Scribd Logo
Upload

Welcome to Scribd!

  • Modified Weightlifting Program

    Uploaded by

    Patrick Tangphao
    37 views2 pages
    The document provides a training program with 3 days of lifting per week - heavy, light, and medium. It includes exercises like back squat, bench press, deadlift, military press, and snatch pulls. Rep ranges and weight progressions are prescribed for each day. The goals are to improve upper back strength, pressing strength, and leg strength while limiting the program to 3 days per week.

    Original Description:

    Modified Weightlifting

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document provides a training program with 3 days of lifting per week - heavy, light, and medium. It includes exercises like back squat, bench press, deadlift, military press, and snatch pulls. Rep ranges and weight progressions are prescribed for each day. The goals are to improve upper back strength, pressing strength, and leg strength while limiting the program to 3 days per week.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    37 views2 pages

    Modified Weightlifting Program

    Uploaded by

    Patrick Tangphao
    The document provides a training program with 3 days of lifting per week - heavy, light, and medium. It includes exercises like back squat, bench press, deadlift, military press, and snatch pulls. Rep ranges and weight progressions are prescribed for each day. The goals are to improve upper back strength, pressing strength, and leg strength while limiting the program to 3 days per week.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 2

    345--205 (est)--375 s/b/d Pendlays are a strict 175x5x5 Press is somewhere around 125 or 130 F Squat was

    255 a few months back. Maybe 235-240 now.


    345 squat
    205 bench
    375 deadlift

    Thoughts:
    Improve upper back strength via front squat + snatch pulls
    Pressing strength too weak,
    Additional core work is beneficial
    Legs too weak, arms/shoulders too wewak
    Bench not being worked enough (irony).
    Normally I would have you squat w/ more intensity, but since were limited to 3 days
    of training, Ive cycled it to different levels of intensity

    Sunday: Heavy Day


    Tuesday: Light Day
    Friday: Medium Day
    Notes:
    Notation = weight x sets x reps

    Sunday: Heavy

    Squat: 45x10 135x10 185x7 225x5 255x4 285x3 305x3x3 225x10 135x20
    Deadlift:

    Tuesday: Light Day


    Bench: 45x10 95x8 135x5 165x4 190x3x3 125x3x3 <- focus on technique here
    Back squat: 45x10
    Good morning: 45x10
    Barbell wrist curls in a squat position (sit down, arms should be inside legs w/ bar in
    hands, do wrist curls) 45x2x10
    Back squat:
    Military Press: 45x10 65x5 85x4 105x3
    Push press: 125x3x3 145x3 165x3x2
    Wednesday: Light day #2

    Friday: Medium Day


    Back squat: 45x10
    Touch toe w/ bar (round back straight legs): 45x10
    Trapi: 45x5 65x4 85x3 105x3x3
    Pendlay Row: 135x3 155x3 165x3x3
    Snatch Pull: 185x5 205x5 225x5 245x5x5
    Squat: 45x10 135x10 185x7 225x5 255x4 285x3x3
    Military press: 45x10 65x5 85x5 105x3x3

    Basic rules of failure:

    You might also like