T Nation

Rennaisance Body Development ?'s

I just read CT’s “Rennaisance Body Development” program and found it very inspirational. There’s no doubt that it’s the exact kind of simple and direct training I need. Before I get started, though, I could use a couple of suggestions.
So far I’ve set up the lifts like this:

Monday

  1. Back Squat
  2. Barbell Bench
  3. Barbell Row

Wednesday

  1. Clean Pull
  2. Sumo Deadlift
  3. Push Press
  • Moved lift #3 to lift #1 since it’s a bit more technical.

Friday

  1. ?
  2. ?
  3. ?

So here are my questions:

  1. What should I do on Friday? For lift #1, I’ve thought of either doing single leg work or doing front squats (and maybe cycling back squats w/ single leg work on Monday).

For the upper body pushing and pulling exercises, I’m really not sure because I’ve already got a horizontal push/pull day and a vertical push/pull day.

  1. My main goal is to gain strength/power, but I also need to put on size. For this reason, I’ve decided to use the 5 x 5 scheme for all lifts except the clean pulls (for which, I’ll use 2 x 5, 3 x 3). Is this okay?

  2. Also, what should I do for the warm-up sets? Currently, I’m doing:
    50% x 5
    70% x 3
    90% x 1
    (only resting as long as it takes to change weights)

Any and all suggestions will be greatly appreciated. In the mean time, I’m gonna go lift.

5*5 for all that? You’re asking for burnout.