Hi ct been doing this.
Weeks 1-3 5/4/3/2/1
weeks 4-6 ramp to 3rm
Monday
Bench
Pause bench in 3/4x4-6 and dumbbell bench in 3x6-8 rep range
Then some isolation and pump work for pecs
Tuesday
Squats
Front squats 3/4x4-6
Leg extensions 3x12 with 2sec squeeze
Thursday
Power clean + press
Press with 3 sec pause at forehead during concentric 3/4x4-6
Hang clean and press 3x6-8
Some lateral raise, reverse flyes, face pulls circuit or extended sets
Saturday
Power clean
DEADS 4x3
SGHP 3/4x4-6
Pull-ups 3/4x6-8
Seated row 3x8-10
Now I want to do layers but keep most of the excersizes.
Thinking the first 3 days bench, squat, press do
Ramp to 2rm
Then 90% doubles emom for 12 minutes
80% clusters 3/4x4-6
70% 5 sec negative by 4x4-6
60% rhythmic reps 2/3x6-8
Maybe some pump isolation work
Then on Saturday
SGHP ramp to 3rm
Clean pull ramp to 3rm
Low pull ramp to 3rm
Dead lift with shrug 3rm in 3-4 sets
Pull-ups 3x6-8
Seated row 3x8-10
Look okay? Thoughts? Thanks CT I got really strong in my early twenties on pendulum powerlifting especially deadlift. And I’ve been following your principles on t-nation since the early 2000’s.