Weight: 205, relatively lean
Equipment: Barbell + Pull Up Bar (Training At Home)
NO Power Rack Available
Essentially my goals with this program are increased strength and size. I have no power rack so most recommended routines go out the window as I cannot back squat. I’m eating for size, and making progress, just thought I’d throw this out there to see if my results can be… optimised.
Most ramping exercises move from around ten reps to two or three reps.
5x5 Weighted Pull Ups
5x Zercher Squats (Ramping from ~10 RM to ~2RM max, stopping short of failure on all lifts)
4x5 Weighted Press Ups
4x Bent Over Rows (Ramping)
3x8 Close Grip Floor Press
4x Overhead Press (Ramping)
2x8-12 Split Squat
3x8 Barbell Curl
Friday: Same as Monday
Saturday: Same As Wednesday, though Split Squats are removed and Deadlifts are lighter.
Currently, my lower back is able to cope with the routine despite all the squats and deadlifts. I have been doing this for about 5 weeks and will continue with it making adjustments as needed until I need to change this routine as weights rise.
Max Zercher Squat: 120kgx3
Max Deadlift: 142.5 kgx5 (All the weight I have, will be purchasing more soon)
Goal is primarily strength, I need added size for rugby when I play next year again. Other qualities (Power/Conditioning) will be trained at a later date, but as I will not be playing for another 10 months, strength is the primary goal of this routine.
Any feedback is appreciated.