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  • Current Strength Training Program

    Încărcat de

    Scotty Hall
    9 vizualizări4 pagini
    The document outlines a 4 day per week lifting program with one day focused on volume and one day focused on intensity for each of the main lifts - squat, bench press, deadlift, overhead press, and rows. Each day includes a primary lift, secondary lift, and an accessory lift. The program progresses the weight on volume days each week and uses daily maxes, 5RMs, 3RMs, or 1RMs on intensity days over 3 week waves.

    Descriere originală:

    4 Day texas split

    Titlu original

    Four Day Texas Split 1.1

    Drepturi de autor

    © © All Rights Reserved

    Formate disponibile

    XLSX, PDF, TXT sau citiți online pe Scribd

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    The document outlines a 4 day per week lifting program with one day focused on volume and one day focused on intensity for each of the main lifts - squat, bench press, deadlift, overhead press, and rows. Each day includes a primary lift, secondary lift, and an accessory lift. The program progresses the weight on volume days each week and uses daily maxes, 5RMs, 3RMs, or 1RMs on intensity days over 3 week waves.

    Drepturi de autor:

    © All Rights Reserved
    Descărcați ca XLSX, PDF, TXT sau citiți online pe Scribd
    Indicator pentru conținut neadecvat
    9 vizualizări4 pagini

    Current Strength Training Program

    Încărcat de

    Scotty Hall
    The document outlines a 4 day per week lifting program with one day focused on volume and one day focused on intensity for each of the main lifts - squat, bench press, deadlift, overhead press, and rows. Each day includes a primary lift, secondary lift, and an accessory lift. The program progresses the weight on volume days each week and uses daily maxes, 5RMs, 3RMs, or 1RMs on intensity days over 3 week waves.

    Drepturi de autor:

    © All Rights Reserved
    Descărcați ca XLSX, PDF, TXT sau citiți online pe Scribd
    Indicator pentru conținut neadecvat
    din 4

    Current Lifts

    Day
    Stressor
    Primary Movement
    Starting Weight (wk1)
    Primary Rep Scheme
    Secondary Movement
    Secondary Rep Scheme
    Third Movement
    Thrid Rep Scheme

    Squat
    315

    Bench
    250

    Volume
    Squat
    200
    5x5
    Paused Squats
    3x8
    Lat Pulldowns
    3 x 10-12
    Chins 3 x AMRAP

    *rotate 5rm 3rm or 1rm over 3 week waves


    **60% wk1, 65%wk2, 70%wk3
    Progress volume days by 5-10#

    Volume
    Bench
    155
    5x5
    DB Press
    3 x 10-12
    Triceps
    3 x 10-12
    Chins 3 x AMRAP

    Dead
    405

    Intensity

    OHP
    165

    Row
    225

    Intensity
    Dead
    Bench
    Top set of 5*
    Top set of 5*
    Top 5, 3, or 1
    Top 5, 3, or 1
    DE Squats
    Dips
    8 x 2 @ 60% of 1rm**
    3 x AMRAP
    SLDL
    Triceps
    3 x 10-12
    3 x 10-12
    Chins 3 x AMRAP
    Chins 3 x AMRAP

    Squat
    315

    Current Lifts
    Day
    Stressor
    Primary Movement
    Starting Weight (wk1)
    Primary Rep Scheme
    Secondary Movement
    Secondary Rep Scheme
    Third Movement
    Thrid Rep Scheme

    Monday
    Volume
    Squat
    200
    5x5
    SLDL
    3 x 10-12
    Lat Pulldowns
    3 x 10-12
    Chins 3 x AMRAP

    Bench
    250
    Tuesday
    Volume
    Bench
    155
    5x5
    Incline DB Press
    3 x 10-12
    Triceps/Biceps
    3 x 10-12
    Chins 3 x AMRAP

    Dead
    405
    Wednesday

    *rotate 5rm 3rm or 1rm over 3 week waves, if singles try to hit 5 @ 90% or over
    **60% wk1, 65%wk2, 70%wk3
    Progress volume days by 5-10#
    rep scheme is listed as sets x reps

    OHP
    165
    Thursday
    Intensity
    Dead
    Top set of 5*
    Top 5, 3, or 1
    DE Squats
    8 x 2 @ 60% of 1rm**
    GHR/ABS
    3 x 10-12
    Chins 3 x AMRAP

    Row
    225
    Friday
    Intensity
    Bench
    Top set of 5*
    Top 5, 3, or 1
    Dips
    3 x AMRAP
    Triceps/biceps
    3 x 10-12
    Chins 3 x AMRAP

    Saturday

    Sunday

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