Need help finishing out a daily undulation periodiation routine I am making

[Kenshinhimora]

TL;DR: OP mainly needs suggestions on what to add to days 7 and 8, but also needs some help picking "power" movements for days 4 and 5.

What is DUP / the thread that got me interested in this method:http://www.reddit.com/r/weightroom/c...periodization/

Essentially I am interested in this type of routine since the frequency is higher than the normal intermediate splits (TM and Madcows) and wanted to test this on myself. I ran PHAT for 8 months on my cut (I realize now this was stupid) and increased the weights on exercises weekly and reset 10% when I failed.
At the start, my lifts began with:

Bench 95x3, Squat 135 x 5, Deadlift 185 x5

Currently I am running Starting Strength and have been bulking for 6 weeks to push my numbers up higher and after realizing PHAT is not optimal for novices and being satisfied with my cut. My important numbers are currently at:

Bench 170x5, OHP 110x5 (new to this), Squat 250x5, Deadlift 325x5

I weigh 170 lbs (bulking), 6' 1", 22 years old

Once I can no longer progress on SS, I wanted to switch to a routine as follows, but I need some help from those who have more experience than me with on picking exercises for the power and strength days:


Day 1: lower hypertrophy 4x8@70%, 2 min break

Back squat, front squat, RDL, leg curls, calf raises, weighted cable crunches

Day 2: upper hypertrophy 4x8@70%, 2 min break

Barbell bench, OHP, dips, chin ups, dumbell rows, hammer curls

Day 3: off

Day 4: lower power 8x3@60%, 1:30 break

Back squat, front squat, power clean, hypers, calf raises, dragon flags

Day 5: upper power 8x3@60%, 1:30 break

Barbell bench, OHP, close grip bench, barbell row, pull ups, pull downs

Day 6: off

Day 7: lower strength 6x4@80%, 3 min break

Back squat, conventional deadlift (5 singles, 1 min break), split squats, calf raises, weighted cable crunches

Day 8: upper strength 6x4@80% 3 min break

Barbell bench, barbell row, OHP, pull ups, barbell curls

Day 9: off, add 10 lbs lower body 1RMs , add 5 lbs upper body 1RMs.

Repeat

[BurninGoo]

Lower power : already looks like it has enough movements. Could add snatches but it would probably interfere with upper power day.

Upper power: Add split jerks or push press instead of OHP.

Lower Strength: I would add some weighted lunge exercise (i.e. Bulgarian split squats)

Upper Strength: Looks good, maybe add a twisting movement (like a tornado ball, but probably should go with upper power.)


Just to let you know, I didn't look at the overall schedule; I just suggested common exercises for each category. Hope it helps.

[Kenshinhimora]

Lower power : already looks like it has enough movements. Could add snatches but it would probably interfere with upper power day.

Upper power: Add split jerks or push press instead of OHP.

Lower Strength: I would add some weighted lunge exercise (i.e. Bulgarian split squats)

Upper Strength: Looks good, maybe add a twisting movement (like a tornado ball, but probably should go with upper power.)


Just to let you know, I didn't look at the overall schedule; I just suggested common exercises for each category. Hope it helps.

Thanks for that, repped. I'll add split squats to lower power after dead lifts and I would add tornado ball to upper power but do not have access to one.

Think I'll leave OHP as it is on power day since I want to practice that movement instead of a push press, but that is a pretty good idea so I will keep that in mind.

[Kenshinhimora]

Uppity.