Barbell Ladders done in two blocks + Overhead Presses

[Toomuch4]

This is something based primarily on Enter the Kettle-bell and some posts from this forum. Ladders done with bench-presses and rows for a four weeks, and then four weeks with weighted dips and pull-ups. With sub maximal standing barbell presses practiced on the light day always.

Medium, Heavy, Light

30ish reps on the heavy day for bench/dips, and higher volume for rows/pull-ups. Three ladders of 2-3-5, plus a few bench/dip singles to push the volume up a bit some weeks. Possibly with some extra weight but not much. Then 4 ladders of 1,2,3,4,5, for pull-ups/ rows.

So a good heavy day would be

Three ladders Pushing: 2-3-5-(1 with 5# more)
Four Ladders Pulling: 1-2-3-4-5
Pull, Push, Pull, Push, Pull, Push, Pull, Push, Pull





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[ShawnM]

This is something based primarily on Enter the Kettle-bell and some posts from this forum. Ladders done with bench-presses and rows for a number of weeks, and then a number of weeks with weighted dips and pull-ups. Most likely four weeks of one and then four weeks of the other. With sub maximal standing barbell presses practiced on the light day always. Medium, Heavy, Light.

30ish reps on the heavy day for bench/dips, and higher volume for rows/pull-ups. Three ladders of 2-3-5, plus a few bench/dip singles to push the volume up a bit some weeks. Possibly with some extra weight but not much. Then 1,2,3,4,5, for pull-ups rows. Maybe a 4th ladder for pulling only too.





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I love ladders! I think for basic strength it is one of the better ways to train!