So Eric sent me the following email…or should I say…he left the following comment on another post
So the programme is a 4 day one as he has a lot of free time and doesn’t do any sports, just works out in the gym…so…
Day A1 Squats, Slow down to Box , real slow and controlled then explosive up, do 4 warm up sets and then 3 work sets of 5 reps.
Pull Ups, pronated grip, 3 sets of maximum, body weight only
Vertical Push, in this case an arnie dumbell press, 2 warm up sets then 3 work sets of 7
Day B1 Bench (Heavy) but technical so heavy weight without sacrificing form, a few warm up sets then 3 work sets of 5 reps, I tried to teach him the “heffernan” bench, i should have taped it I will next time
Power Clean, learned according to rippetoe book, not too heavy but not biro work
Inverted Row, Max reps then 15reps(however long it takes), then 10 reps(however long it takes)
Day A2 Box Jumps 8 sets of 3reps, height to be determined.
Vertical Push of some sort, filler,
Pull Ups 3 sets of 5 with extra weight
Day B2 Deadlift Heavy 5 warm up sets, 1 work set of 5
Bent Over Row 2 warm up sets 3 work sets of 6 reps
Horizontal Push so either push ups, decline or blast strap, or dumbell bench 3/4 sets of 7 reps Volume stuff
Then every day do some mobility stuff and core work and if he likes he can do arm work or calf or forearm work. So the programme goes A1 B1 A2 B2 A1 B1 etc etc
any comments are most welcome
I thought I would talk it through then re write it how I would do it…because I think he did a pretty good job for someone who came to a weekend seminar…especially considering it was a seminar I gave.
So if I was going to do it…knowing what I know from what you’ve said I’ve moved some stuff around…I’m not going to write it exactly as I’d do it…why don’t you have another crack it…or not…but if it was me I’d do it something like this:
Dumbbell Bench Press
Then everything else…shoulders, arms, calves…and all the really important stuff.