Hey guys. I joined up after my cousin recommended I do it. He has let me come and use his laptop while we play COD and just hang out.
I am just starting to train for the military and after thinking about doing 5/3/1 and Greyskull LP I decided on ws4sb.
I am confused about what my max lower day exercise should be to work hop to my 3-5 rep max.
I am not trying to look like a powerlifter or get really strong in a specific thing like a below parallel squat that requires lots of skill and technique. I am looking for lifting to enhance my training not become the entirety of it.
From reading about a bit online I have seen lots of people recommend the snatch grip deadlift for athletes or people wanting to get the best bang for their buck.
I was thinking defect snatch grip deadlifts would be a good idea. I have tried squatting and I can only high bar squat or snatch grip deadlift. A powerlifting squat is too technical for me to learn and I have no real interest in doing so and I can’t really feel a conventional deadlift working anything.
I did some snatch grip deadlifts last night and today my upper back, traps, wrists, hamstrings and flutes are sore as hell.
I can do high bar squats if I borrow my cousins olympic shoes but I am not very good as I am a newb and again I am not a weightlifter. I don’t feel very safe squatting and I sometimes get bad knee pain.
My program will basically be this:
Day 1
Max upper
Day 2
Conditioning
Day 3
Max lower
Day 4
Conditioning
Day 5
Repetition upper
Day 6
Conditioning
Day 7
Dynamic lower
Max upper day :
A. (work up to max set of 3-5)
Bench press alternated with Overhead press (alternate by month)
B. ( perform 2 max sets first set hit 15-20 reps)
Flat neutral grip dumbbell press
C. (row and rear delt superset 3-4 sets 8-12 reps)
Dumbbell rows
Rear delt flyes
D. (3-4 sets 8-15 reps)
Dumbbell shrugs
E. (3-4 sets 8-15 reps)
Hammer curls
Max lower day:
A. ( work to max set of 3-5)
Olympic squats alternated with Snatch grip deadlifts (alternate by month)
B. (3 sets 6-12 reps)
Walking barbell lunges
C. ( 3 sets 8-12 reps)
Hyperextensions
D. ( 3 max sets)
Decline sit-ups
Dynamic lower day:
A. ( 5-8 sets 1-3 jumps)
Box jumps
B. ( 2-3 sets 8-12 reps)
Bulgarian split squats with dumbbells
C. ( 3 sets 8-12 reps)
45 degree hyperextensions
D. ( 4 sets 10-15 reps)
Hanging leg raises
Repetition upper day:
A. ( 3 max sets)
Pressups
B. ( pulling and rear delt superset 3-4 sets 8-12 reps)
Lat pull downs
Rear delt flyes
C. ( 4 sets 8-12 reps)
Dumbbell lateral raises
D. ( traps and arms superset 3 sets)
Dumbbell shrugs
Hammer curls
E. (grip and forearm strength 3 max sets)
Grippers
Conditioning I:
3 mile run
Conditioning II:
1 mile best effort
Conditioning III:
Hill sprints/Flat sprints
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