it takes you to warm-up and be ready for the next exercise) - Chin-ups
â?¢ 3 sets failure â?? 2mins rest between sets
â?¢ Cool-down: 5-10mins cardio, foam rolling, stretch out any tight places.
Wednesday
- Flat Bench
â?¢ Warm-up sets
â?¢ 5 sets of 5 reps â?? 2mins rest between sets
â?¢ 3mins rest (or however long it takes you to warm-up and be ready for the next exercise) - incline bench press
â?¢ 3 sets, 1.30 mins rest. 8-12reps
â?¢ Cool-down: 5-10mins cardio, foam rolling, stretch out any tight places.
Friday
-
Squat
â?¢ Warm-up sets
â?¢ 5 sets of 5 reps â?? 2mins rest between sets
â?¢ 3mins rest (or however long it takes you to warm-up and be ready for the next exercise)
Assistance work â?? -
Overhead Press
â?¢ Warm-up sets
â?¢ 5 sets of 5 reps â?? 2mins rest between sets
â?¢ Cool-down: 5-10mins cardio, foam rolling, stretch out any tight places. -
Lateral raise
3 sets 10-15 reps
5kg loading after completion of eack week for upper body only if full 5x5 has been completed.
5kg-10kg loading on lower body only if full 5x5 has been completed.
Start off 70% of 1 rep max.
Continue for 12weeks.
Add assistance work if needed.
I have just completed a modified 12 GVT program and now looking to build up my strength over the winter.
Modified GVT went like.
1st four weeks Monday-Bench:10x10 barbell curl 10x10
Tuesday-Bent Over Row:10x10 skullcrusher 10x10
Thursday-Overhead Press:10x10 side lateral raise 10x10
Friday-Squat: 5x5 various
2nd four weeks repeated but with 8x8 and weight increase
3rd for weeks repeated but with 5x5 and weight increase.