After much careful thinking I have decided to put off starting the layer system until I can afford a full either anaconda or plazma protocol to ensure when I do start the system gets the results and reputation it deserves.
So what I have decided to stick to is a older training split of yours a push, pull, leg split.
I am unable to access the old live spills anymore but does this split look ok?
- Push press 6,6,6,3,2,1
2, Bench press 6,6,6,3,2,1
- Dips 4x8
- Strength Capacity work
The 6,6,6,3,2,1 system was decent, but after experimenting I found that starting with the strength work is best. so 3/2/1/6/6/6 would work better. Other than that I like the choice of exercises and I feel that doing the overhead work before the bench press is a smart move as it seems to make the shoulders more stable during the bench.
I’d go VERY easy on the strength capacity work, if one thing leads to slower progress it’s abusing that form of training.
- Sumo dead (until I get the dead squat) 6,6,6,3,2,1
- High pull 6,6,6,3,3,3 (with shrug iso hold before each set)
- Dead start row 8,8,8,3,3,3
- Strength Capacity Work
The sumo dead (or Dead-Squat) doesn’t belong on that day. While is is a ‘pull’ it is more a lower body exercise than a back exercise. So these belong to the leg day.
Same comment regarding the 6,6,6,3,2,1 as above.
Do not do sets of less than 5 reps on any type of rows, it just doesn’t work well with maximal weights.
- Squat 6,6,6,3,3,3
- Power cleans from blocks 6,6,6,3,3,3
- Bulgarian split squats 4x8
I’d put the power clean from blocks on the pull day and the sumo or Dead-Squat on the leg day.
Same comment re: 6,6,6,3,2,1