Hank Hansen
Level 1 Valued Member
The goal ist to increase my strength as much as possible in the zercher squat, kb swing, hollow pull-up and either the bench press or the parallel bar dip. Since my shoulders take dips very well, would it be preferred for maximum general strength gain?
I will be able to train 4-7 times per week for up to one hour per session. I won´t be able to gain much body weight right now, since my life is quite stressful and I won´t be able to get enough calories and sleep consistently. So programing should aim at wiry strength, like ES or PTTP do. I´m 38, 5´9", ca. 160 lbs.
Two things that I also want to incorporate into my training:
1) hand/wrist/forearm training. My wirst have the size of those of an average 7 year old girl. Grip strength has always been a limiting factor on DL´s and swings. I own a few grippers, also adjustable ones, I would like to use them on the program if possible. I also have a pinch grip apparatus and Fat Gripz.
2) heavy partials or walkouts. This is one of the only things that has helped me advance my lifts without fail, using them to make the actual weight feel light in the full movement. I definitely want to incorporate this, at least on the zercher and the press.
Another thing is that I´m really bad at using programs that ask for holding back with the weight by using feel, e.g. RPE or EES-style programs. Planned PTTP-style cycles or working up to a certain rm works well for me.
I like doing a few bodyweight exercises every morning to get the blood flowing. Mostly (clapping) pushups, pullups and a few bw-squats. Perhaps I can keep doing this on my new program?
I recently bought "Hardstyle Abs" and am itching to use it in my training.
Any suggestion would be greatly appreciated, thanks!
I will be able to train 4-7 times per week for up to one hour per session. I won´t be able to gain much body weight right now, since my life is quite stressful and I won´t be able to get enough calories and sleep consistently. So programing should aim at wiry strength, like ES or PTTP do. I´m 38, 5´9", ca. 160 lbs.
Two things that I also want to incorporate into my training:
1) hand/wrist/forearm training. My wirst have the size of those of an average 7 year old girl. Grip strength has always been a limiting factor on DL´s and swings. I own a few grippers, also adjustable ones, I would like to use them on the program if possible. I also have a pinch grip apparatus and Fat Gripz.
2) heavy partials or walkouts. This is one of the only things that has helped me advance my lifts without fail, using them to make the actual weight feel light in the full movement. I definitely want to incorporate this, at least on the zercher and the press.
Another thing is that I´m really bad at using programs that ask for holding back with the weight by using feel, e.g. RPE or EES-style programs. Planned PTTP-style cycles or working up to a certain rm works well for me.
I like doing a few bodyweight exercises every morning to get the blood flowing. Mostly (clapping) pushups, pullups and a few bw-squats. Perhaps I can keep doing this on my new program?
I recently bought "Hardstyle Abs" and am itching to use it in my training.
Any suggestion would be greatly appreciated, thanks!