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:
Bench paused 95kg/210pounds
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.
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.
Week 1, 5x5 102,5kg/225pounds.
Week 2, 4x4 105kg/230pounds
wide grip cable row 3x12 (I want to strengthen my upper back for the Deadlift)
incline dumbbell Press 3x12
Rolling dumbbell triceps extensions 3x10 with
incline dumbbell flyes 3x10
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
Hammercurls 3x10 with
toes to bar 3x12
Benchpress 1 second pause 5x5/4x4/3x3
Squat 3 second pause 65% 5x5 (maybe 5x5/4x4/3x3 as well?)
Lat pulldown 3x12
Barbell curls 3x10 with
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*******?