Arkad
First Post
Hello! I’m quite new to strongfirsts methods and community and been practicing with Kettlebells for a year now. I got a few years of experience with both barbells and bodyweighttraining. At the moment I want some variation in my training and a more solid foundation of strength so I want to do 12 weeks of Barbell work before the summer.
I know there is some posts about this but I’m not yet quite satisfied with what i’ve found. I want your feedback on my plan and i’m happy for every answer i can get.
So I don’t want to hit heavy weights more then 3-4 times a week, keep it minimalistic and goal is overall strength with the barbell.
My plan is:
Session A (2x/week):
Front Squat 5x5
Bench Press 5 x 5
AB-work (heavy windmills, ab wheel, hanging leg raises, any ideas?)
Session B (1x/week):
Deadlift 5x5
Deload every third week and do 4 x 3 at 70 % of the weights i’m at.
Start with 65% of my 1RM and then work my self up over 12 weeks. Increase weights with 10 lbs every week except deload, if i make the prescribed reps.
The other days i I will do some light kettlebell work, nothing fancy or taxing. What do you think?
I know there is some posts about this but I’m not yet quite satisfied with what i’ve found. I want your feedback on my plan and i’m happy for every answer i can get.
So I don’t want to hit heavy weights more then 3-4 times a week, keep it minimalistic and goal is overall strength with the barbell.
My plan is:
Session A (2x/week):
Front Squat 5x5
Bench Press 5 x 5
AB-work (heavy windmills, ab wheel, hanging leg raises, any ideas?)
Session B (1x/week):
Deadlift 5x5
Deload every third week and do 4 x 3 at 70 % of the weights i’m at.
Start with 65% of my 1RM and then work my self up over 12 weeks. Increase weights with 10 lbs every week except deload, if i make the prescribed reps.
The other days i I will do some light kettlebell work, nothing fancy or taxing. What do you think?