he is currently doing the 3x3 routine with 2 extra days of assistance work. not sure exactly how the 3x3 routine looks, but his week is structured like this:
monday- bench, squat, deadlift, incline bench
tuesday (shoulder/triceps) behind the neck presses 5x5 SS w/ db lat raises, regular presses 5x5 SS w/ db front raises, db rear delt raises 5x8, cg bench 5x3, dips 5 sets, tri extensions 4x10
wednesday- bench, squat, deadlift
thursday- 5x10 wide grip pullups, 5x10 close grip, 5 sets of barbell rows, 15,10,8,6,4 for barbell curls, 5 sets of isolated curls, preacher or concentration curls for a few sets
friday- bench, squat, deadlift
as you can see, he does ALOT of volume, and dont ask me how he does it. he's been doing a ton of volume ever since he was 14 or 15 back in high school. for some reason, this works for him, and he even admits he overtrains, but he thinks he needs to.
he just competed in the world competition today in Idaho. He was the best lifter and won the junior AWPC World championship. Here were his lifts at a body weight of 205.4:
Squat- 573 lbs.
Bench- 363 lbs.
Deadlift- 640 lbs.