u2pride
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Hi all!
I'm finishing Meadows Creeping Death 2 (week 11) and planning an U/L split with moderate volume, high intensity and high frequency.
The goal is to do 8 weeks focus on strenght with compound movements.
Intensity:
Week 1 70%
Week 2 75%
Week 3 80%
Week 4 85%
Week 5 Deload 50%
Week 6 as week 1 and so on...
Lower Quads Focus
Squat 3x6
RDL 3x8
Lunge 3x12
Seated Leg Curl 3x10
Seated Calf Press 4x12
Lateral Raise 3x12
Upper Chest Focus
Incline Bench Press 3x6
Lat Pulldown 3x10
Dumbbell Bench Press 3x8
Pulley 3x10
Rear Delt Raise 3x12
Triceps Pushdown 3x10
Hammer Curl 3x8
Lower Hamstrings Focus
Deadlift 3x6
Leg Press 3x8
Standing Leg Curl 3x10
Front Squat 3x10
Standing Calf Press 4x12
Lateral Raise 3x12
Upper Back Focus
Chin Up 3x6
Incline Dumbbell Press 3x10
Barbell Row 3x8
Smith Machine Overhead Press 3x8
Rear Delt Raise 3x12
Barbell Curl 3x12
Close Grip Bench Press 3x8
What did you think? Advise?
Did you think that Wendler 5/3/1 should be a waste of time on main lifts?
Thanks!
I'm finishing Meadows Creeping Death 2 (week 11) and planning an U/L split with moderate volume, high intensity and high frequency.
The goal is to do 8 weeks focus on strenght with compound movements.
Intensity:
Week 1 70%
Week 2 75%
Week 3 80%
Week 4 85%
Week 5 Deload 50%
Week 6 as week 1 and so on...
Lower Quads Focus
Squat 3x6
RDL 3x8
Lunge 3x12
Seated Leg Curl 3x10
Seated Calf Press 4x12
Lateral Raise 3x12
Upper Chest Focus
Incline Bench Press 3x6
Lat Pulldown 3x10
Dumbbell Bench Press 3x8
Pulley 3x10
Rear Delt Raise 3x12
Triceps Pushdown 3x10
Hammer Curl 3x8
Lower Hamstrings Focus
Deadlift 3x6
Leg Press 3x8
Standing Leg Curl 3x10
Front Squat 3x10
Standing Calf Press 4x12
Lateral Raise 3x12
Upper Back Focus
Chin Up 3x6
Incline Dumbbell Press 3x10
Barbell Row 3x8
Smith Machine Overhead Press 3x8
Rear Delt Raise 3x12
Barbell Curl 3x12
Close Grip Bench Press 3x8
What did you think? Advise?
Did you think that Wendler 5/3/1 should be a waste of time on main lifts?
Thanks!