My main concern about the plan outline is - is the first day too tough? Doing chins, dips and squat the same day - is it ok if i would stick to set/reps recommendations?
I am thinking of adding regular deadlift to the plan - what do you think would be the best to add it? Which exercise to substitute for?
The last question: do you think it is ok to add some forearms work in one or two days?
First, don’t modify programs if you’re a newb. Do them as written. How can you know what works for you if you haven’t tried it yet?
Second, ab training is not part of a training session, it’s like icing on the cake afterwards. It should not be counted as one of your main movements.
Chins, dips, and squats is tough day. Put 150% into that day, and you’ll feel like you’ve had the best work out of your life. That said, forget the back extension. Why not try a DB romainian deadlift? oops, see you have that somewhere else in there. a Glute ham raise might work. A good morning would be an option as well.
Deadlift might be good on the 3x5 day. But it’s really up to you.
Think of it this way: take 5 minutes at the end of training session as free time. Do whatever you what during that time (including forearms.
Thank you answering, boyscout. I am not a complete newb and have some experience in lifting weights. Far from intermediate though.
Well, i modified it a bit, because i just ended ABBH and i was front-squatting for the same rep-set scheme, so i substituted it with back squat and moved front squat to the place where back squat was originally (day3).
About ab training: i know, that in the original thread on TBT Chad presented a sample program and ab training wasn’t there. However, in the version of sample workout which i found in the book, there are both ab-wheel and reverse crunches.
What do you mean by 150%?
About back extension - do you mean ditch any lower-back exercise completely from that day because of its toughness, or substitute it with say good morning?
[quote]Zluke wrote:
Thank you answering, boyscout. I am not a complete newb and have some experience in lifting weights. Far from intermediate though.
Well, i modified it a bit, because i just ended ABBH and i was front-squatting for the same rep-set scheme, so i substituted it with back squat and moved front squat to the place where back squat was originally (day3).
About ab training: i know, that in the original thread on TBT Chad presented a sample program and ab training wasn’t there. However, in the version of sample workout which i found in the book, there are both ab-wheel and reverse crunches.
What do you mean by 150%?
About back extension - do you mean ditch any lower-back exercise completely from that day because of its toughness, or substitute it with say good morning?[/quote]
I meant sub it with a good morning, but it’s really up to you. I feel the good morning in my glutes and hams more than low back.
And by 150% I mean you give you complete all to a session. No pussyfooting around.
[quote]Zluke wrote:
Scout, what do you think about exercise pairings for antagonistic movements? Did i pair them near to correct?[/quote]
Yes and no.
I think you’re good caught up on the core movement things.
Chins and dips, yes (pull and pressing upper body, basically, that’s good)
Squats would be paired with something like a good morning or back extension or GHR or deadlift variation (not full deads from the floor, rack pulls might be an option).