General Guidelines
- Use 75%-85% of 1RM for working sets)
- Test 1RM every 4-6 weeks
- Deload after max effort weeks and work on speed and technique on compounds
Erik’s Current Maxes (1/21/17)
- Bench Press (205)
- Squat (285)
- Deadlift (385)
Weekly Split
- Monday: Heavy Bench Press (Pause + chest accessories + shoulder accessories)
- Tuesday: Heavy Deadlift Deadlift (+ light squat triples + posterior chain + core accessories)
- Wednesday: Bodybuilding “Fluff and Buff” Day (biceps + hypertrophy work)
- Thursday: Off (deep stretching before bed)
- Friday: Volume Bench Press (Increased reps + chest accessories + tricep accessories)
- Saturday: Heavy Squat (+ light deadlift triples + leg accessories)
- Sunday: Off (deep stretching before bed)
Monday: Heavy Bench Press
- Bench Press (3x1-5 not including warm ups)
- Flat/Incline Dumbbell Bench Press (4x4-8)
- Cable Crossovers (3x12)
- Standing Overhead Press (6, 5, 3, 3/1) or Seated Dumbbell Shoulder Press (3x4-8)
- Lateral Raises (3x15)
Tuesday: Heavy Deadlift
- Deadlift (3x1-5 not including warm ups)
- Squat (3x3; work on speed and technique)
- Rack Pulls (3x3) or Snatch Grip Deadlifts (3x5)
- Bent Over Rows or Weighted/Grenade Pull Ups (3x5-10)
- Straight Arm Pushdowns w/ Resistance Band (1xAMRAP)
Wednesday: Fluff and Buff (BODYBUILDING)
- Bent Over W Raise (3x15; rotator cuff exercise)
- Bent Over Rear Delt Raise (3x15)
- Overhead Tricep Extensions (Cluster Set or 3x10-15)
- Rope Curls (Cluster Set; 3 reps back and forth for 10 minutes)
- EZ Bar Curls (Drop Set)
- Chin Up Isometric Hold (40 on, 20 off, 30 on, 30 off, 25 on)
Wednesday: Alternative Bodybuilding Routine
- Bent Over W Raise (3x15)
- Bent Over Rear Delt Raise (3x15)
- Overhead Tricep Extensions (Cluster Set; 3 reps back and forth for 10 minutes)
- EZ Bar Curls (3x10)
- Spider Curls (3x8-12)
- Incline Curls (3x15)
Thursday: OFF
- Cardio, stretch
Friday: Volume Bench Press/Hypertrophy Work
- Close Grip Bench Press (7, 6, 4, 1-3)
- Neutral Grip Dumbbell Bench Press
- Cluster Set Incline Bench Press or 8, 6, 4
- Drop Set Weighted Dips (5, 8, 12, AMRAP)
- Tate Press (3x10)
Saturday: Heavy Squat
- Squat (5x1-5 not including warm ups)
- Front Squat (5x1-5)
- Deadlift (3x3)
- Front Rack Walking Lunges or Good Mornings (3x10 each direction or 3x12)
Sunday: Off
- Rest + Cardio (optional)
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It looks pretty solid to me. I am not overlooking anything that would help all my lifts (I don't think so at least) and I have seemed to make progress and improved my technique on my lifts, but if you guys had to make any edits, what would those be?