for anyone interested in what my next cycle of training will look like…
DAY 1 (BENCH)
-Bench paused start at 185 add +5 per workout
-Dips starting at 25x20 add +5pw (per workout)
-Dumbell Incline 3 sets
-Cable flyes 3 sets
-Underhand Pulldowns 3 sets
DAY 2 (DEAD)
-Deadlift start at 385 (tng) add +10pw
-Dead stance box squats start at 275 add +10pw
-Yates Rows start at 185 add +10pw
-6 sets leg curls
-5 sets power abs
-5 sets facepulls
DAY 3 (BENCH 2)
-CG Bench start at 175 add +5pw
-Seated OHP start at 115 add +5pw
-DUmbell overhead 3 sets
-Dumbell Lat raise 3 sets
-Dumbell Rows 3 sets
DAY 4 (SQUAT)
-Squat start at 295 add +10pw
-Deficit Deadlift start at 335 add +10pw
-RDL start at 245 add +10pw
-6 sets leg press
-5 sets power abs
-5 face db rev flyes
DAY 5 (ARMS LIGHTWEIGHT BBY)
-BB Curls start at 95 add +5pw
-BB Skulls start at 75 add +5pw
-DUmbell hammers 3 sets
-pushdowns 3 sets
-Cable curls 3 sets
-OH cable extensions 3 sets
This gives me 6 exercises to push numbers on for bench and 6 for dead/squat (both improve together, basically lower). These exercises are
Bench - bench, dips, cg bench, seated ohp, curls, and bb skullcrushers
squat/dead - deadlift, dead stance box squats, yates rows, squat, deficit pulls, and rdls
all of these directly affect my strength in the big 3 IMO and over time if i found better exercises ill switch them out but I know that these work. Also For those 3 sets things those exercises are “assistance” you do 3 sets to failure, ramping up over the weeks. Never less than 5 reps on the last set. my weekly assistance totals are:
-6 sets chest
-6 sets shoulders
-10 sets rear delts
-6 sets lats
-6 sets bis
-6 sets tris
-10 sets abs
-6 sets quads
-6 sets hams
These will make me bigger and help me get better at the main numbers im trying to push.
There you go anyone looking for a program I basically just handed you a solid one just adjust numbers accordingly.