Hi Thib, what do you think about this 7 weeks program.
WK1 Wk2 Wk3 Wk4
Back Squat 4x6 (70%) ; 4x5(75%) ; 4x4(80%) ; 4x3(85%)
Front Squat(pause at 90*) 3x6(3-2-X)(70%); 3x6(2-2-x)(75%) ; 3x5(2-1-x)(80%); 3x4(2-1-x)(85%)
BSSQ); 3x6 double progression.
Bench Press 4x6(70%); 4x5(75%); 4x4(80%);4x3(85%)
Paused BP 3x6(70%); 3x5(75%);3x4(80%);3x3(85%)
Dips 4x8 Double progression
Deadlift 4x5; 5x5; 6x5 4x5 @80%
SGDL 4x4 Double progression
Military press 4x6(70%); 4x5(75%);4x4(80%);4x3(85%)
Incline DB press 4x8 Double progression
Chin ups 5x4 double progression
WK 5 6 & 7( try new PR)
Back Squat(Wave Ladder) 85% x 1,2,3, 88%x1,2,3 90%x1,2,3. (Only advance if wave is completed) newPR
80% AMRAP 5mins(1st week) 80%AMRAP 8mins (2nd week)
Bench Press 5x3 (90%) ; 3x3(95%) , new PR
Paused BP 3x6 (75%)
Deadlift 5x2(90%) ; Ramp up 3RM, new PR
SGDL 6x3(70%)
Military Press 5x3(90%); 3x3(95%), NewPR(3x3 95% + last set)
Chin ups Ramp up3RM