I noticed that I respond well to higher frequency training, I have gained about 8 lbs. since I started lifting 5-6 days per week (3 weeks ago), so I wanted to keep doing that, and recovery has not been an issue yet. I do not bench because of shoulder issues (torn labrum), but overhead press does not bother my shoulder for some reason, and I just think it is an awesome lift.
Anyway, I am planning on specializing in the deadlift, because I cannot bench and really hate squatting. I am 5’9, about 190 lbs, and my best deadlift is around 450 lbs. Any suggestions would be great!
Monday
Ort/Mag Deadlift
Valslide Leg Curls
Chin
Tuesday
Overhead Press (light)
Snatch Grip Upright Row/DB Upright Row
Hang Snatch High Pull
Heavy Face Pull
Wednesday
Pull-Up 10x3
Olympic Squat/Narrow Box Squat (speed)
Snatch Grip RDL/Deficit RDL
Calves
Thursday
Overhead Press (heavy)
Weighted Dip 8/5/3
Push-Up
Barbell Row
Friday
Front Squat 5/4/3/2/1
GHR/Hamstring Curl
Chin
Calves