Male, 5"10, 167lbs, 8 months training with 4 weeks off spread throughout this time due to travel.
Goal: deload from normal strength training and fill in some weak spots on definition and strength.
Warm up is a light lift for every body part and then 1 set at 50% and one at 75% of 1st work set.
Each total workout takes about 35-50 minutes including warm-ups.
On days with extra time I throw in decline weighted situps - either 1 or 2 sets to failure or 3x10.
Break between sets is usually 1-1.5 minutes EXCEPT deadlift where breaks are 2 minutes between each set and 3.5-4 minutes before the final set.
Back squat 3x10 140lbs
Deadlift 5x5 with final set at 315lbs
one-legged calf raise 3x20 35lbs
Bench press 1x10x95lbs 2x8x105lbs 1x5x125lbs
Decline dumbbell press or incline (alternate) 1x10x32lbs 2x8x40lbs 1x5 50lbs
decline pull overs 1x10x30lbs 2x8x35lbs 1x5x44lbs
flys 1 set to failure 18lbs
Semi-suppinated chin ups - Going for 30 reps over multiple sets
dumbell row 1x10 2x8 1x5
Lat pull-down 1x10 2x8 1x5 (can’t remember weights right now)
Dips going for 30 reps over multiple sets
Seated Arnold Press 3x10 ~30lbs
Standing Military Press 3x10 ~50lbs
Lateral raises 3x10 ~15lbs
Front raises 3x10 ~18lbs
One-armed dumbbell shrugs 3x15
Day 1: …
Please comment on the whole program and my weak points. I think my bench really sucks as my 3RM is like 166lbs. My squat is ?okay? as 5RM squat is probably about 196lbs.
EDIT: Please note: Some of you may have noticed I posted a 20rep squat log that I did not follow up on. I got the flu 2 days into the program and was violently ill and because of this I’ve switched to a less stressful profram for the remained of the 7 weeks on what would have been the squat program that now has 4 weeks left. I do not want to put myself at any risk of injury or sustained stomach problems and will pursue a strength program again in a couple of months.