Hank Hansen
Level 1 Valued Member
Hello,
I´d like to have your advice on designing a program that is based on choosing weights/sets/frequency etc. based on testing grip strength with a dynamometer.
Goal: Become as strong a possible in a set of 5 of the follwing lifts:
-Squat (low bar, Starting Strengths style)
-Deadlift (conventional)
-Weighted Dips (parallel bar)
I´m 39 years old, 5´9", 161 lbs. My job (no manual labor) can at times be quite stressful while at other times it´s very easy going. I can spend 5 hours max per week in my home gym (Barbells, Kettlebells) preferrably not streched over more than 3 sessions per week. Massive clean eating is not a problem, average hormone levels, small joints and tiny hands. Preferred assistance exercises (if necessary): BB Press, Double KB C+P, Double KB Swings, more BB Squats, RKC Plank, Hardstyle Sit-ups. Strenghts level is advanced beginner, haven´t lifted anything in months due to life´s circumstances and bouts of laziness.
I´m not tied to a fixed schedule so I could train any day of the week.
I´m not sure how to structure this. I´ve read about the stress/recovery/adaption cycle and thought to myself perhaps it´s possible to use the dynamometer to hit the adaption window accurately. Should I train all the main lifts in one session (e.g. working up to top set of 5) and wait till grip has recovered above baseline? Or should I use an A/B split? Or train each lift once per week (plus assistance exercises) and adjust intensity/volume according to grip strenth? I have no idea .
Any advice would be greatly appreciated, thanks!
I´d like to have your advice on designing a program that is based on choosing weights/sets/frequency etc. based on testing grip strength with a dynamometer.
Goal: Become as strong a possible in a set of 5 of the follwing lifts:
-Squat (low bar, Starting Strengths style)
-Deadlift (conventional)
-Weighted Dips (parallel bar)
I´m 39 years old, 5´9", 161 lbs. My job (no manual labor) can at times be quite stressful while at other times it´s very easy going. I can spend 5 hours max per week in my home gym (Barbells, Kettlebells) preferrably not streched over more than 3 sessions per week. Massive clean eating is not a problem, average hormone levels, small joints and tiny hands. Preferred assistance exercises (if necessary): BB Press, Double KB C+P, Double KB Swings, more BB Squats, RKC Plank, Hardstyle Sit-ups. Strenghts level is advanced beginner, haven´t lifted anything in months due to life´s circumstances and bouts of laziness.
I´m not tied to a fixed schedule so I could train any day of the week.
I´m not sure how to structure this. I´ve read about the stress/recovery/adaption cycle and thought to myself perhaps it´s possible to use the dynamometer to hit the adaption window accurately. Should I train all the main lifts in one session (e.g. working up to top set of 5) and wait till grip has recovered above baseline? Or should I use an A/B split? Or train each lift once per week (plus assistance exercises) and adjust intensity/volume according to grip strenth? I have no idea .
Any advice would be greatly appreciated, thanks!