Spartan Agoge
Level 6 Valued Member
Hello everyone.
I am 30 years old and I weigh 92kg(202lbs).
My current PR's (1rm) are: Deadlift 225kg(495lbs), Squat 165kg(363lbs), bench press 125kg(275lbs) and overhead press 85kg(187lbs).
I just finished a 3day routine:
Heavy day
Squat: 5x5
Bench press: 5x5
Deadlift: 1x5
Pull-ups
Light day
Front squat: 2x5
Overhead press: 3x5
Medium day
Squat: 3x5(90%of Heavy day)
Bench press: 3x5(90% of Heavy day)
Row: 3x5
Now, I want to run a new routine based o PTTP and Russian bear. I am considering 2 different versions.
Version 1:
Day 1
Squat: 1x5(100%), 1x5 (90%), 20x5 (80%)
Bench press: 1x5(100%), 1x5 (90%), 20x5 (80%)
Pull-ups
Day 2
Overhead press: 1x5(100%), 1x5 (90%), 20x5 (80%)
Day 3
Deadlift: 1x5(100%), 1x5 (90%), 20x5 (80%)
Dumbbell bench press: 1x5(100%), 1x5 (90%), 20x5 (80%)
Row
or version 2:
Day 1
Squat: 1x5(100%), 1x5 (90%), 20x5 (80%)
Deadlift: 1x5(100%), 1x5 (90%)
Day 2
Bench press: 1x5(100%), 1x5 (90%), 20x5 (80%)
Overhead press: 1x5(100%), 1x5 (90%)
Pull-ups
Day 3
Deadlift: 1x5(100%), 1x5 (90%), 20x5 (80%)
Squat: 1x5(100%), 1x5 (90%)
Day 4
Overhead press: 1x5(100%), 1x5 (90%), 20x5 (80%)
Bench press: 1x5(100%), 1x5 (90%)
Row
Which one you tink is better?
Thank you in advance for your time.
I am 30 years old and I weigh 92kg(202lbs).
My current PR's (1rm) are: Deadlift 225kg(495lbs), Squat 165kg(363lbs), bench press 125kg(275lbs) and overhead press 85kg(187lbs).
I just finished a 3day routine:
Heavy day
Squat: 5x5
Bench press: 5x5
Deadlift: 1x5
Pull-ups
Light day
Front squat: 2x5
Overhead press: 3x5
Medium day
Squat: 3x5(90%of Heavy day)
Bench press: 3x5(90% of Heavy day)
Row: 3x5
Now, I want to run a new routine based o PTTP and Russian bear. I am considering 2 different versions.
Version 1:
Day 1
Squat: 1x5(100%), 1x5 (90%), 20x5 (80%)
Bench press: 1x5(100%), 1x5 (90%), 20x5 (80%)
Pull-ups
Day 2
Overhead press: 1x5(100%), 1x5 (90%), 20x5 (80%)
Day 3
Deadlift: 1x5(100%), 1x5 (90%), 20x5 (80%)
Dumbbell bench press: 1x5(100%), 1x5 (90%), 20x5 (80%)
Row
or version 2:
Day 1
Squat: 1x5(100%), 1x5 (90%), 20x5 (80%)
Deadlift: 1x5(100%), 1x5 (90%)
Day 2
Bench press: 1x5(100%), 1x5 (90%), 20x5 (80%)
Overhead press: 1x5(100%), 1x5 (90%)
Pull-ups
Day 3
Deadlift: 1x5(100%), 1x5 (90%), 20x5 (80%)
Squat: 1x5(100%), 1x5 (90%)
Day 4
Overhead press: 1x5(100%), 1x5 (90%), 20x5 (80%)
Bench press: 1x5(100%), 1x5 (90%)
Row
Which one you tink is better?
Thank you in advance for your time.