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#1

Deleted deleted oh no damn


#2

That’s a lot of words.

Just do 5/3/1


#3

What’s your current height, weight, and general bodyfat level?

How much weight do you plan on gaining in 12 weeks?

How will you measure “increased work capacity”?

Why? How long have you been training and what are your bests on the big basic lifts?

Either do what Yogi said (for longer than 12 weeks) or just do Kroc’s 12-week plan without any changes. Trying to combine a squat-focused leg routine with a deadlift routine with some funky reps on assistance work is dumb.


#4

Keep them muscles confused!


#5

Thank you everyone

The conclusion I have is that the plan isn’t focus. I shall then move on with Kroc’s 12 weeks, however the reason why the plan became like this is because I did not know what to do for the rest of the days that are not leg days.

How does this general plan sound like?

Day one
The leg day as prescribed in the 12 week plan

Day two
Bench:
90% x 3, 95% x 2, 100% x 1
92% x 3, 97% x 2, 102% x1
Close grip: 70% of bench x 3 sets x 4 reps
Weighted dips: with 15kg x 4 sets x 10 reps
Rear delt fly: with 10 kg x 4 sets x 6 reps

Day three
OFF

Day four
Deadlifts: 70% x 7 reps, 80% x 5 reps, 90% x 3 reps
72.5% x 7 reps, 82.5% x 5 reps, 92.5 x 3 reps
75% x 7 reps, 85% x 5 reps, 95% x 3 reps
Barbell rows: 5 sets x 6 reps
Dumbbell row: 3 sets x 8 reps
Weighted pull ups:with 18kg x 5 sets x 3 reps

Day five
OHP: 80% x 5 sets x 5 reps
superset with Bodyweight pull ups: 5 sets x 8 reps
Lateral raises: 4 sets x 12 reps
Rear delt fly: 4 sets x 20 reps

Day six
Kettle-bell swings and Battle ropes for cardio

Day seven
OFF

Likewise the end goal will be to gain quality mass (I will be on a calorie surplus (typoed deficit) for sure but I do not want to get real fat), increase work capacity (training my body in future workouts to require shorter rests in between), and finally to have my body adapt and be able to carry out the percentages I have set for bench, deadlifts and OHP in this plan. (I would most definitely fail the sequence in the first few weeks, I hope by the end of 12 weeks I can carry out the rep ranges as written by the end of 8 weeks, and by 12 weeks they become easy) I would like to move on thereafter to a strength specific program.

Once again, for the internet’s criticism please


#6

So if I understand this right you are attempting to do a Matt Kroc leg program (the man is known for being crazy intense), while on a caloric deficit, hoping to gain mass?.. read some of the articles on tnation and find a plan that is in line with your goals. On top of that for pulling movements do 6 reps or more. Just my $0.02


#7

Can you retype the above so I can see what it would look like over 12 weeks?


#8

Shit shit typing error! I mean calorie surplus for sure like with the end goal of gaining mass of course a surplus. An honest typing error


#9

The leg day would be as written by Kroc as per his 12 week plan.

The rest of the days would be the exact same routine for whole 12 weeks. This is because I have planned for a rather unrealistic rep scheme with my current strength levels and would definitely not be able to complete the prescribed rep schemes, hopefully by the end of 12 weeks I will be.

And also I probably will lower the weight for rows and increase the reps to 8 reps.
im also lowering the volume of deadlift days on the even weeks because of the high volume leg days.

So It will look something like

Day one
Leg day as written in Kroc’s plan

Day two
Bench:
90% x 3, 95% x 2, 100% x 1
92% x 3, 97% x 2, 102% x1
Close grip: 70% of bench x 3 sets x 4 reps
Weighted dips: with 15kg x 4 sets x 10 reps
Weighted pull up: with 10 kg x 4 sets x reps

Day three
OFF

Day four (on odd weeks)
Deadlifts: 70% x 7 reps, 80% x 5 reps, 90% x 3 reps
72.5% x 7 reps, 82.5% x 5 reps, 92.5 x 3 reps
75% x 7 reps, 85% x 5 reps, 95% x 3 reps
Barbell rows: 4 sets x 8 reps
Dumbbell row: 3 sets x 8 reps
Weighted pull ups:with 18kg x 5 sets x 3 reps

Day four(on even weeks)
Deadlifts: go for a max triple with double overhand
60% x 3 sets x 5 reps for speed
Barbell rows: 4 sets x 8 reps
Dumbbell row: 3 sets x 8 reps
Weighted pull ups: with 10kg x 5 sets x 6 reps

Day five
OHP: 80% x 5 sets x 5 reps
superset with Bodyweight pull ups: 5 sets x 8 reps
Lateral raises: 4 sets x 12 reps
Rear delt fly: 4 sets x 20 reps

Day six
Kettle-bell swings and Battle ropes for cardio

Day seven
OFF