My goals are to increase my leg strength (mainly squats) and pressing strength, whilst any functional mass would be excellent. My workouts are currently:
A: Squats - 5sets of 1, 1 sets of 6
B1: Incline Press - 5sets of 3
B2: T-Bar Rows - 5 sets of 3
C: Biceps, 3sets of 6-8 any exercise I want.
A: Deadlifts - 5sets of 1, 1 set of 6
B1: Push Press - 5 sets of 3
B2:Palms Up Chins - 5 sets of 3
C; Quad Isolation work - 3 sets of6-8
A: Squats - 6 sets of 3
B1: Bench Press - 5 sets of 5
B2: Barbell Rows - 5 sets of 5
C: Triceps, 3 sets of 6-8, any exercise
A: Deadlifts - 6 sets of 3
B1: Push Press - 5 sets of 5
B2: Wide Grip Pull Ups - 5 sets of 5
C: Shrugs - 3 sets of 6-8
I increase the weights for 3 weeks, and on the 4th week I reduce the volume, by 40-50%. Nor sure whether to reduce/increase/maintain the weight on the unloading week.
The next cycle, i may change an odd exercise (definitely on the C) but, change the sets and reps on all others.
I would appreciate your comments and recommendations?