Since October I’ve been training with the following four day routine:
Monday: Squat - 3x3 @ 80%; Deadlift - 4x4 @ 70%
Tuesday: Bench - 4x4 @ 70%; Barbell/DB Rows(alternate every second week) 5x8; Weighted crunches
Thursday: Squat - 4x4 @ 70%; Deadlift - 3x3 @ 80%
Tuesday: Bench - 4x4 @ 70%; Chin-ups - 5x5; Weighted crunches
Wednesday, Saturday, Sunday: Off
Between October and January I added weight every week because I had just started training for powerlifting and my first competition. Competed January 30th (squat 275lbs, bench 209lbs, deadlift 407lbs).
Now I’m back on the same plan and training for a meet at the end of June, but due to a move I will possibly only be able to train three days a week, so I thought about sticking with the same routine and just running it through a three day cycle. Any thoughts, commnents, or three day plan suggestions?