PLA 16wk, 3day/week Program | LiftVault.com
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Before starting the program, a test of your current maxes is neccesary.
It is recommended to finish the 3 day variant before starting a 4 day variant of the training program.

Advice:

• A good training plan is important, but you can't predict how your whole training cycle will go. It is important to listen to your body and dial back when neccesary.
• Sometimes, it's better to push the training back a day or two or to lower the weights.
• A coach or good training partner is very important. He will notice things you don't and advise you what went wrong. In absence of both, it is recommended to film your workouts for later reviewing.
• You should be able to complete the workouts in 90 minutes. If the workouts are taking too long, consider reducing some assistance exercises and improving your overal conditioning / work capacity.
• The assistance lifts are chosen to target weaknesses that lifters very often posses. You should insert your own exercises to work on your own weaknesses.
• Very young or senior lifters have the option to reduce the workload by 1-2 sets on all the lifts.

Execution:

The intensity of the lifts is chosen so you can complete every lift with competition standards. Squats should be deep enough, bench should be paused and on deadlifts you should make a dead stop.

Explaining the lift variations:

Pause squats: SImply a squat with a pause in the hole. No box used.
Deadlift from boxes: The bar should be raised by 8-12cm.
Deficit deadlift: The lifter should be raised by 3-6cm.
Bench press, wide competition grip: The same grip as you would use in a competition. It can not be wider than index finger on rings.
Bench, closer grip: Benching with the little finger on the ring.
CGBP: Even closer grip, hands should be thumb length away from smooth part of the barbel.

Verantwortung/Haftungsausschluss:
Jegliche Verantwortung liegt im Bereich des Anwenders. Der Autor haftet nicht für Verletzungen oder entstandene Schäden.
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