mon:seated military pressed-5/3/1
bb/db curls/rear laterals superset-3-5x10-15
chin ups/pull ups(varying grips)-5x10
wed:flat bb bench-5/3/1
smith machine inclines-5x10
decline skulls or db flat extentions/face pulls superset-3-5x10-15
close footed back squats OR close footed vertical leg press-5x10
(no hack rack in either gym and front squats are out)
leg extentions/leg curls superset 5x10-20
calves/abs usually eod.if my recoop between sets is good i may throw in say standing side laterals after each set of 5x10 squats,dips after bb rows,etc to bring up weaker points.this is my 2nd cycle and so far all my 1rm's have passed higher than ever expected.
may go to bbb after this cycle's over just to get in and out faster and worry about hypertrophic training after i complete 6 full cycles with a higher volume approach like GVT for 2-3months.don't wanna overdo it on the acessories but still wanna maintain the smaller muscle groups as if in a bodybuilding mode.new to a powerlifting base so my numbers may be low now but are climbing steadily.