Thanks adonail and Big Martin!
I dont lift in a shirt but have just finished Watererbury’s lift fast so will continue with some work at that temp.
Can you can give me an idea of the numbers of set per workout I should be looking at here. Given the rest periods and the number of exercises… around 10-12?
And can I confirm you dont recommend any single joint stuff?
Good one Big Martin, but i suggest just one modification. If he are a little less advanced he might benefits from every other training split
Monday: A bench day
Friday: B bench day
Wednesday: bench day A
That way you hit upper and lower body muscles every 4-5 day that’s better for someone who have less experience and need to resolve technicals issues(read motors units movement sprecific adaptation). Charles Poliquin also advocate that kind of frequency of stimulation.
rest 3-5min between sets(if you want relative strength)
85-100% weight( 1-5RM)
1-3 big exercices per workout
practice your deadlift on the floor to develop stating strength
If you don’t lift with a bench shirt, practice paused bench press with a cadence like 211 even 212 sometimes. But don’t forget to use SSC(Stretch shortening cycle) with some sets per workout.