Could you post or PM me your weekly routine?
It's really uncomplicated.
I have leg day, push day, and pull day, then rest day, in that order. Repeat over and over weekly.
Each day revolves around a compound lift, typically one of the big three. Remember, my first love was powerlifting, second was strongman, and bodybuilding a close third that I'm simply not gifted with genetics for.
I use lots of exercises for accessories , and exercise selection changes every 8-12 weeks typically. For simplicity I'll break down where I've been the past 7 weeks or so .
Lately, I'm not training for a meet, so we start with accessory lifts.
So legday, I do leg press superset with leg extensions , 4 sets of 20 each. I don't get caught up in the weight here, this is strictly pump training. Pick a weight where the pump gets painful by set 2 and run with it.
After that, I go to my squats. I'll start at 135 and hit 2sets x 5 reps each weight up to around 80% of 1rm. At 80% I'll do 3x3. If that feels good and I still have some left I'll do 1 set @90% for amrap, typically between 1-3.
I'm pretty smoked after this, but I may add lunges or fro t squats with light weight for a good finisher if I have time. Try to stay under an hour and 15 mins for these workouts. It doesn't sound like a lot of volume, but at that pace u should feel it, and remember, your next leg day is only 3 days away.
This same basic method applies to each day, so I'm.just gonna list my current exercise selections
Push day:
Superset cable tricep pulldowns with standing db press, then bench up same style as we did with squats, and after that , clean and overhead press for 3 sets with around 185x5 (little under 70% 1rm)
Pull day:
Superset cable rows with lat pulldowns. Then pendelay rows for 3 sets 6 reps @275. Not sure percentage there, just what feels good to me for where I am currently .
Now deadlifts work a little differently. I don't like to put too much volume here, it fries my cns for too long when I do. So we start at 225 and triple up to around 80%, and maybe a single @ 85-87%. But here's the catch, I get a set of pullups in between each set. 7 pullups, take a breather, then start the next deadlift set. It helps me decompress my spine after the heavy loads, gives a sick pump if the pace is right.
On weekends we'll train some strongman events, just swap it in over whatever day would fall there, but that's more specific to me and my goals so not necessary or feasible for everyone.
I'm leaving out some stuff I'm sure. Tempo is important, and sometimes I throw in arm work and little stuff around the tail end of workouts just based on feel. Same with extra shoulder work, I do it regularly but it's mixed in spontaneously. Find somewhere to work in rear delts, and lateral raises.
Long winded post but this is the jist of my routine ATM.
