Phedder
Registered
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
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
