|
Post by potter on Oct 6, 2018 6:01:13 GMT -5
Hello guys. Recently I got a barbell and some plates from a friend who is moving abroad.
I keep them in my garage, and do some deadlifts from time to time. I want to start a proper training program, but I don't have a squat rack nor a bench. But not to bother about that I decided to adapt training program to my circumstances.
What do you guys think about this variation of Stronglifts: 1. Zercher squat, Floor press, Bent over row 2. Zercher squat, OHP while sitting on the floor, becouse ceilimg in my garage is only 2meters high, deadlifts
Also, I don't understand, is deadlift 5×1 a one set of five reps or is it five singles?
|
|
|
Post by potter on Oct 6, 2018 11:02:09 GMT -5
I also have a question about assistance work. Do you do squat and squat assistance, then move to OHP and OHP assistance...etc, or first big lifts then assesories?
|
|
|
Post by osu122975 on Oct 7, 2018 20:03:24 GMT -5
Highly recommend getting a power rack so you can do it all. $300-400
Technique/Proper form is the single most important thing to learn first. Don't bother programming. Find weights you can do proper technique with. Hone your form/technique. The body has to get used to the movements to achieve coordination in them. You can add weight as you get better with your technique.
|
|
|
Post by potter on Oct 8, 2018 5:03:39 GMT -5
Thank you. I will definately invest in a rack in near future.
Any advice on assistance work?
|
|
|
Post by osu122975 on Oct 31, 2018 18:17:05 GMT -5
Depends on your current training program. You may need different. My training involves 1-5 sets of 1-5 reps around 80% of my max for my main work. It's all autoregulated for that day's training. Every 4-6 weeks I will hit a heavy-ish single but never a max. As I get closer to competition I will hit a single in one lift every week while maintaining the normal work load for the other two lifts but the volume will be considerably less for the normal work.
My assistance for squats and deads is minimal - mostly some type of rowing. Some type of abdominal work can help but it's not mandatory.
Bench I will do some type of biceps, triceps, delts. Rowing again. Highly recommend rear delt work and rotator work - more so than the biceps/triceps stuff since you already hit triceps/delts hard with bench and biceps with rowing.
Here's a glimpse: Squat or Deads - work up to 80% / assistance: 3-5 sets of wide grip pulldowns / 3x20 banded abdominal pulldowns Bench - work up to 80% / assistance: 3x10 hammer curl / cable pushdowns / lateral raises / narrow grip pulldowns / mini band rear delt work / rotator work
I don't do it this way every time but you get the idea.
|
|