New Program

[Jay76]

Starting a new program, 20sets of 5 reps using Sumo Deadlifts. I will Train 3 days a week. W1 deadlifts, W2 20x5 chinups W3 Density Protocol using Clubbells, using Mills. Other days Will either do Nail bending, grippers, Warrior Wellness, Stretching or jump roping.

How does it look, any suggestions..thanks

[Scott Sonnon]

Jason,

It sounds like you may be doing too much varied work. What's the goal of your program specifically, over what time frame? And how are you specifically breaking up all of this training load throughout the week?

[Jay76]

Coach

That was the program that I orignally wanted to do to put on size. Seems once I put a program together, all the components don't come to pare. Sicne for example, last night I did not sleep, I would say 2 hours sleep, there is no one I am doing a deadlift workout with 2 hours sleep, so I end up putting it off and doing WW, Stretch, Grip work or something else and leave it for the next day.

In my program I always intergrate grip work ( grippers, nail bending are the mian ones ) WW and Stretching. Cardio is usually Jump Roping.

My main Plate Loading Exercise used is Deadlifts, usually Sumo to get more legs involved.

Any good suggestions on a program for size ( Of course strength too) using Deadlifts and CLubs???? thanks

[Scott Sonnon]

Jason,

Ask Pavel Tsatsouline about a barbell DL cycle for mass. I do discourage you working DL with other grip work. Your DL if done properly will suffice. Regardless, after you're done with a deadlifting cycle and a subsequent active recovery cycle, come back and let me know where you would like to sophisticate your training.

You can also work deadlifting and grip work more intensively with Clubbell parallel leverage lifts. Lay your Clubbells on the ground next to you, heads pointing forward, knobs backward. Grab the necks, and with proper DL form, keep the Clubbells parallel to the ground.

If you're interested in putting on mass with CST, let me know as well.

[Jay76]

Coach

Mass with CB's would you suggest Density Training or no?

How long would a cycle be?

How many exercises can one do per cycle and how many days a week can one do it?

Example...Mon..swipes..tues..mills...Wed..clean/order...or thats to many and its better to pick 1-2 exercises to concentrate on per cycle?

Do you need to know what strength levels I am at with Clubs or no? Much appreicated, thanks

[Scott Sonnon]

Let me know your reasons for gaining mass - what you specifically intend with it.

Select one or two full bodily exercises. Let me know your base RT and RPE with 3 sets of 5 in each.