Here is the routine i have recently devised. Iv taken inspiration from CTs new routine and the information posted recently about the rep and the autoregulation of training.
Iv been training seriously for 2-3 years and my stats are as follows:
Height: 6ft 1
Bench 1RM: 135kg
Squat 1RM: 165kg
Deadlift 1RM: 210kg
Overhead press 1RM: 72.5kg
My routine is as follows. I complete 4 or 5 workouts over a 7 day period, taking my 2-3 rest days when i need them. The order of workouts isnt planned, i simply train whichever muscle group isnt sore/fatigued and ensure that the workouts don’t interfere with eachother. They are as follows
Upper push, Upper Pull, Lower anterior, Lower posterior, Lagging bodyparts
Each workout consists of 2 compound movements, if i feel up to it on a given day i can split the workout into an AM and a PM session. For example:
Upper Push AM:
Bench press variation + CV
Overhead press + assistance work
For each movement i start at around 50-55% of 1RM and ramp the weight in sets of 3 usually untill 85-90% or i feel like my CNS is primed. At which point I drop the weight and do 4-5 straight sets of 3-6 reps.
Any tips or feedback would be appreciated