Opinions On My Training

Bigger Stronger Leaner Powerlifting & Strength Sports
1

After some months of GTG and some frequent lifting programs i’ve decided to start a classic SQ/BP/DL split mostly to work on weaknesses and to incorporate standing presses to my training…
here’s what i plan on doing:

Mondays:
squats - i’ll rotate the reps like this:
fives, triples, singles, triples, fives.
i might do several submax sets or work up to a max.
good mornings 3-5 x 5
then some ab work like the ab wheel

Tuesdays:
bench - same rep cycling than the squat
dumbbell bench with pause at bottom 3-5 x 5
close grips or tate presses 3-5 x 5

Thursdays:
deads - triples, doubles, singles
i am still limited on the weight for deads because my grip pretty much sucks…i am working on that though.
barbell rows 3-5 x 5
dumbbell rows 4 x 8

Fridays:
standing strict overheads same cycling as squats. i suck on these so pressing overtraining might not be a problem
front plate raises 2 x 10-12
laterals 2 x 10-12
face pulls 2 x 12 - 15
then i might do some high rep, high volume triceps depending on how i feel…

that’s pretty much what i plan on doing…if i feel the fourth day is killing me i’ll eliminate it and just do overheads on bench day…

would like to hear your opinions…

2

What are your weaknesses? Remember that the whole is the sum of its parts.

Give us some more info about weaknesses and your goals.

Thanks

3

You really don’t need the front plate raises since your ant. delts get hit pretty hard with the rest of your program. Replace them with some extra pre-hab work for your external rotators.

4

ok…i lift raw…i only use a belt for squat comp or PR…i have a local squat/bench meet next end of october or first days of september.
my main squat problem is that i tend to cave over a bit when i loose concentration…that’s why i do the GM’s
i don’t have a big problem with benching sticking points…i do a pause set of 5 reps after my last heavy touch and go set. i use the db presses for the bottom and the tate presses for the top.
my main problem with deads is the grip…i have thick but short hands…i forgot to post that i do 3 sets of plate pinching for time after rows…
ok i’m fine without the raises then…my assistance stuff for overheads will be mainly for ab stabilization which i think will aid my squat too.
i’ll do face pulls instead of db rows on DL day.