Is this balanced enough?
Current Stats:
BW - 160 lbs
BF% - Unsure, but I think I’m in the low 20’s/high teens. Need to get down to where my abs are visible before I start clean bulking.
Current Lifts:
Front Squat - 155 lbs 3x5 (Clean grip)
RDL - 185 3x8 (Clean grip)
OHP - 105 lbs 3x5 (strict)
Deadlift - 245 3x3 (1RM was 285)
Chins/Pulls - 8 Strict (I can do 5x5 BW)
Dips - 25 Straight (Can do 5x10)
Farmers - 225lbs (on trap bar, walk for 25 yards 3x)
Goals: To get stronger, leaner, mobile, athletic and to correct my posture. But to do this without the typical “big 3”. I want my big 3 to be front squat, ohp, and deadlifts.
MONDAY
Front Squat 3x5
Deadlift 1x5
ChstSpprtd Rows 5x5
1 Arm DB OHP 3x5
Chin Ups 3xF
Leg Raises 3x12
Reverse Hypers 3x12
Planks Front,Sides,Back
HEAVY Farmers Walk (3 Rounds)
WEDNESDAY
Front Squat 3x5
DB RDL 3x8
T-Bar Row 5x5
Dips 5xF (BW, add weight once I can do 5x10, then switch to a 3x5)
Pull Ups 3xF
Wghtd Dec Situp 3x12
Wghtd Back Ext 3x12
Planks Front,Sides,Back
Barbell Complex (3 Rounds)
FRIDAY
Front Squat 3x5
RDL 3x8
Pendlay Row 5x5
OHP 3x5
Chin Ups 3xF
Ab Roller 3x12
Good Morning 3x12
Planks Front,Sides,Back
HEAVY Farmers Walk (3 Rounds)
TUES/THURS/SUN - I play basketball and do box jumps/agility drills