Bar & Ballast: Day D (Press Volume + Lower)
The unloaded day. Pressing volume by leverage rather than by weight, the second lunge rung, a floor hamstring curl and hanging core. Nothing here chases a heavy single. It feeds the three loaded lifts.
Estimated session
- Movements 5
- Working sets 14
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Single-Arm Push-Up Leverage-rung press. Start hands-elevated on a bench or counter with a wide foot base and most of the weight on the working arm, and only move down toward floor level when every set is clean on both sides. Hips square, no rotation — a rotated rep is a failed rep. 3 × 5 · rest 2 min | 3 | 5 | 2 min |
| 02 | Bench Dips Triceps volume without the belt. Hands on the bench edge just outside the hips, legs extended forward, elbows travelling straight back. Descend until the upper arm is parallel and press back to a soft lockout. Stop if the front of the shoulder pinches. 3 × 15 · rest 1:15 | 3 | 15 | 1:15 |
| 03 | Bodyweight Walking Lunge Second lunge rung of the week, stepping forward rather than back. Run it one rung behind Day B's reverse lunge, at the same pack load — bodyweight, then the loaded pack, then a longer stride with deeper knee travel (the walking substitute for Day B's rear-foot elevation), then pack plus a deficit under the front foot. Reps are per leg. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Floor Glute-Ham Raise Second hamstring exposure of the week, one set lighter than Day B. Heels braced, hips locked in extension, eccentric as slow as you can hold it. Hands on the floor to catch and assist the return. 2 × 6 · rest 1:30 | 2 | 6 | 1:30 |
| 05 | Hanging Leg Raise Strict and slow. Grip is already fresh on this day, so use it — pause one second at the top and lower over three. Bend the knees to reduce the lever before you reduce reps. 3 × 10 · rest 1 min | 3 | 10 | 1 min |
Coaching notes
Run the one-arm push-up as a rung, not a rep count: hands elevated and staggered first, then floor level with a wide base, then feet closer. Advance only when both sides finish every set clean. Bench dips are the joint-friendlier press here — elbows back not flared, heels on the floor, pack across the lap only once three sets of fifteen are easy. If the shoulders are cranky from Day B, shorten bench dip depth rather than skipping the day. The walking lunge sits one rung behind Day B's reverse lunge and uses the same pack load; its rung three is a longer stride rather than a rear-foot elevation, because you cannot elevate the rear foot while walking.
Programs that use this template
The training principles
Let the coach tell you when to add weight.
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Aleks · Coach
Proposal · add weight