Current Routine
My current routine is a 3 day split that focuses on lots of work in the 70-90% 1RM range with occassional 95%+ work.
Four-week Rotation for Pressing/Rowing Movements:
Week 1: 3 ’s @ 70, 80, 90%
Week 2: 5’s @ 65, 75, 85%
Week 3: 5 @ 75%, 3 @ 85%, 1 @ 95%
Week 4: Deload
Five-week Rotation for Squats and Deadlifts:
Week 1: Deadlift: 5 @ 75%, 3 @ 85%, 1 @ 95%
Week 2: Squat: 5 @ 75%, 3 @ 85%, 1 @ 95%
Week 3: Deadlift: 3 ’s @ 70, 80, 90%
Week 4: Squat: 3 ’s @ 70, 80, 90%
Week 5: Deload Squat or Deadlift
Mondays:
ME Bench - 3 work sets
Repeated Effort Bench - 6 triples, add 5lbs per week until too difficult, then restart with 10% less weight
ME Military - 3 work sets
Triceps - 5 work sets
Inclines - 3 work sets
Wednesdays - alternate between Squats and Deadlifts each week:
Squat Workout
ME Wide-stance Squat - 3 work sets
Repeated Effort ATG Squat (3×3 @ 80% of 1RM, increase 10lbs each session)
Zercher Squats - 5 work sets
Abs - 5 work sets
Deadlift Workout
ME Deadlift - 3 work sets
Repeated Effort Conventional Deadlift (3×3 @ 80% of 1RM, add 10lbs each session)
Zercher Deadlifts - 5 work sets
Abs - 5 work sets
Fridays:
ME Rows - 3 work sets
Face Pulls (or wide grip Lat work) - 3 work sets
Chins/Pullups - 5 work sets
Biceps - 5 work sets
Each time I repeat a rotation I will add 10lbs to each set completed that rotation and repeat it. If I fail to complete a rotation on a lift I will take 5-10% off the current weightloads and restart.
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