I'd like to see what you guys think of this

[letsdothisbro]

Please don't flame. Criticism is encouraged though.
I designed this with the help of a friend of mine, he's a powerlifter and I'm an aspiring powerlifter.
It's got some things that I've noticed work well for me, and it's 2 on 1 off because that's what works best for my schedule which is really tight with uni, work, and family.

Monday:
Back Squats 5x3
Bench 5x3
CGBP 3x8
Facepulls 3x10
Lateral Raises 3x10

Tuesday:
Front Squats 3x6 60%
Bench 6x5 60%
SLDL 3x8
Pendlay Rows 3x5
Lat Pulldowns 3x8
Barbell Curls 3x8

Wednesday: Off

Thursday:
Back Squats 3x5 75% Plus top set of 3 with 5 lb increment from Monday's
Bench 3x5 75% Plus top set of 3
OHP 3x8
Facepulls 3x10
Lateral Raises 3x10

Friday:
Deadlifts 1x5
Bench 6x5 60%
Front Squats 3x6 60%
Pendlay Rows 3x5
Lat Pulldowns 3x8
Barbell Curls 3x8

Percentages are based off of 1RM, and front Squats off of back squats, Monday's are start at 80% but I'll be adding weight, similar to the Madcows progression.


Thoughts?

[Kevin71]

Why do Madcow progression when you can do Madcow?

[letsdothisbro]

Why do Madcow progression when you can do Madcow?

I already explained that I don't because of my schedule

[Kevin71]

I already explained that I don't because of my schedule

Can you not on weekends? You could do Tuesday/Thursday/Saturday or Sunday/Tuesday/Thursday. Are there the only days you can possibly make it into the gym? With school you should be free on weekends which was my assumption.

[letsdothisbro]

Can you not on weekends? You could do Tuesday/Thursday/Saturday or Sunday/Tuesday/Thursday. Are there the only days you can possibly make it into the gym? With school you should be free on weekends which was my assumption.

Literally Monday, Tuesday, Thursday, and Friday are what work best for me until next semester maybe

Medhead not even once

[adpowah]

Seems complicated and a lot of volume, will you recuperate in time? What are your lifts like at 170lbs? What is your diet like? Any reason you chose to squat and bench 4 times a week but only deadlift once (twice if you count SLDL)?

[scorpionsf]

2 upper. 2 lower. whether conjugate or 5/3/1 or etc etc etc

[libtolu]

Main observation. Do more than 1x5 deadlifts.

[PopeTylerIV]

Should do some upper / lower like Westside or Jonnie Candito's program

And like the poster above me said, when you reach your level, you probably need more than 1x5 to progress on deadlifts.

[pntbll687]

Please don't flame. Criticism is encouraged though.
I designed this with the help of a friend of mine, he's a powerlifter and I'm an aspiring powerlifter.
It's got some things that I've noticed work well for me, and it's 2 on 1 off because that's what works best for my schedule which is really tight with uni, work, and family.

Monday:
Back Squats 5x3
Bench 5x3
CGBP 3x8
Facepulls 3x10
Lateral Raises 3x10

Tuesday:
Front Squats 3x6 60%
Bench 6x5 60%
SLDL 3x8
Pendlay Rows 3x5
Lat Pulldowns 3x8
Barbell Curls 3x8

Wednesday: Off

Thursday:
Back Squats 3x5 75% Plus top set of 3 with 5 lb increment from Monday's
Bench 3x5 75% Plus top set of 3
OHP 3x8
Facepulls 3x10
Lateral Raises 3x10

Friday:
Deadlifts 1x5
Bench 6x5 60%
Front Squats 3x6 60%
Pendlay Rows 3x5
Lat Pulldowns 3x8
Barbell Curls 3x8

Percentages are based off of 1RM, and front Squats off of back squats, Monday's are start at 80% but I'll be adding weight, similar to the Madcows progression.


Thoughts?

You can lift full body like that 4 days a week, but I wouldn't jump in with that volume though. And if you want to do pressing everyday then swap out two days of benching for ohp movements, they will be less taxing on you because the weight won't be as heavy but will help build your bench with stronger shoulders and triceps.

That's my 2 cents. Just get after it and let us know how it goes.

[john-t-b]

Please don't flame. Criticism is encouraged though.
I designed this with the help of a friend of mine, he's a powerlifter and I'm an aspiring powerlifter.
It's got some things that I've noticed work well for me, and it's 2 on 1 off because that's what works best for my schedule which is really tight with uni, work, and family.

Monday:
Back Squats 5x3
Bench 5x3
CGBP 3x8
Facepulls 3x10
Lateral Raises 3x10

Tuesday:
Front Squats 3x6 60%
Bench 6x5 60%
SLDL 3x8
Pendlay Rows 3x5
Lat Pulldowns 3x8
Barbell Curls 3x8

Wednesday: Off

Thursday:
Back Squats 3x5 75% Plus top set of 3 with 5 lb increment from Monday's
Bench 3x5 75% Plus top set of 3
OHP 3x8
Facepulls 3x10
Lateral Raises 3x10

Friday:
Deadlifts 1x5
Bench 6x5 60%
Front Squats 3x6 60%
Pendlay Rows 3x5
Lat Pulldowns 3x8
Barbell Curls 3x8

Percentages are based off of 1RM, and front Squats off of back squats, Monday's are start at 80% but I'll be adding weight, similar to the Madcows progression.


Thoughts?

I would break things up a little and add in Saturdays.

Mondays----legs (front or back squats) assist work
Tuesdays---chest (flat bench) and arms (bi's and tri's consentrate more on tri's)
Wednesday--off
Thursdays---legs (whatever you didn't do Monday) assist work ***If you don't workout on Saturdays then put that workout here.
Friday-------shoulders and (lite chest decline/incline dumbell work)
Saturday----****back (deadlifts higher volume) with assist work
Sunday------off

Good luck.