Using the Periodisation Bible

I am trying to get strong enough to do more than 20 press ups, 2 dips and more than 2 overhand pull-ups. I am slowly losing weight so its getting easier but I can’t really add much intensity because I can do so few. What exercises would be good for the periodisation template with most transfer to bodyweight stuff?

Do you work out in a gym or at home? How accessible is the equipment, i.e. chin up bar in the doorway or a dip/chin combo?
If you work out at home, then use Pavel’s ladder system or throughout the day knockout a chin/dip every time you walk by it. Do pushups throughout the day to really accumulate the numbers. When the chins/dips get difficult then negatives would help.

Add incline rows for more pulling volume. You can incline your body to whatever you need to so you’re able to get 8-12 reps. That should definitely help build your pulling muscles.

I have gone for this.

Bench press 531
chest or shoulders 5x10-20 - Incline dumbbell bench
Upper back or lats 5x10-20 - Underhand lat pulldown
Triceps 5x10-20 - CG bench ?.. do these go all the way down or stop few inches off the chest ?

Deadlift 531
Hamstrings 5x10-20 - hamstring curls
Quads 5x10-20 - leg curl
Abs 5x10-20 - hanging leg raises

Overhead press 531
shoulders or chest 5x10-20 - lateral dumbbell raises facepull supersets
lats or upper back 5x10-20 - Dumbbell rows
Triceps 5x10-20 - Seated overhead dumbbell triceps raise

Squat 531

low back 5x10-20 - hyperextensions
Quads 5x10-20 - leg curls
abs 5x10-20 - hanging leg raises

I was surprised there is no bicep work at all in the template so i might throw some curls in once or twice a week if i feel like it.

[quote]Pj92x wrote:
I have gone for this.

Bench press 531
chest or shoulders 5x10-20 - Incline dumbbell bench
Upper back or lats 5x10-20 - Underhand lat pulldown
Triceps 5x10-20 - CG bench ?.. do these go all the way down or stop few inches off the chest ?

Deadlift 531
Hamstrings 5x10-20 - hamstring curls
Quads 5x10-20 - leg curl
Abs 5x10-20 - hanging leg raises

Overhead press 531
shoulders or chest 5x10-20 - lateral dumbbell raises facepull supersets
lats or upper back 5x10-20 - Dumbbell rows
Triceps 5x10-20 - Seated overhead dumbbell triceps raise

Squat 531

low back 5x10-20 - hyperextensions
Quads 5x10-20 - leg curls
abs 5x10-20 - hanging leg raises

I was surprised there is no bicep work at all in the template so i might throw some curls in once or twice a week if i feel like it.[/quote]

This is fine. Make sure you are eating to support your training.

Also, don’t forget jump work, aerobic work and flexibility and mobility training.

[quote]Jim Wendler wrote:

[quote]Pj92x wrote:
I have gone for this.

Bench press 531
chest or shoulders 5x10-20 - Incline dumbbell bench
Upper back or lats 5x10-20 - Underhand lat pulldown
Triceps 5x10-20 - CG bench ?.. do these go all the way down or stop few inches off the chest ?

Deadlift 531
Hamstrings 5x10-20 - hamstring curls
Quads 5x10-20 - leg curl
Abs 5x10-20 - hanging leg raises

Overhead press 531
shoulders or chest 5x10-20 - lateral dumbbell raises facepull supersets
lats or upper back 5x10-20 - Dumbbell rows
Triceps 5x10-20 - Seated overhead dumbbell triceps raise

Squat 531

low back 5x10-20 - hyperextensions
Quads 5x10-20 - leg curls
abs 5x10-20 - hanging leg raises

I was surprised there is no bicep work at all in the template so i might throw some curls in once or twice a week if i feel like it.[/quote]

This is fine. Make sure you are eating to support your training.

Also, don’t forget jump work, aerobic work and flexibility and mobility training.
[/quote]

Limber 11 and foam rolling. Might do some box jumps on my cardio days.

As for calories I am at about 35% body fat so I am going to be eating at a calorie deficit. Hopefully I will be fine on a slight 10-15%deficit while still making progress.


Jumps added in now too. Cheers Jim.

Have you considered a recovery day?

[quote]wilson1 wrote:
Have you considered a recovery day?
[/quote]

I have started extra light so I won’t be too exhausted and once it starts getting harder I might throw in some rest days.