LogFAQs > #940262544

Just wanna post my routine again, I modified it alot but I need suggestions for additional accessory workouts:

D1: Leg Power
-Squat 3x5
-Deadlift 3x5
-Power cleans: 3x3
-Lunges 3x10
-Calves 4x12
-Abs

D2: Upper Power
-Bench 3x5
-Rows 3x5
-Incline bench 3x10
-Pullups
-Rows 3x10 (lighter weight)
-Skullcrushers
-Barbell curl

D3: Rest

D4: Leg Hypertrophy
-Squat 3x10
-Barbell hip thrust 3x10
-Jefferson squat 2x10 (I'm going to switch this out to front squat this week, likely)
-Romanian dead lift 2x10
-Lunges 3x10
-Calves 4x10

D5: Chest + tri
-Flat bench 3x10
-Incline bench 3x10
-dumbell flys (I've been skipping these cuz I hate em and I have no other alternative with free weights. I don't have heavy enough dumbells for dumbell press)
-Skull crushers
-Overhead tricep extensions

D6: Back + bi
-Rows 3x10
-Pullups
-Power cleans 3x3
-Shoulder press
-Dumbell rows 3x10
-rear delt raises 3x10
-lateral delt raises 3x10
-barbell curls
-dumbell curl
-barbell shrugs

I have about 50 minutes for each day. I wake up extra early for back day since I piled on shoulders and traps and I tend to do more.

Sets per week:
Chest: 12 (assuming I skip flys)
Back: 12 quality sets not including pullups, shrugs, deadlift, or cleans
Bi/Tri each: 9

Lastly, my volume isn't super high, but my intensity with the compound lifts is usually pretty high, maybe too high. My RPE is usually like 8-9.

Also my left shoulder is fucked up, I can't do pushups or close grip bench, which hurts my tricep workout. I'm pretty sure I have impingement.

Balrog0 posted...

I don't go for 1rms but my calculated bench based on my last workout was... 154.7 (137.5x5)

Squat, 199.1 (182.5x4)
Deadlift, 211 (187.5x5)
Ohp, 90 (75x7)

Thats actually not bad considering your bodyweight.