Topic: Comment on my PL program

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Posted at September 27, 2013, 8:14 pm:

---------------------Monday-----------------------------
Flat Benc
-Week 1: 4x1@ 80
-Week 2: 3x1@ 85
-Week 3: 2x1@ 90
-Week 4: 1x1@ 95
1,2,3 Boar
-Week 1: Work to 5r
-Week 2: Work to 3r
-Week 3: Work to 5r
-Week 4: Work to 3r
Lats 3x6-1
Iso Delts 3x6-1
Abs 3x12-1
--------------------Tuesday-------------------------------
DE Deadlift 6x3 @50-60% wav
Hams 3x6-1
Traps 3x6-1
Biceps 3x6-1
----------------------Thursday---------------------------
DE Bench 6x3 @50-60% wave (3 diff grips
Delt Press 3x6-1
Triceps 3x6-1
Lats 3x6-1
Abs 3x12-1
--------------Friday---------------------
Deadlif
-Week 1: 4x1@ 80
-Week 2: 3x1@ 85
-Week 3: 2x1@ 90
-Week 4: 1x1@ 95
Rack Dead 1-3" under sticking poin
-Week 1: Work to 5r
-Week 2: Work to 3r
-Week 3: Work to 5r
-Week 4: Work to 3r
Lats 3x6-1
Biceps 3x6-1
I Delaod every 5th week And the percentages are based on the projected maxes with a 2.5-5% increase

Original of the message was taken from http://forum.bodybuilding.com/

Replies:

Where is the squatting?

I second this.

I explain this in my DL Frequence thread.

I see.

Weak points: Quads LMAO,Upper back,Bench first 4", Deadlift first...

Again, I would go with this just because I rather warm up a little too...

By the way i pause all pressing.

I think it looks good, good luck man.

I dont know how long of a pause you use, but you can try a 3-4 second ...

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