[quote]styrian wrote:
Hi!
Here is my workout plan:
1.) (Sunday) â?? Chest + Triceps:
Benchpress (depending on the week 5/3/1)
Assistance Work (always 5 Sets):
Dips with extra weight â?? Rep Range 3x10-12 RPS
2.) (Monday) â?? Conditioning work with Kettlebell Swings (10 MIN. @ 30/30), Rope Jumps and core work (Hanging leg raise, ab pulldowns on rubber band, roll-outs)
Sometimes a few pull-ups or other calisthenics fun
3.) Tuesday â?? Leg day
Squats (depending on the week 5/3/1)
Assistance Work (always 5 Sets):
Low back (raises/RH)
4.) Wednesday: Rest day or same as Monday, depending how fit I feel
5.) Thursday (Back):
Deadlift (depending on the week 5/3/1) â?? I currently do snatch grip but I have problems with my grip, I have extreme small hands - so Iâ??m thinking about switching to the alternate grip.
Assistance Work (always 5 Sets):
Rows
6.) Friday (Shoulders + Biceps):
Press (depending on the week 5/3/1)
Assistance Work (always 5 Sets):
Curls
7.) Saturday: Conditioning work/Cardio and Core Training
About myself: I re-joined training after 3 years absence last year. After a few good â??newbie gainsâ?? I reached my plateau of 120 kg Benchpress pretty soon. Now Iâ??m hoping to get over this Plateau. Same with Squats and Deadlift. I have neglected lower body and deadlift work for way too long. Currently Iâ??m fooling around somewhere around 150 kg Deadlift (170 with alternate grip) and 140 kg squatsâ?¦ So, not too good for my Bodyweight of about 77-79 kgâ?¦
[/quote]
Fixed for you.
Get stronger, stop the fluff, give it all in the session, stop complicating your life, keep it simple.
You are not getting the +sets because you are concentrating to much on the fluff.
Once stronger, incorporate the 5/3 principle.
Good luck