Was originally just going to ask about the farmer's Carry. How you program it, how long it takes to recover from it, etc. I decided to throw up my whole plan so it can be judged and commented on.
I'm planning this:
Lower-Body Strength A ( Sometimes this day is for heavy deadlifting and even dl prs and then farmers carry and done instead)
2-Arm Farmers-Carry: One set with no straps, One set with Straps
Low-Bar Good-Mornings: 3 x 5
Grip-Work
Later: Bodybuilding Style V-Crunches holding weight and KB Swings/Jump-Rope for cardio
Upper-Body Strength A
Bench-Press with Chains added: 3 x 5
Weighted Pull-Ups: 3 x 5
Lower-Body Volume A
GZCL
Tier 1 - High-Bar Squats
Tier 2 - Snatch-Grip Dls
Tier 3 - Belt-Squats, Stiff-Leg Dls, BB Hip-Thrusts, Standing Calf-Raises
Upper-Body Volume A
GZCL
Tier 1 - Floor-Press
Tier 2 - Weighted Pull-Ups, Dumbbell Flat-Bench
Tier 3 - Single-Arm Landmine-Rows, Weighted Push-Ups, Dumbbell-Curls, Incline J.M Press, Landmine-Twists, Rear-Delt Flies
Off Day
Lower-Body Strength B
Single-Arm Farmer's Carry: One set without straps/side, one set with straps
Low-Bar Good-Mornings: 3 x 5
BB Hip-Thrust: 1 or 2 x 5
Grip-Work
Later: Bodybuilding Style V-Crunches holding weight and KB Swings/Jump-Rope for cardio
Upper-Body Strength B
Bench-Press with Chains added: 3 x 5
Weighted Pull-Ups: 3 x 5
Lower-Body Volume B
GZCL
Tier 1 - Low-Bar Squat
Tier 2 - Rack-Pull (Below the knee)
Tier 3 - Rear Foot Elevated Split-Squat, Low-Bar Good-Morning, Sitting-Calf Raises
Upper-Body Volume B
GZCL
Tier 1 - Low-Pin Bench (Long rest between reps to eliminate stretch reflex)
Tier 2 - Single-Arm Landmine Rows, Weighted-Dips
Tier 3 - Pull-Ups, Single-Arm Landmine-Presses, Reverse-Curls, Incline-J.M Press, Landmine-Twists
Later: Light Weight Dumbbells Body-building Style: Rear-Delt Flies, Lateral-Raises, Pec Flies, Hammer-Curls
Off Day
Note. I personally don't need to deadlift a lot to see gains on deadlift.
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10-20-2020, 03:36 PM #1
Program Check/ Farmer's Carry Programming
Last edited by 360365LAWS; 10-20-2020 at 07:05 PM.
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10-20-2020, 04:09 PM #2
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10-20-2020, 04:33 PM #3
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
Haven't programmed but if I did I'd do it as T3 or gpp on off days and probably just do distance or time for a few laps. Don't think you need to worry much, just make it moderately hard and push for more when it's there.
Love the overall plan, better put together than nearly anything we usually see here.5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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10-21-2020, 03:41 PM #4
That's your loss. Try this easy one: https://www.t-nation.com/training/ti...rength-builder
360365LAWS,
I lift 5-6 days a week and end every workout with Farmers' Walks and some form of hypers.
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10-21-2020, 03:44 PM #5
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10-21-2020, 04:30 PM #6
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10-21-2020, 04:43 PM #7
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10-21-2020, 10:24 PM #8
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10-22-2020, 04:11 AM #9
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10-22-2020, 04:18 AM #10
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10-22-2020, 05:32 AM #11
Message
You have given out too much Reputation in the last 24 hours, try again later.
Holy fukkin chit lmao
Can't peak your interest, eh?
I try not to view performing any particular exercise as a sign of one’s mental fortitude or manhood. Sounds to much like Mark “fat****” Rippetoe’s “you have to squat or you’re a pussy” dogma to me.
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10-22-2020, 06:21 AM #12
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