Been awhile since i posted anything but getting into some consistent training again. i need a bit of feedback on this program and the progression. its basically non-linear an i'm not so sure on the set/rep/rest scheme i 've got planned. i've spent the last week gauging my maxes so i've got a starting point and some goals in mind, i won't get into numbers yet. Props to built btw!
Baby got Back
4 day split EOD
This represents 1 cycle (8 days)
M - Vertical Push/Pull ~ Chins/db shoulder press/ hs high row/milli press
T - rest
W - Quad Dominant ~ Squats/ Front squats/db walking lunges
F - horizontal push/pull ~ Bent row/Bench press/ seated close grip row/weighted dips
S - rest
S- ham dominant ~ Deadlifts/ romanian dealifts/lying ham curls
M - rest
My main lifts are in bold the rest will be asisstance
4 Cycles will be 1 training block
program will be 4 training blocks
block 1 - adaptation/hypertrophy 3x10 (assistance 3x10 also) 1 min recovery exception of squats and deadlifts which will be low reps and low volume (3x5)
block 2 - strength/hypertrophy 5x5 ,2 min recovery (assistance 3x12 1 min recovery)
block 3 - hypertrophy 4x6-8 1 min 30 sec recovery (assistance 3x15 1min recovery)
block 4 - strength/power Would like some help here as i am unsure how to round things out 5x3 followed by 1x10 maxing out? 10x3 ? going for new 1rm?
thanks 4 your time .RC
nobody got any input for me ?