damien pezzuti’s latest. i’m a fan, and I got some good ideas from it, namely in some of his thoughts on front squats (no), singles for warmups (yes), and worthy variants:
For the Squat – pause squat & high-bar (if squat low-bar) squat. For the Bench Press – floor press and close-grip press if your lockout is an issue. If you struggle off the chest then 3-count pause presses are your best friend. For the Deadlift – if your lockout is an issue than block pulls or rack pulls are solid options. If you struggle to break the floor than deficit deadlifts are a great choice.
However i feel that it lacks somewhat. I mean he doesn’t train 3 days per week like this – why is he recommending it? It doesn’t say “for rank novices – later you can build up to 14 sessions a week” He does mention maybe later adding a fourth day. A light fourth day.
Also, and this is splitting hairs, “Doing 5×7 @ 500lbs is impressive, but if you can’t do 600 for a single then what good is it?” But his last video as far as I know is him squatting 500×10. Although i think this counts as rehab for an injury. idk.
anyway i have a lot of admiration for the fellow but would rather read an article about exactly how he trained.
Squat: 45×4, 135×3, 225×2, 315, 365, 385, 405, 420; 365×1
Floor Press: 45btnx8, 135×4, 205×3, 245×2, 285, 295, 305, 310, 280×1
not really feelin it
Pulls (1″): 135×4, 205, 275, 305; 245×3, 250×2 snatch grip on volume
Pause Bench (4 count): 45×5, 135×3, 225, 245, 265, 275
wanted to manta ray squat today for some reason but no time