Program to improve s, b, d

[Allm1ght]

Hi people, new here.
Wondered how you'd rate my programming for unceasing squat, bench and deadlift at the moment.

Day 1

Comp Squat, 1@8, 5@8, - 5% for 2 sets of 5
Comp bench, as above
3ct pause bench, 7 reps @7,8,9 - 5% for 1 set

Day 2
Comp Deadlift, 1@8, 4@8, - 5% for 2 sets of 4
Feet up bench Tng, 8 reps @7, 8 x 3 sets
303 Tempo Squat, 7 reps @7,8 x 3 sets

Day 3
Beltless 2ct squat, 10 sets of 2 @7
2ct Pause bench, 10 sets of 3 @7
Db Bench, 8 to 12 reps @7,8,9, - 5% x1 set

Day 4
2ct Pause deadlift, 10 x 2 @7
Chest level pin bench, 4@7,8,9 - 5% x1 set
Stiff leg deadlift, 8 @7,8 x 3 sets

Gpp x 2
Upper back 10 hard sets. Various movements.
Arms, abs, face pulls 4 to 5 hard sets
Occasional cardio

Interested to hear responses

[Allm1ght]

No thoughts people?

[DCSpartan]

Lmao at feet on bench day followed by pin day.

You must be advanced as AF. 3 count bench followed the next workout by 2 count benches.

I think a simpler program would prodcue better results than the garbage you are doing.

[Allm1ght]

Well higher bench frequency has always worked for me before, and 6 presses over 4 days is the RTS template I've been following.

Granted some of their lifters are more advanced, but they have plenty of intermediate guys, a few in my gym who have run similar and got good results.

What makes it garbage?

[OldFartTom]

A program would have a method on how to do increase, what to do if you stall, all sorts of guidance. You just have a list, a routine. Take a look at a detailed program to see what I mean.

To improve SQ, DL, BCH... Why not do either Candito Linear if you respond/recover like a novice

Or, Candito "6 week"... which is repeated cycles of 5 weeks (6th is meet prep if you compete, so only 5 if you're not competing) if you are intermediate or advanced

http://www.canditotraininghq.com/free-programs/

[Allm1ght]

A program would have a method on how to do increase, what to do if you stall, all sorts of guidance. You just have a list, a routine. Take a look at a detailed program to see what I mean.

To improve SQ, DL, BCH... Why not do either Candito Linear if you respond/recover like a novice

Or, Candito "6 week"... which is repeated cycles of 5 weeks (6th is meet prep if you compete, so only 5 if you're not competing) if you are intermediate or advanced

[

Sorry yes. The weight increases are basically aiming for small jumps 2 to 3% on the top sets. Particularly the 1@8s. Obviously whilst trying to maintain rpe targets.

Stalling is done via "emergency strategies". Essentially everything is recorded and tracked and when I peak and regress then I run a pivot week, assess the previous cycle. And run new similar variations on a new cycle. Rinse repeat.

I've seen Candito's stuff before, I'm sure it works well but not sure why I'd need to run it over RTS based work.

Appreciate the feedback and recommendations though brother

[MyEgoProblem]

Edit: Ninja posted...
I finally see a post worth responding to and im too slow..

A program would have a method on how to do increase, what to do if you stall, all sorts of guidance.

He did say its an RTS ggeneral intermediate derivative.
So assume its runs the same progression system as the rts* guys do.

1-2% autoregulated increases assumed per micro. Pretty easy look up.

*Rts / barbell medicine / ptw / flexx systems / calgary barbell / tsa / and many other top coaches & systems.

[rdf1988]

If I'm reading this correctly, you've got 27 sets of bench press per week (split across the different variations), and 28-30 sets of upper back and face pulls, so that's more balanced than I thought at first glance.

You'll definitely get a lot of practice on each of the lifts doing this, and when you want to specialise on particular lifts, the more practice you get each week, the better it will be for building the pertinent skills. I personally wouldn't want to do each lift this frequently, as I know my joints well enough to know mine would give me grief after 2-4 weeks (I've trained the same lifts 4-6 days a week and have concluded that 3x/wk is my personal safe limit). But, if you can train with this volume, intensity and frequency without either structural or neurological burnout, then that's fine.

[Ben0090]

Youre a rank novice, run fierce 5

[Allm1ght]

If I'm reading this correctly, you've got 27 sets of bench press per week (split across the different variations), and 28-30 sets of upper back and face pulls, so that's more balanced than I thought at first glance.

You'll definitely get a lot of practice on each of the lifts doing this, and when you want to specialise on particular lifts, the more practice you get each week, the better it will be for building the pertinent skills. I personally wouldn't want to do each lift this frequently, as I know my joints well enough to know mine would give me grief after 2-4 weeks (I've trained the same lifts 4-6 days a week and have concluded that 3x/wk is my personal safe limit). But, if you can train with this volume, intensity and frequency without either structural or neurological burnout, then that's fine.

Yeah I will certainly be keeping a track of my recovery and how the frequency goes but its only moderate compared to many guys I know, and I seem to recover well from frequency from history.

Cheers for the comments.