[quote]Brett295 wrote:
Again thanks a lot for all the help. 405 is IMO the gateway to heavy lifting. I know I’ll get there eventualy but I would like to get there sooner rather than later. Obviously I know that it’s going to take some gym time but I want to use my time efficeintly.
O.K. Here is my training schedule for the next 4 weeks. I am doing a popular training program and It has worked well for me so far. I have gotten stronger on all of my lifts so I’m going to ride it out till the end of the strength phase and then probably dive into the 531 wendler program. On friday’s workout would it be beneficial to add a few sets of heavy deadlifts from the floor as well as some heavy Rack pulls? I was thinking maybe 10 total reps of each.
Monday
2-3 rep max 15 total reps
Overhead Squat
Weighted Dips
weighted neutral grip pullup
Dumbell Romanian Deadlift
Wednesday
4-6 rep max 15 total reps
single leg deadlift
Single arm incline dumbell Bench press
Single leg deadlift
Single arm cable row
Friday
4-6 rep max 15 total reps
high Pull
Standing Barbell Military Press
Squat[/quote]
that looks terrible. I would not do that. I would stick to either mine or avacodo’s methods. You will pull 405 MUCH FASTER that way. You are using heavy weights, without much rest, and doing a lot of similar stuff 3x a week, while totally neglecting some things.
Try this:
Monday:
Squat: try to keep the volume on this larger then on the deads
good mornings: 4x8 ramped
DB Lunges: use these in a manner that allows you to hit your quads, reps as desired
hanging leg raises: 4x15
Tuesday:
Bench press: work up to 2x5 with working weight
DB incline press: 3x12
lat pulldown/chinup/rack chin: pick your own, idk what works best for you hypertrophywise
seated DB power cleans: 2x15
tricep extention of some sort: pick your own rep range
Thursday:
Deadlift: 3x3
suitcase deads: 2x15
glute ham raises: these are gonna be tough, do as much as you can
standing cable abs: 4x15
Friday:
Flat or incline press: 2x15-20
DB overhead press: 3x10
Kroc, or machine rows: kroc-1xfail or machine-3x8-15
face pulls: 3x15
curls: your decision, idk what works best for you
I am 4574724545x certain this will let you gain faster then your program. Make sure you’re eating to grow.