I’ve been training in the following fashion -
Day 1
ME lower (3x3 or similar volume/load) - i.e box squat, deadlift, front squat
ME upper push (same volume/load as the lower) - i.e bench, pause press, floor press, military press
Hanging pikes and attempts to get a hanging planche (is that what it is called?)
Day 2
Speed lower (5x3 - 50-70%) - high pull, DE box squat/deadlift etc
Jump shrugs - 3x5
Push press/military press - 5x3
Pull-up/chin up variations - side to side movements or one arm emphasis type stuff, usually for 25+ reps total
Day 3
Front squat - somewhere north of 30 reps (10/8/6/10, 6x6 etc), short rest periods (60-90s)
RDL’s - 2x15
Dips (or similar) - same as front squats
Tri pushdowns (or similar) - strip set, more than 30 reps
Rows - same as front squats
some bicep movement - same as tri pushdowns
Basically I’m looking to get a good bulk this autumn/winter and I’m just making sure that as long as I eat seriously, and train seriously, this programme isn’t horribly flawed.