Program Balance check...
CarlKRobbo
Posts: 390 Member
So, I was gong to title this Program Sanity check... I thought better of that, as 1 - IT's a bit nuts, and 2, I like\suit being a crazy fool...
So, I had 4 months off. Life got in the way. About 5/6 things all at once... Then i had a 12 week run back in the gym before i posted re: Deload, and got injured\sick, hence a 2 week break. I'm back in this week, just to grease the groove...
The new plan will be:
Day 1 - Squat – Heavy Squat, Volume Squat, Leg Ext, Volume Deadlifts (Medium), Light Ham Work. Back BB Style – Pull-Ups, BB Row, Lat Pull Downs, T-Bar Row, Hammer Curls
Day 2 – Bench – Heavy Bench, Volume Bench. DB Inc Bench, High Rep SOP, Tricep Overhead, PressDowns. Squat Technique – Light, High reps
Day 3 – Deadlift – Heavy Deadlift, Volume Deadlift, SLDL. Squats – Med Weight, 5x8. Front Squats, Heavy Ham work – SLDL, Ham Curls, KB Swings..
Day 4 – SOP – Heavy SOP. Volume SOP. Light Bench – 5x10, Triceps (2), High Rep Squats, Back work 2 – Heavy – BB Row, Pull-Ups, Lat Pull-Downs, T-Bar Row, EZ Bar Curls..
As a rough reps range\numbers guide - Heavy Squat is 200KG\440Lbs 5x3, Volume Squat is 120KG, 5x10...
Deadlift will be 3x3, and 5x5, as Volume deadlifts are the work of the devil, and even I do not hate my body THAT much (Close, but not quite...)
Just looking for any thoughts, anything missing?
The plan - Is a monstor squat. And to pack on some size. Simple. I'm a big fan of frequency, and Muscles being trained multiple times a week for growth.
Worth noting. 1 - I've lifted very similar, with great results similar to this before. 2 - Total time lifting is now about 6 Years.
Worth mentioning? It's with the last line above that i'm looking to do this, it's very taxing, and not for the faint hearted. I'm a stickler for form, and form is good to very good on all lifts.
So, I had 4 months off. Life got in the way. About 5/6 things all at once... Then i had a 12 week run back in the gym before i posted re: Deload, and got injured\sick, hence a 2 week break. I'm back in this week, just to grease the groove...
The new plan will be:
Day 1 - Squat – Heavy Squat, Volume Squat, Leg Ext, Volume Deadlifts (Medium), Light Ham Work. Back BB Style – Pull-Ups, BB Row, Lat Pull Downs, T-Bar Row, Hammer Curls
Day 2 – Bench – Heavy Bench, Volume Bench. DB Inc Bench, High Rep SOP, Tricep Overhead, PressDowns. Squat Technique – Light, High reps
Day 3 – Deadlift – Heavy Deadlift, Volume Deadlift, SLDL. Squats – Med Weight, 5x8. Front Squats, Heavy Ham work – SLDL, Ham Curls, KB Swings..
Day 4 – SOP – Heavy SOP. Volume SOP. Light Bench – 5x10, Triceps (2), High Rep Squats, Back work 2 – Heavy – BB Row, Pull-Ups, Lat Pull-Downs, T-Bar Row, EZ Bar Curls..
As a rough reps range\numbers guide - Heavy Squat is 200KG\440Lbs 5x3, Volume Squat is 120KG, 5x10...
Deadlift will be 3x3, and 5x5, as Volume deadlifts are the work of the devil, and even I do not hate my body THAT much (Close, but not quite...)
Just looking for any thoughts, anything missing?
The plan - Is a monstor squat. And to pack on some size. Simple. I'm a big fan of frequency, and Muscles being trained multiple times a week for growth.
Worth noting. 1 - I've lifted very similar, with great results similar to this before. 2 - Total time lifting is now about 6 Years.
Worth mentioning? It's with the last line above that i'm looking to do this, it's very taxing, and not for the faint hearted. I'm a stickler for form, and form is good to very good on all lifts.
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Replies
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Looks fine to me. I'd want a day off between Day 2 and Day 3 but otherwise, meh. You're basically describing 5/3/1 with BBB accessories (and some extras thrown in). Tried and proven program. And actually, pretty much exactly what I'm doing in a bulk. 5/3/1, BBB, extra BS iso movements. The only real difference is that on deadlift day I only do volume squats and then nothing else (too tired otherwise). Otherwise your program looks nearly identical to mine.0
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Thanks. Yeah, i've based this off the programs I've done, and what's worked for me before. I've done 5/3/1 with and without BBB, SMOLOV as well, and my last program last year was similar to this. So I hoping that it should make the ease in period a bit kinder...
I'll probably do the day off between as well, or maybe do some light "Cardio" (Even writing that made my skin Crawl!).0
