Old Forum Pavel, What is your opinion on the following routine?

[alphamach]

I may put this workout to the test

Monday - Turkish get ups - 2 warm up, 1 heavy

Squats - 1 or 2 warm ups, 2 heavy

Barbell row - 1 or 2 warm ups, 2 heavy

Tuesday - Deadlifts - 1 or 2 warm ups, 2 heavy

- Bench press - 1 or 2 warm ups, 2 heavy

-  Weighted pullups - 1 or 2 warm ups, 2 heavy

Mondays workout to also be done on wednesday and friday

Tuesdays to also be done on Thursday and saturday

 

 

[Pavel]

Seral, what does "heavy" mean?

 

[alphamach]

Anywhere between 60% to 85% of 1RM

 

[Pavel]

Seral, how close to failure? what is your cycling plan?

 

[alphamach]

I know not to get too close to failure, it is also my first week of this routine.
I will need to feel how it goes and adapt the weight accordingly.

I feel like cycling the reps on squats and pullups while cycling the weight on deadlifts, barbell rows, bench press and Turkish get ups.

Here is my routine so far:
(Note that I needed to switch the days of my workouts due to location changes, which is why I did the same workout on tuesday and wednesday. It will be a consistent alternating workouts from now)

Monday
Pushups x 5 - Bench press 65kg x 5, 5

Deadlifts 65kg x 5, 100 x 3, 120 x 4, 5

Pullups - 15kg x 4, 4

 

Tuesday

Squats - 50 x 4, 70 x 3, 90 x 3, 105 x 2 (I feel I did too many warm up sets)

Barbell row - 45 x 5, 65 x 4, 80 x 5, 4

 

Wednesday

Turkish get ups 20kg x 1, 30 x 1, 46kg x 1 (did not feel great)

Pullups 15kg x 5, 4, 4

I felt more ready and did 1 more Turkish get up 46kg x 1 (Felt strong)

Squats 60kg x 5, 100 x 3, 3

 

In every exercise I had room for 1 or 2 reps (Apart from Turkish get up)

My max on each are:

Turkish get up 54kg
Pullups 35kg
Squats 125kg
Deadlifts 150kg
Bench press 85kg
Barbell row (untested Estimated 95 to 100kg)

My main aim is to increase all round strength
I would like to do:

66kg Turkish get up

180kg Deadlift

150kg Squat

66kg Pullup

100kg Bench press

 

[Pavel]

Seral, at this point in the game you need more volume—either through greater frequency like PTP or through 5x5.