Hey guys I'm weak as hell after so many years of pump training. I want to change that. I'm here for feedback on my plan for the next ten weeks.
25 years old
240 5 ft 9
Bench 295 no spot
I just finished smolov in october and have been doing standard training since.
Did some searching and found coan deadlift program.I want to use tgat template on my front squat and back squat. My reasoning comes from the deadlift adrticle here.iwont deadlift for the whole 10 weeks..which should improve deadlift
So here's my plan
Sunday work up to a work set of 2then speed sets of 3 on front squat
Hip thrust and reverse hyper
Militay press same repscheme as squats followed by assistance
Thursday is back squat same rep scheme as Sunday with sldl and leg press
I'll also throw in sled work kettle bell swings and some heavy ab work...get ups and landmine twists...I will bench on Tuesday