by Jamie Lewis
Deadlift- Whichever form you like, use it. Feel free to mix in deficit deadlifts and partials if you like. If you’re doing partials, however, use conventional form. There’s no sense at all in doing partials with sumo form.
Bench- Stick to regular flat bench for the heavy days, and mix in inclines or weighted dips on the medium and light days if you want.
Overhead Press- Klokov Press, behind the neck push press, military press, or push press to the front. Give whatever it is you’re doing holy hell.
Pull- Bent over row form I mentioned in the deadlifting section, weighted pull-ups, shrugs, high pulls, one arm dumbbell rows, or other free weight back exercise.
Push Accessory- Skullcrushers, pushdowns, or weighted or unweighted dips.
Pull Accessory- Curls, weighted or unweighted pull-ups, or (if you must) pulldowns.
Upper Body Minor Accessory- This can be anything from forearms to neck, done with higher reps. If something strikes your fancy and isn’t going to totally destroy you, have at it. This should not be anything that is going to tax you significantly for subsequent workouts, however, and should be kept light.
Lower Body Minor Accessory- Same deal. Things like hamstring curls, glute-ham raises, calves, etc, would go in this group.
I’ve not included abs in the workout because they’re entirely optional. People will do them if they want and avoid them if they don’t, so adding them into a program is pointless.
After you’ve done this program for 6 weeks, you will do the following:
Day 1: Work up to a top weight on the back squat. Once you fail at a weight, attempt it three times, checking bar placement on shins and experimenting with small alterations to foot placement. If you get an attempt, add some weight and retry.
Day 2: Optional light workout.
Day 3: Work up to a top weight on the bench. Same deal as deadlift- attempt top weight three times. Make sure you have a spotter and take a handoff/liftoff.
Day 4: Work up to a top weight on the deadlift. Same deal as before.
Day 5: Off.
Day 6: Work up to a top weight on the front squat. If you happen to be stronger at the front squat than the back squat, it’s time to tinker with your back squat form. Additionally, max on your favorite overhead movement as well if you feel like it.
Day 7: Off.
Thereafter, restart the program using the new maxes to determine your work set weights. If you had a previous max of 300 on the squat and were using 260 for sets of four, but just maxed at 315, add 10 to 15 lbs to your work sets. If you’re not following, 315 is 105% of 300, and 105% of 260 would be 273.
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