Bar & Ballast: Day B (Weighted Dip + Lower)
Vertical-press lead on the weighted parallel-bar dip, backed by feet-elevated push-ups, then the loaded lunge rung and a floor hamstring curl. Parallel bars and a loadable belt, vest or pack required.
Estimated session
- Movements 5
- Working sets 17
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Parallel Bar Dip Priority lift. Dip belt, vest or a pack hung from the waist. Torso a few degrees forward, elbows tracking back, lower until the upper arm breaks parallel and no further. Two feeder sets at bodyweight, then the week's added load. 2 warm-up sets first 5 × 5 · rest 3 min | 5 | 5 | 3 min |
| 02 | Push-Ups With Feet Elevated Back-off pressing volume at a fixed leverage — feet on a chair, bench or step of a height you keep constant all ten weeks. Hands slightly wider than the shoulders, chest to the floor, full lockout. Add the pack on your back only if the rung is being advanced; otherwise hold it. 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 03 | Bodyweight Reverse Lunge Lower-body leverage rung. Rung 1 bodyweight, rung 2 wearing the loaded pack, rung 3 pack plus the rear foot on a low step, rung 4 pack plus the front foot on a plate or book so the back knee travels below the front heel. Advance a rung only when three sets of eight are clean per leg. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 04 | Floor Glute-Ham Raise Posterior anchor. Brace the heels under a sofa, a loaded bar or a doorway lip. Lower under control as far as you can hold the hips extended, then push off the floor with the hands only as much as you need to return. 3 × 6 · rest 1:30 | 3 | 6 | 1:30 |
| 05 | Hollow Body Hold Lower back glued to the floor for every second of the hold. If it lifts, bend the knees or bring the arms to the sides and hold the shape rather than extending the position. 3 × 30s · rest 1 min | 3 | 30s | 1 min |
Coaching notes
Dip first at full freshness; everything after it is accessory. Shoulder irritability at the bottom of the parallel-bar dip is the one trigger that changes this session — swap to a weighted bench dip at the same added load, pack across the lap, hands on one bench and heels on another, and hold that swap for the rest of the phase. Never cut depth to keep the plate on. Template sets are the week-three to week-five baseline; the week's coachingInstructions override set count and RPE ceiling — three sets at RPE 7 in weeks one and two, three at 6.5 in week six, five sets of three with a final set to 8.5 in weeks seven to nine. No bench for the push-up? A chair or sofa edge works — fix the height and keep it.
Programs that use this template
The training principles
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Aleks · Coach
Proposal · add weight