Ive decided to go ahead and try out this program but modified more to my liking (in regards to training movements etc)
Here’s what my current program looks like (4-6 weeks then switch it up)
Day 1 (Maximal Strength)
- Dips (Accentuated Eccentrics)
Singles 117.5 +(15 lb DB Eccentric)
10-12 x 1 Rest 1 1/2 Min - Chin Ups / Seated Rows 2 x 10
3 x 3, 2 X 1 - Front Squats 5-6 x 4
- Finisher
Farmers Walks (For Time - Currently at 85 lbs for 1 Minute Walk)
Day 3 (Str Endurance)
- Chin Ups 3x3, Static Hold (60-75% 1 RM for Time)
- Dips 5 X 15 Rest 3 Mins
- Back Squat 5-6 x 3
- Finisher - DB Swings 1-2 x 20
Day 5 Hypertrophy
- Dips 4-5 x 6-7
- Chin Ups 3x3, 2x1/ Seated Rows or BW 3 Finger Chins with Eagle Loops
- Romanian DL 4x5
- Finisher - DB Snatches
10-15 Each Arm Light/Medium Weight
Day 7 Speed
- Dips
10-15 Sets of 2 with 25-35% of 1 RM Rest 30-45 Secs - Chin Ups
3 x 3 , Static Hold for Time
3.Back Squat
5-6 X 3 , 50% 1 RM 8-10 Sets of 2 , 45 Secs Rest
4 Finisher
Farmers Walks
Off Days are used for Rest or various types of GPP/Plyo work etc…