The new program

 First off, I read up a lot increasing your press (overhead). My conclusion is that pressing regularly is normally enough to bring up the main drivers: delts, triceps, and traps. You still need a lot of supplemental exercises though, just focus on the stabilizers, not the drivers. Those are quads and abs. To that end I incorporated quad work squat. Safety bar squat, and gripping the rack to stabilize. The end result is a sort of halfway house between a squat and a leg press. I also replaced a lifting day with a free day.

The idea is to have 4 week long phases. A base phase and a maxing phase. Staggered so while I am maxing upper body, lower body is doing volume.


Monday

DB press ramp to a working set of 4. (120+)

Immediate Backoff set 8x70

Ramp to safety bar squat (stabilized) set of 4. (~265)

Immediate Backoff set 8x185

Pull Ups 10 ALACTIC

Cable Side bends 


Wednesday.

Free day. Swimming for now.


Thursday (Sets of 30+, ALACTIC. Assist during eccentric if possible)

Glute Ham Raise   (About 3 inches shy of Nordic)

Stabilized safety bar squats (~215)

Rowing machine 2 minutes at 6

Standing Cable situp 100kg

Adductor Machine 170.


Saturday

Free day. (Sprint/walk or biking generally)

Wide Nordic Raise,

Apia Row. (strengthen slumping muscles)


So far, so good. Some of the cable ab work was a little tricky. I will rotate most of these at the end of the four week phase in order keep fresh. I'm not maxing the first four weeks. At week 8 I'll see how my press has come along. At week 12, I'll max the safety bar squat (not stabilized) for the first time.

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