[quote]Chris Colucci wrote:
What’s your current height, weight, and best maxes on the main lifts?
Height : 5ft 8in
Deadlift: 102KG X 7 reps
cheers for the links btw
I think at your level, you really need to focus on the basics and building up a good base. How much weight are you using with your jump squats? not enough to really make a difference I bet.
High frequency and volume on the main lifts - lots of practice - will enforce good form and condition your body to recover and progress with these big movements.
How many reps are you hitting on the main sets? about 10 for 85%, 7 for 90% and 5 for 95%? Thats the rough level that will keep the progress going for a while.
Two great options for you right know would be either the Boring But Big template, or:
85% session: Main movement + 4x8 @ 85%
90% session: Main movement + 5x5 @ 90%
95% session: Main movement + 10x3 @ 95%
Squat 90% - 80kg, set new rep pr
squat 80kg 5x5
Pullups between sets (always time for more back work)
ab wheel and Good Mornings
Military Press 85% - 40kg, set new rep pr
OHP 40kg 4x8
DB rows 5x10
curls n shit