I am 33 years old and I weigh ~76kg/166pounds at 178cm/ 5´10 bf ~15%. I am from Germany so my english is not the best.
My 5rm maxes so far:
Squat 107,5kg/235pounds
Bench paused 95kg/210pounds
Deadlift 122,5kg/270pounds
Overheadpress 52,5kg/115pounds
My goal is to get stronger at the big 3, the Overheadpress, build some muscle and maybe compete some day at a powerlifting meat.
I came up with this training programm and would like to know some opinions.
An example:
First Cycle:
Week 1, 5x5 100kg/220pounds.
Week 2, 4x4 102,5kg/225pounds.
Week 3, 3x3 105kg/230pounds, maybe an AMRAP as last set?
Week 4 (Deload) 2x3 with 100kg/220pounds.
Second Cycle:
Week 1, 5x5 102,5kg/225pounds.
Week 2, 4x4 105kg/230pounds
…
Monday
Squat 5x5/4x4/3x3
Overheadpress 5x5/4x4/3x3
wide grip cable row 3x12 (I want to strengthen my upper back for the Deadlift)
incline dumbbell Press 3x12
Superset of:
Rolling dumbbell triceps extensions 3x10 with
incline dumbbell flyes 3x10
Wednesday:
Deadlift 5x5/4x4/3x3
close grip Benchpress RPE8 5x5 (maybe 5x5/4x4/3x3 as well?)
dumbbell row 3x12
close stance Legpress 3x12 with weightlifting shoes to strenghten my Quads
Superset of:
Hammercurls 3x10 with
toes to bar 3x12
Friday:
Benchpress 1 second pause 5x5/4x4/3x3
Squat 3 second pause 65% 5x5 (maybe 5x5/4x4/3x3 as well?)
Goodmornings 3x12
Lat pulldown 3x12
Superset of:
Barbell curls 3x10 with
Facepulls 3x10
Sunday (at home):
dumbbell rear delt flyes 4x12
dumbbell lateral raises 4x12
At the deload Week I would reduce the Volume from 3 sets to 2 sets.
Some of my thoughts:
1.Is the Volume enoghue?
2.Will a rep Range of 12 help in developing strenght?
3.Maybe change 3x12 to 4x8?
4.Are 9 Sets of direct back work enoghue?
5.Instead of „5x5/4x4/3x3“ I was thinking of „5x5/5x4/5x3“
6.I hope my shoulders get bigger but will it work with „5x5/4x4/3x3“?
Will this work or is this routine b*******?