Toomuch4
Level 1 Valued Member
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
.
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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