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Anonymous
>>389924
Train with linear overloading and restart it a few times before moving to any more complex periodization.
for example, If your 5 RM is 100 kg then 1. week: first workout 5*5*85, second 1*5*92,5 kg 2. week: 5*5*87,5 kg, second 1*5*95 kg 3. week: 5*5*90 kg, second 1*5*97,5 kg 4. week 5*5*92,5 kg, second 1*5*100 kg 5. light week weeks 6 - N are PR weeks, do as long as you progress and keep light weeks after 3 weeks of hard training. When you stall, restart and set the weights start in a same fashion. You can throw a light workout between those two heavier ones if you want. Light workout would be 3*3*70 kg.
You can do 5*5, 1*5 for presses, squatz but for deadlift you should do 1*5 once a week. If you're looking to get more explosive, do power cleans, power snatches and try to learn squat clean (and jerks) s and snatches aswell, even if you're just practicing with an empty barbell or even a broom stick. They'll get more usefull when you're more experienced, but at start go heavy on the power cleans at least.
Workout days should be as far apart as possible, mondays and fridays and light workouts on wednesday if you want to do them.
Workouts should constitute of lifts in this order: 1. explosive/technical lift 2. squat 3. press (4. heavy pull [deadlift] once a week)
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