How This Natural Stack for Muscle?

Diet and Nutrition
21

Bench Press 120KG for 5
Overhead Press 100KG for 5
Deadlift 200KG for 5
Squat 140KG for 5

I can ramp up to more weight if I train at 1RM, started the 3/2/1 waves and went up to 140KG last session on the bench press and hopefully I will be able to ramp the weights this week with the 3/2/1 waves method, what is the best opinion for building strength? I did Body Beast and The Viking’s The Bare Bones Series in the past and they helped me to go from 80KG to 96KG, I kept training at the hypertrophy 12/10/8/8 and 4x10 after finishing the programs but now I have started to train with the 3/2/1 rep scheme for strength this week.

The current gym I go to doesn’t have many plates but I am hoping to join a specialist gym where I can go up with the weights but it is the only gym near me at the moment.

I have started training with the 3/2/1 waves as recommended by Christian as I would like to start to increase my numbers. I have a lot to learn but my current gym is not a weightlifting gym but I have been learning from videos.

22

How long do you plan to run the 3/2/1 protocol?
I didn’t notice how many days per week you were training using the sessions you listed above?

23

Not sure, only started with my gym partner but hopefully until we can get our compound numbers up. He is 116KG but we are at a similar strength level on compounds.

These are the numbers we would like to achieve:
Bench Press 150KG for 5
Deadlift 250KG for 5
Squat 200KG for 5

I have started researching, what do you think of the following frequency?

Day 1 Upper Power
Day 2 Lower Power
Day 3 Rest
Day 4 Upper Power
Day 5 Lower Power
Day 6 Hypertrophy Isolation
Day 7 Rest

Would that still be too much? Will get the laxogenin tomorrow which will help as well.