Here is a progam ive put by myself, need some opinions on it/tweaks and stuff…
day 1
squat - work up to 3 rm/ followed by 3x3 at lighter weight but heavy weight
bench - same as squat
day 2
rest / some light band work
day 3 - all sets the same weight
power clean 5x3
pendlay rows 5-7x3
ab work
day 4
rest
day 5
deadlift 1x3 (Ramping)
overhead press up to heavy 3 reps, back off do 3x3
weighted pull ups 3-4x5-8 reps
day 6 rest
day 7 -
front squats 4x3p
dips 3-4x3
kroc rows 2-3 sets
my current stats :
bench - 100kg x 2 reps (old 1rm)
squat - 150 x 3 (last rep not so nice form)
deadlift - 170x3 (easy could do more)
dips - sets of 3 with 40kg
pull ups- sets of 8 with 20kg
standing press- 70kg
push press - 75kg
pendlay rows-90kg triple
power clean-80kg for triples
if you think my program sucks, well tell me, and punch me into right direction. I would rather NOT use precentage based program as im IMO 2 weak to do so.