So, I found this basic program layout on a site and figured I’d give it a go. I really need to gain strength and up my lift numbers, as well as put on some size. I figured a PL type program would help me achieve both of these. I’ll post the program and then type out my questions at the end of my post. Thanks for any help!
'Day 1 - Max Effort (ME) squat/deadlift
Squat/deadlift/good morning - Using one of these exercises or a variation of them for no more than 3 consecutive weeks work up from a warm up in sets of 3 until 3 repetitions are no longer possible and switch to a single rep working up to 4 single repetitions of between 90-100% of your max.
Lower back work - Choose from glute-ham raises, reverse hyper-extensions, half deadlifts, Romanian deadlifts, stiff-legged deadlifts (SLDLs), hyper-extensions or cable pulls - 4 x 8-10 (weighted if need be to stay within rep range)
Abs - Any form of rectus abdominus work - 4 x 8-12
Lat work - Any form of upper back work such as wide grip chins, pull downs, barbell rows, cable rows - 4 x 8-10
Day 2- Max Effort (ME) Bench press
Bench Press of any of the above mentioned variations working from a triple to a single.
Tricep work - Any form of core strength tricep work such as close grip bench, JM presses, Tate presses, lying dumbbell extensions - 4 x 5-10
Cable pushdowns - A variety of cable attachments may be used (flat bar, V bar, rope) - 4 x 8-12
Shoulder work - choice of either lateral or front raises - 4 x 10-12
Lat work - as above - 4 x 8-10
Biceps - Pick any bicep exercise of your choice - 3 x 8-10
Day 3- Dynamic Effort (DE) Squat
Box squat 8-12 doubles with 45-65% of 1RM
Lower back work - as Day 1
Side bends (or variation of external oblique training) - 4 x 8-12
Day 4- Dynamic Effort (DE) Bench press
Speed bench 8-10 triples with 45-46% 1 RM
Tricep work - as Day 2
Pushdowns - as Day 2
Lat work - as Day 1
Biceps - as Day 2 "
#1. On monday which is squat/deadlift, it says to change the lift every 3 weeks. I’m confused. For a low body ME day, there aren’t many big lifts to choose from. Would I switch from squats for 3 weeks, then go to deadlift, and then back to squat? Argh?!!? Please help me, I’m sure this is a stupid question.
#2. On day 3 for DE squats, it says 8-12 doubles. What the hell are doubles? I’ve never heard of “doubles”, and I’ve been lifting/reading for years.
#3. For the assistance work, I choose one exercise from all the choices, correct?
That’s it, really appreciate any help I can get. Thanks