IMayAgainKnowChris
Level 5 Valued Member
Finally got a power rack and weights for my garage and after a year of KB training I want to get back in to practicing the bench, squat and deadlift (would also like to add ring dips/pull-ups and possibly overhead press if it would make sense.
Looking for a program to follow. I LOVE how the volume is laid out for the Bear from PTTP (the %’s and sets of 5) but I’m not sure if you could do it M/W/F (bench 3 days, squat Monday and Friday and deadlift Weds. Not sure where I could squeeze in OHP and dips either cause it’s pretty high volume it seems.
Any suggestions would be helpful for a routine.
Background: 36 year old male. 5’8” 175 lbs. Have done the big 3 lifts before but never got serious about getting strong at them. Did crossfit for a while. And more recently S and S, two cycles of ROP and the Giant 1.0, 1.1 and currently 1.2.
Main goal is to to get strong. Adding some mass would be a plus.
Just to throw it out there, my 3 lifts we’re always pretty low. I think my max bench was 205, ever. My squat was probably the same and the deadlift not that much more. Maybe 275? Always felt pretty weak with those 3.
Looking for a program to follow. I LOVE how the volume is laid out for the Bear from PTTP (the %’s and sets of 5) but I’m not sure if you could do it M/W/F (bench 3 days, squat Monday and Friday and deadlift Weds. Not sure where I could squeeze in OHP and dips either cause it’s pretty high volume it seems.
Any suggestions would be helpful for a routine.
Background: 36 year old male. 5’8” 175 lbs. Have done the big 3 lifts before but never got serious about getting strong at them. Did crossfit for a while. And more recently S and S, two cycles of ROP and the Giant 1.0, 1.1 and currently 1.2.
Main goal is to to get strong. Adding some mass would be a plus.
Just to throw it out there, my 3 lifts we’re always pretty low. I think my max bench was 205, ever. My squat was probably the same and the deadlift not that much more. Maybe 275? Always felt pretty weak with those 3.