Saturday, March 16, 2024

volume phase training idea

I've been loving this DC style of training I've been doing.. I'm thinking about just replacing the "main lift" with SBD for volume with the volume set up I've used, and having the other exercises be DC style.. not sure if I want to do full body or just do one a day

This is a really rough draft but I'm thinking something along these lines:

3x a week full body
Day 1 squat volume, deadlift variation (axle bar or RDL) Arms 2x6-10

Day 2 bench volume, SSB squat heels elevated, DB SLDL (smith machine on quads) 2x6-10

Day 3 Deadlift Volume (half the reps of squat/bench), cambered bar wide grip press, SSB BSS 2x6-10

OR

3x a week push pull legs
(I'm leaning towards this one bc it'll give me more flexibility in the summer moving days around)

Day 1: squat volume, SSB squat, SSB BSS, leg extensions

Day 2: bench volume, wide grip football bench, heavy arms

Day 3: deadlift volume/byukid, Axle Bar 5x2, slider BW leg curls, sand bag cleans

Leg raise warmup each day

I might try this for deadlift: 

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