It worked great for my squat and bench press so why not give it a try
It's based on Prilepin's table, a list of weight percentages and their corresponding set and rep ranges. It's been used for ever, it's very basic and it really give you a plan
8 sets of 3 with 85 lbs was the workout
the cycle will look like this:
stick x 10
bar x 5
65 x 5
85 x 3 x 8 sets
these went very very well. Had a full stretchout this morning and spend a lot of time hanging and swinging lightly on the pullup bar. way better than expected; it took me much less time to stretch out than before. a very good sign
Also I did my first undergrip chin hang! this is very important as the chin grip really stretches the teres major which is the major problem in my shoulder tightness even more than lat.
the teres is the psoas of the upper body
75 lbs x 12 x 4 sets
tried some split squats with contralateral loading ( kb) but it didn't feel right so I went back to these. great quad work that's for sure
after being disgusted with all my head bobbing during last week's pushups I fixed it
these went well no problem
3 x 250 with 105
hips were tired!
3 x 8/8 with 20 kg
solid work and press position and overhead felt better than ever. the hangs are really working, I can tell!
ok rest up for Wednesdays 20 min speed swings