I have been training for 1-2years powerlifting with about 3years doing bodybuilding type training aswell and i need a few ideas for my program as i feel i am stepping into advance stage now.
I have tried already reducing my training to see if i was overtraining however this didnt appear to be the case,and also looked at nutrition however came to the conclusion it was the fact i was doing too little maybe.
My current lift totals as far as i am aware are
However havent tested them since doing sheiko program about 3months ago,i have also done westside and a few other programs however really like to structure my own training.
This is my current training program if any of you could give some suggestions on what i could add/take out or change i would be grateful.
Squat 2x8-10 warm up work sets 1x6,1x1,1x6,1x1,1x6,1x1,1x15-20
1/4 squats 2x3
Barbell lunges 3x8-10
Single leg squats 2x20-30 (bw).
Bench press warm up 1x10,1x8 work set 1x5,1x3,1x5,1x3,1x5,1x3,1x20
Barbell Rows 4x8-10
Chin ups 4x6-8
Over head tricep extentions 4x12-15
Deadlift warm up 1x10,1x8 work set 1x5,1x4,1x3,1x5,1x4,1x3
clean pull warm ups 1x6 work sets 1x6
High pull warm ups 1x6 work sets 1x6
Shrugswarm ups 1x10,work sets 2x10
This is what i have been training with for the past 4weeks and its definatly increasing my pulling power and i seem to be gaining mass also.
Anyway a little help would be great