This is as far as my limited knowledge of weightlifting has gotten me... Now I'm looking to the experts to for help to fine tune my routine before I start it Monday. My initial plan is two six week cycles, separated by a month of regular SS, or I'm open to other things to do during the month off from the routine.
I want to at least try to do 20reppers three days a week. I recover very quickly, so I'm hoping it will be possible. Off days will involve active recovery on bicycle, and light calisthenics for my upper body.
Thinking of using the programming used in SS.
25lb Pullovers (1x20)
Bench Press (3x5)
Military Press (3x5) or OH press (3x5)
Chin ups (3xFailure) or curls (3x5)
25lbs pullovers (1x20)
Good Mornings (No idea) or deadlift (1x15 or 3x5 or 1x5)
Bent-over Row (3x5)
Wide-grip Pull ups (3xFailure)
There's a whole list of questions I have. I'm working on finding the answers but I thought I'd post this and see how many I can be lazy about
I don't think there are too many movements in either workout, but I may be wrong.
-I want to keep bench presses in my routine, as I'm still making decent progress on it. Most 20rep squat routines I've seen keep it, so I don't think there's much problem here.
-Is a second pressing motion needed? I know SS uses two pressing motions, but it has them on different days. Should I separate them, or should I even have a second pressing motion at all? Or should I leave them on the same day? Which would be preferable out of Military and Overhead, and why?
-Chinups or curls is just, sadly enough, because I'm in college and I want the stereotypical big biceps Pretty sure everyone will just say drop them, but which would be better if I keep them? I'm partial to concentration curls, but chin ups seem more effective.
-I assume my legs will be cooked from the squats, so I don't think that conventional deadlifts are the way to go for back workouts. I've had back problems in the past, and I'd like to keep some back work in my routine to keep it strong. I've never done good mornings before, but they seem like the best fit for the routine, although stiff-legged deadlifts might be a good alternative. How many sets are what reps would you recommend?
-Bent-over rows make it into a lot of routines I've seen. I thought I'd preserve them here for back/lat work.
-Pull ups seemed the best way to finish off the workout in my opinion. Bad idea? Alternative?
I know this is a lot of questions, and I appreciate anyone who responds. I'll be reading as much as I can while this is up, but I'm having trouble getting responses that are specific to routines including 20rep squats, but I'm not entirely sure how important that is. Off to read more!