Routine Feedback

[invictum]

Hi guys,

have been training for a couple of years now. Really happy with progression so far.

Started with a full body 3 times a week around the 'big 3' so squats, deads & bench.

Then moved to pyramid with deads on a monday, squats wed & bench on fri while adding some supplementary exercises to each 'big' around the same muscle group.

What I found out is that especially due to going quite heavy on deads (I weigh 79kg and my working sets are around 5x160kg, 7x150kg, 10x140kg) I have developed a decent mass in my lower back & lats which I'm happy with (not increasing any more weight for deads). However, my upper back looks weak compared to my lower. To solve that kind of imbalance, as well and try and fix my posture issue (which is shoulders too forward compared to torso & head position) I will try to move things around slightly. I just wanted your feedback guys please:

Objectives:
- keep current strength in deads, squats & bench press (a slight loss of strength is acceptable but not more than 10%)
- increase mass focused on (order of priority): upper back, upper chest, triceps, traps & shoulders
- slight loss in weight, but that's sorted through .

Routine:

Day 1:
- seated rows
- t-bar rows
- pull ups
- deads (lighter & high reps, one set max)

Day 2 (former rest day):
- chin ups
- dips
- diamond push ups (triceps)
- one arm extensions or kickbacks

Day 3:
- ass-to-grass squats (lighter & high reps, one set max)
- leg press
- calf raises
- jumping lunges
- ab exercise

Day 4 (former rest day):
- pull downs
- lateral raises
- dips
- bicep curls
- handstand push ups

Day 5:
- bench press (lighter & high reps, one set max)
- incline dumbbell press
- bench dumbbell flies
- push ups
- clap push ups

Day 6 & 7: rest

My thought on this is that it seems too much of an over-kill with not enough recovery time especially given I'm gonna be on lower macros. I would love to keep the rest days for that but I can't have my training days go past 1 hour of time. What do you guys think????

All the help is greatly appreciated thank you!!!

[invictum]

*bump* would just love some honest feedback

[invictum]

bump