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Thread: my workout plan

  1. #1
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    Default my workout plan

    Hello, I need feedback on my workout plan:
    I train 3 times a week, always the same whole body workout:

    Benchpress 2x5
    + some assistance exercises

    Weighted Pullups 2x5
    + some assistance exercises

    Deadlift 2x5
    + some assistance exercises

    I move up with the weight every workout 1-5kg, depending on how easy/ hard the last weight from last workout was. When I reach a plateau I do a deload, that means I drop the weight by 10-15%.

    Since I have trained now a few years but never did periodizations the assistance exercises I do all with at least 15 reps, until failor, or very near to failure. The sets of assistance sets is something around 1-3 each, I mean 1-3 assistance sets for bench/chest/ trizeps/ shoulder, 1-3 assistance sets after pullups for similar muscle grous, and 1-3 sets after deadlift. And normally I do every assistance sets another exercise. For example first assistance set is military press, second flys, third trizeps.

    My ideas on the plan: 3x per week should trigger some hypertrophy (see HST training) even though the rep range is not hypertrophy specific. Also I will make probably some good strength gains (especially on deadllift), since I go up with the weight every time. The only concern is overtraining. How do in know if it is too much? My idea, if it starts to get really have, that means I reach failure with 2x5 I can do longer periods of rest, for example 5 days instead of one day rest.

    IF THAN I HAVE MORE POWER than the workouts before that means the 5 days rest were good for me, that means that 1 day rest like normal is too less for me.
    For the record: 1 rpm: bench 145 kg, deadlift 170kg, pullups 5rpm: 27kg weigth + 100kg bodyweight

    I am 180cm, 100kg, with around 20-25% bodyfat

  2. #2
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    Default

    ????

  3. #3
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    Default

    where the squats at ?

  4. #4
    Dark Meat dday39's Avatar
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    Default

    ..
    Last edited by dday39; 08-31-2017 at 11:02 AM.

  5. #5
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    Default

    Looks fine. Maybe add more sets?

 

 

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