Thread: Program critique.

Will be running a linear weight increase on the big 3 lifts each week, to start with singles will be ~10% less than my current max. Will throw in calves/abs/ few isolations at the end of sessions when I feel like it or time allows. Exercises that are 3x10 are to a ~13-15RM

Anyway I'm basically after opinions and critiques on the program, exercises you'd change and why, sets/reps, anything really. If you want to say that it's completely shit that's fair enough, just back comments up with some reasoning please. Looking for constructive criticism here


Monday – Heavy deadlifts/OH press
Deadlifts
3x5, 1x3, 3x1 few back off sets
Standing OH press with BB
4x5 ramping weights then 1 set max reps/ if a rack is free will jump in and try 50+kgs. Barbells I've been using only go up to 45kg.
Back Hyper-extensions
3x10 +20kg
Chin ups
3x max reps with strict form

Tuesday – Medium Squats/bench
Squats
5x5 up to 80% 5RM – first 2-3 sets paused on each rep.
Bench – close grip
5x5 up to 80% 5RM
Single leg split squats with DBs
3x10 each leg
Incline DB press
5x5 ramping to limit
Skull crushers – optional
3x10

Thursday – medium deadlifts/OH press
Romanian deadlifts
3x10
Good Mornings
3x10
Standing OH DB press
3x8, 2x5
DB bench rows/kroc rows
5x5 ramping to limit
Vertical rows
3x10

Friday – Heavy squats/bench
Squats
3x5, 1x3, 3x1
Bench
3x5, 1x3, 3x1
Pin lockouts - Not sure what sets/reps are best here? Lockout is my weak point on bench.
3x3
Leg press
3x15
Dips
3 x max reps

Really, no one?