parsifal09
Banned Member
I just started a new routine
been back in the gym only a few weeks now after a multi year layoff
I have a 3 day split
mon-wed-fri
im doing the ss program to get back into the groove and get my cns ready
i alternate a and b workouts, but i can actually format it better as just an a workout
here it is
squat
bench press/military pres alternating
deadlift/powerclean alternating
I do the above mon -wed-fri
yes,i squat 3x a week right now and sometimes it works out to dl 2x a week
i started out very light so i can linearly progress for quite a while
i do 3 sets of 5,except for dl and pc. i do 1 set of 5 for dl,and 5 sets of 3 for pc
My intial ss workout was mon this week
i started with 85 lb on each lift
wed i added 15 lbs to my squat and 20 to my dl. i am doing deadlifts,not pc for first few workouts. yesterday was my first press day,and i ended up with 60 or 65. i embarrassingly didnt write it down, and actually forgot the exact weight. i think to make sure i progress longer,ill say i did 60 this time,since ill add 10 lbs anyway to my next workout
the weights are purposely low. i dont want to stall. this is a beginner program,and i want to linearly gain every workout for as long as possible,ideally the next 8 or 9 months
been back in the gym only a few weeks now after a multi year layoff
I have a 3 day split
mon-wed-fri
im doing the ss program to get back into the groove and get my cns ready
i alternate a and b workouts, but i can actually format it better as just an a workout
here it is
squat
bench press/military pres alternating
deadlift/powerclean alternating
I do the above mon -wed-fri
yes,i squat 3x a week right now and sometimes it works out to dl 2x a week
i started out very light so i can linearly progress for quite a while
i do 3 sets of 5,except for dl and pc. i do 1 set of 5 for dl,and 5 sets of 3 for pc
My intial ss workout was mon this week
i started with 85 lb on each lift
wed i added 15 lbs to my squat and 20 to my dl. i am doing deadlifts,not pc for first few workouts. yesterday was my first press day,and i ended up with 60 or 65. i embarrassingly didnt write it down, and actually forgot the exact weight. i think to make sure i progress longer,ill say i did 60 this time,since ill add 10 lbs anyway to my next workout
the weights are purposely low. i dont want to stall. this is a beginner program,and i want to linearly gain every workout for as long as possible,ideally the next 8 or 9 months