I dont understand the first two rows of Push somebody care to explain?

>>38810642
One day you intensity Bench and volume OHP, the other day you Intensity OHP and volume Bench. Intensity days have 4 sets at standard weight, with one set at additional weight.

>>38810642
4 sets of 5 and 1 set till failure of bench or OHP
3 sets of 8-12 of the movement you didnt do before

>>38810666
not trying to be a dick but i still am very confused

>>38810678
Lets say for instance i do push on tuesdays and friday


it would look something like this for example

Tuesday:
4x5 ohp
3x10 bench

friday:
4x5 bench
3x10 ohp

>>38810685
It's an alternate routine. Say you go on Monday, you do Bench press, 4x5 and then 1x5 at higher weight. That same day you do 3x8-12 OHP.

Now it's Wednesday, so you do 4x5 OHP and 1x5 at higher weight. That same day you do bench press at 3x8-12.

Now it's Friday. Repeat Monday's routine

>>38810722
right?

>>38810729
I understand now thank you

>>38810722
Correct. Except your routine includes the 1x5 of additional weighted reps to push for progression.

>>38810642
rows are pull, not push. hope this helps

>>38810776
Suck start a shotgun

>>38810729
>>38810761
Another question guys, what does the SS mean in the last 2 rows of push?

>>38810802
Superset. So you would immediately go from Tricep push downs into lateral raises without a rest period.

>>38810861
thank you very much

>>38810889
Take note, you rest between super sets. So you would do 1 set of Tricep push downs, 1 set lateral raises, then rest. Repeat.

>>38810896
In push, there are 2 supersets, it includes lateral raises twice, total of 6 sets, is that how its supposed to be or am i confused?

>>38811013
Yeah, you're gonna do a fuck load of lateral raises.

>>38811029
Alright, sounds fun
i just thought maybe i should alternate again