Training The Beast

[PolishHammer1977]

My roommate is 6-7 285-290.

Wants to lift consistanlty even though he has never been consistant.

A friend trains him one day per week. Upper and lower body is one day.

I have two remaining days to train with him. He is looking for size and strength. What do you guys think of this;

I
O.H.P.
Incline Press
Close Grip Press

II
G.M.'s*
Bar rows
Face Pulls

I will test his strength levels on the first day of each. After two to three weeks of this or a similar program I would like to run him into a 5X5 routine.

He has had lower back problems that have subsided. I thought about GM's as a way to target this right away.

I am looking for all of your input. Please take the time to respond as I want to really make sure I do this the right way, the first time. The way it should be done.

What do you guys think?

 

[Zander1983]

It depends exactly what he is doing on the other day he trains with the friend...

How about an upper and lower body day? That way, his entire body is trained twice in the one week, which I think is a good thing...

The two days you've chosen are very light on leg work, so I'm guessing you're satisfied with the leg work he's doing in the other workout?

 

[PolishHammer1977]

My fault. He has told me that he wants to concentrate on his upper body. It does lack size and strength compared to the rest of his overall physique.



He performs

Hindu Squats to absolute failure (bodyweight squats w/a twist)
Hammer Pulldowns
Hammer Press

All to failure.

 

[Zander1983]

Hmm, even if he does want to concentrate on his upper body, that's a very small amount of leg work... That said, you've chosen well

I find that GMs don't hit my lower back all that much - mainly a hamstring & glute exercise for me... Maybe rack deads might be an option, though I'd be keeping the GMs given the lack of leg work.

 

[PolishHammer1977]

Great idea with the partial deadlifts. Form permitting!!!

I also want to add static holds into the back emphasis day. Shrugs the next week. Farmers walks the next week.....etc

 

[Zander1983]

I also want to add static holds into the back emphasis day. Shrugs the next week. Farmers walks the next week.....etc

Good, because I suggested the rack deads for their trap work too.

 

[Zander1983]

Another thought... Snatch-grip deadlifts. Either full or partial.

 

[PolishHammer1977]

Another thought... Snatch-grip deadlifts. Either full or partial.

Very good idea, very good!

 

[Lord_Suston]

Good choice in excercises. I think maybe he should do some light seated gm's to work his lower back and to get a feel for doing GM's. Don't forget shrugs/farmers