Also, program on main site is for barbell squat is REALLY nice. if she cares about squats that is. And we all know everyone needs more squats.
That first exposure to Pavel was phenomenal. He outlined a very simple, straightforward plan to complete strength. He called it 'the 3 to 5 Plan'. Three to five, or even two, exercises for the whole body. 3-5 days between workouts. 3-5 sets of 3-5 reps. 3-5 minutes rest between sets. That's it. Very simple. Very effective. Very Pavel.
Barbell military press and double kettlebell press both present enough load to the lower back that, all other things being equal, I don't recommend them with a serious deadlift program, but the one-arm kettlebell military press is an excellent fit, just like the barbell sidepress is.I've been doings deads and benches, but my shoulders are getting a little achy. I'm really only concerned with increasing my deadlift to a respectable number so switching to the military press may be a good option for me.
I love the overhead squat, and snatch balance variations. But, the Barbell TGU is the get up of the barbell world. It is much more challenging than the kettlebell version in balance and overhead stability.Barbell Lifts only to cover all bases? I'd open up with the overhead squat - its the TGU of the barbell world. After that, several bases were covered in the prior replys.
I personally have seen some nice gains in the past with training Front Squats and Pull-Ups, I tried both 5x5 and PTTP style wave loading 100% 90% etc... both worked well but with slightly different effects, 5x5 seemed to stimulate more growth, cycling gave more of a pure strength gain. I found them quite complimentary because the squats would create a mild tension in the lower back while pull ups would solve the problem. I personally put it down to the spinal compression that squats can cause and decompression from hanging at the bottom of the pull ups opening the back up again, I could be wrong though, just a theory, but it seemed to work very well when I alternated sets. 1 set of squats, 1 set of pullups with appropriate rests between sets. I personally used around 3 minute rests and would do some mild back bends during rest intervals.
I have never tried it but I also have wondered how successful a PTTP style program consisting of Deadlifts and KB Bent Press/ or Windmill would be. It is something I plan to try after I achieve my current hypertrophy aim
From Marty Gallagher (for special forces)
Day 1
Squat
Bench
Day 2
Deadlift
Press (overhead)
Work up to a top set of 8, 5 or 3 reps. Shouldn't take more than 30 minutes per session.