Hello, I´m about to run this template for a period of a couple of months at least. It calls for squatting 5 times a week, each day has one squat one press and one pulling movement.
My current stats after running starting strength in complete ketosis in a caloric defecit, training on no carbs for about 4 months after a 6 month layoff to regain strength and mass and lose som fat and experimenting with chaos and pain for a couple of weeks:
Total 1226lbs
Squat: 382
Bench: 337
Deadlift: 506
Press: about 190
Weight: about 250
The program:
Monday:
Squat 5/3/1
DB Bench Press 3x10-15
DB Rows 3x10
Tuesday:
Squat 65%x3, 75%x3, 85%x3
DB Incline Press 3x10-15
Chinups 3x10
Wednesday:
Squat 75%x3, 85%x3, 95%x1
Bench Press 5/3/1
Chin/Pullups 3x10
Thursday:
Squat 65%x3, 75%x3, 85%x3
Incline Press 3x10-15
Chinups 3x10
Friday:
Squat 75%x3, 85%x3, 95%x1
Press 5/3/1
Deadlift 5/3/1
There has been some great research done by Norways powerlifting association that opened my eyes to high frequency training protocols
This coupled with reading the John Broz method, chaos and pain, a bit on eastern block OLY training and SMOLOV and the fact that i have gotten my greatest resluts squatting 3 times a week, has inspired me to go ahead and give More Squatting a go. I have run 5/3/1 full body template before as well as, upper/lower, NOV (north of the vag) etc.