His everyone, I haven’t really been an avid poster, but I am an avid T-Nation reader. I was hoping to get a few opinions on a new workout regimen I’ve been doing which is my own design.
Day A - Squat Day
A1: Back Squat -
2x10reps@Bar; 1x5reps@40% of work set; 1x3reps@60% of work set; 1x2reps@75% of workset; 5x10reps@workset
B1: Dumbbell Reverse Lunge -
3x10reps/side
C1: One Arm KB Swing -
10x10@24kg (5sets right arm, 5sets left arm, 1 set of 10 every minute on the minute for ten minutes)
D1: Ab Wheel Roll Out-
3x10reps
Day B - Pull Day/Upper Body 1
A1: Strict Chin Ups -
5x10reps
B1: Suspension Trainer Horizontal Row -
5x10reps
C1: Suspension Trainer ‘W’ Fly -
3x10reps
D1: One Arm KB Clean and Strict Press -
Ladder sets 1-5 then back down 5-1 @16kg
E1: Ab Wheel Roll Out -
3x10reps
Day C - Push Day/Upper Body Day 2C
A1: KB Halos -
3x5/side@12kg
B1: One Arm KB Strict Press -
Ladder sets 1-5 then back down 5-1 @16kg
C1: One Arm KB Clean and Strict Press -
Ladder sets 1-5 then back down 5-1 @16kg
D1: Suspension Trainer ‘W’ Fly -
3x10reps
E1: Ab Wheel Roll Out -
3x10reps
NOTES:
The Squat is the Bread And Butter of this prosram, Performed every Monday Wednesday and Friday. I add weight every workout until I fail to get all 5sets of 10reps. Once I fail the first time then things get interesting - the program changes once I go up in weight in the squat.
The first time I tackle the new weight I will be hitting it for 3x3reps then one set of 20reps@60% of the work set weight, then the following workout I will hit it for 2x5reps then one set of 20reps@60% of the work set weight - then the following workout will be 5x3reps and one set of 15reps@60% of the workset weight - then the following workout will be 3x5reps and one set of 20reps@60% of the workset weight - then 5x5 plus 20reps@60% of work set weight - then 10x3reps and 20reps@60% of workset - then 10x5reps - then 8x6reps - then 7x7reps - then 6x8reps - then 5x10reps and then move up in weight and start over.
Pull days are done every Tuesday and Thursday and Push Day is on Saturday.
Please take some time and critique this. I realize the notes are really confusing.