So I was discussing this on my introduction thread but I think it'll be more appropriate here… This is what I was thinking:

Training days will be M-W-F-S.

Day 1 - Squat Training:

1. Mobility.
2. Front Squat.
3. Back Squat.
4. Stretching / Foam Rolling.

Day 2 - Off.

Day 3 - Deadlift / Back Training:

1. Mobility.
2. Deloaded Deadlifts / Rack Pulls [Alternating weekly].
3. Static Barbell Holds / Shrugs [Alternating weekly].
4. Cable Pullthroughs.
5. Streching / Foam Rolling.

Day 4 - Off.

Day 5 - Rowing:

1. Mobility.
2. One Arm Rows / Bent Over Rows [Alternating weekly].
3. Seated Rows.
4. Face Pulls.
5. Leg Curls [I didn't know where else to throw these in].
6. Stretching / Foam Rolling.

Day 6 - Pressing:
1. Mobility.
2. Decline DB / Flat BB Presses [Alternating Weekly].
3. Incline DB Presses / DB OR BB OHP [Alternating Weekly].
4. DB Lateral Rasies + Machine Lateral Raises.
5. Close Grip Bench Press.
6. Stretching / Foam Rolling.

Day 7 - Off.

That's what I had though of a few weeks back.

Cheers, Ativ.

After a few discussions and a little rethinking, here's the new thing I have in mind:
(Note: How to progress, volumes, etc. I still dunno - but this is just the list of exercises).

Training days will be T-W-F-S/S [Some Saturdays might just be moved to Sundays occasionally].

Monday - Off.

Tuesday - Deadlift Training:

1. Mobility.
2. Deloaded Deadlifts.
3. Static Barbell Holds / Shrugs [Alternating weekly].
4. Cable Pullthroughs.
5. Streching / Foam Rolling.

Wednesday - Back.

1. Mobility.
2. Lat Pulldown Warmups & Preps.
3. Pullup Partials at top x 3 x 3.
4. Pullup Partials at bottom x 3 x 3.
5. Chinup full attempts x 3 sets.
6. Inverted Rows.
7. Facepulls.
8. Seated Rows.
9. Stretching / Foam Rolling.

Thursday - Off.

Friday - Squat Training.

1. Mobility.
2. Front Squat.
3. Back Squat.
4. Stretching / Foam Rolling.

Saturday - Press Training.

1. Mobility.
2. Bench Press.
3. OHP's.
4. DB Lateral Rasies + Machine Lateral Raises.
5. Stretching / Foam Rolling.

Sunday - Off.

Also, I am going to finish reading up some of the important articles like SDT, E-books etc in the next 10 days hopefully :).

Also, I am going to finish reading up some of the important articles like SDT, E-books etc in the next 10 days hopefully :).

Read it, it'll give you a better understanding of whats going on.

Read it, it'll give you a better understanding of whats going on.

Will do.

Note: I edited the second post - added a a little more detail and minor changes that I decided on second thought.. Check it out.

Hi Ativ,

Welcome to the forum.

I am by no means an expert but I have a few thoughts (feel free to ignore these or defer to someone more experience):

Wednesday - Back.
1. Mobility.
2. Lat Pulldown Warmups & Preps.
3. Pullup Partials at top x 3 x 3.
4. Pullup Partials at bottom x 3 x 3.
5. Chinup full attempts x 3 sets.
6. Inverted Rows.
7. Facepulls.
8. Seated Rows.
9. Stretching / Foam Rolling.

My initial thought is WOW, that's a long list of exercises - you might want to read this recent article by Eric.

For example I don't see the reasoning behind using both Inverted Rows and Seated Rows… why not just focus on one or the other for a while?

Also why do partial pulls ups before attempting full ones? I presume the reason for partials is because you can't do a full pull up but why not do the full attempts first when you are less fatigued then fall back onto the partials?

Finally I see you have OHP after bench press. I believe you listed this as one of your key lifts so trying it after bench pressing is going to mean you are already slightly fatigued. Why not do this on a separate day - perhaps Wednesday where you may have room if you drop some of the rowing? E.G.

Wednesday
OHP
Chinup full attempts, then partials
Inverted Rows or Seated Rows
Facepulls.

What I have found since switching to more strength focused work is that it takes a fair bit of time so trying to cram 7 different exercises into one session (as you listed on Wednesday) may not be practical.

I have also made great progress on the OHP by doing it on it's own rather than after other pressing.

Just my 2 cents..

Cheers,
Leather.

Hi Leather,

Yes, I cannot do a full pullup - Thus working on the partials - Now when you number it down the partials and everything does seem like a lot. The seated row could be ditched I suppose - Somehow I don't think its much.. lets see what others have to say too.

Also, my main focus is Deadlifts, Squats, Bench, OHP - In that order.

I find dedicating a separate day for pressing is much more convenient… I know I'll be fatigued after benching but for the moment its okay - I might switch order next meso - I hear ya when you say progress by doing OHP on its own.

Appreciate all inputs :-)

Cheers,
Ativ.

Reading the article as we speak btw :)

Great article - Thanks for the link Leather :D

Monday - Off.

Tuesday - Deadlift Training:

1. Mobility + foam rolling
2. Deloaded Deadlifts.
3. Static Barbell Holds

Wednesday - Back.

1. Mobility + foam rolling
2. Pullup Partials at top.
3. Pullup Partials at bottom.
6. Inverted Rows.

Thursday - Off.

Friday - Squat Training.

1. Mobility + Foam Rolling.
2. Front Squat.
3. Swissball glute ham raise

Saturday - Press Training.

1. Mobility + Foam Rolling.
3. OHP's.
3.Pullup Partials at bottom
4. Pullup Partials at top
5. Core exercise.

Sunday - Off

I think this would be better, I'll add details later. But, first I'll wait & see what Asheim & the others have to say. Please feel free to modifiy it guys.

P.S. you can foam roll after any workout that you want.

Wednesday
OHP
Chinup full attempts, then partials
Inverted Rows or Seated Rows
Facepulls

THats a good idea as well, Leather . Sorry I missed that.