Every other day
Bench Press 2 x 5, AMRAP
Weighted Chinup 2 x 5, AMRAP
Lowbar Squat 2 x 5, AMRAP
Overhead Press 3 x 8-12
Barbell Row 3 x 8-12
Back Extension 3 x 8-12
Hanging Leg Raises 3 x
Kinda sick of calisthenics, going back to powerlifting
Since you asked. There are a few issues I see. If you run it do squats first.
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You’re going to need to deadlift at some point.
What happened to the other 2 of the big 3?
Do you have a system for overload?
I don’t know shit, but just some observations
By thus, do you mean 2 x 5, then one AMRAP set?
What kind of loading and progression scheme would you use?
Yes its 2x5 and 1 amrap set
I increase the weight by 2.5 kg if i get at leasr 5 reps last set