What do you think of this program?

[360365LAWS]

I originally just started thinking out this program for fun, but I ended up spending way too much time thinking about it. It's basically the GZCL Method, but with my own spin on it.

Saturday:
1. Low-Bar Squat: 85 – 100%: 10 to 15 Reps total, 1 to 3 reps/ Set
2. Deficit DLs: 65 to 85%: 20 to 30 Reps total, 5 to 8 reps/ set
3. (Super-set) A- Belt Squat, B- Good-Mornings: 2 sets each, 12 to 20 reps (b-sq), 8 to 12 reps (GM)
5. Conditioning


Sunday:
1. Wide-Grip Bench-Press: 85 to 100%, 10 to 15 reps total, 1 to 3 reps/ set
2. (Super-Set) A-Floor-Press, B-Single-Arm Landmine-Rows: 65 to 85%, total 20 to 30 reps, 5 to 8 reps/set
3. A- Weighted Push-Ups, B- Weighted Pull/Chin-Ups, 1 or 2 set(s) of 8 to 15 (Push-Ups), 2 Sets of 6-8 (Pull/Chin-ups)
4. A- JM-Presses, B- Barbell-Curls, 2 to 3 sets, 8 to 15 reps / set each


Monday: Rest

Tuesday
1. Deadlift: 85 to 100%, 10 to 15 Reps, 1 to 3 reps/set
2. High-Bar Squat: 65 to 85%: 20 to 30 reps total, 5 to 8 reps/set
3. A- Belt-Squats, B- Romanian-DLs: 2 sets each, 12-20 (B-Sq) 8 to 12 (R-DL)
4. Cable Pull-Through, 30+ Reps, 8 to 15/Set
5. Conditioning

Wednesday
1. Close-Grip Bench, 85 to 100% (Edge of the hand on the smooth), 10 to 15 reps total, 1 to 3 reps/Set
2. A- Feet-Up Flat-Back Bench: 65 to 85%: 20 to 30 reps, 5 to 8 reps/ Set
3. B- Single-Arm Landmine Rows, 20 to 30 reps, 5 to 8/Set (Super-set with the bench above)

Thursday
1. Standing-Strict-Press: 1 Set of 8 to 12
2. Single-Arm Standing-Press:2 Sets of 8 to 15/ Side
3. Weighted Pull/Chin-Ups, 3 Sets of 5 to 8, Super-set with above exercises
4. A- JM-Press, B- Barbell-Curl, 1 (Maybe 2) set(s) of 8 to 15 each
Conditioning

Friday: Rest

[paulinkansas]

Looks like a good cardio program. Where is the weight lifting program?

[WolfRose7]

Looks pretty solid, wide grip bench? Do you mean properly wide or just comp width?
Not a great fan of the former as a variation

Looks like a good cardio program. Where is the weight lifting program?

I think you misread the rep scheme. Its rep goal not reps per set.

[paulinkansas]

I think you misread the rep scheme. Its rep goal not reps per set.

My mistake. The rep scheme is similar to Viking Bare Bones.

[360365LAWS]

Looks pretty solid, wide grip bench? Do you mean properly wide or just comp width?
Not a great fan of the former as a variation

Comp grip. Ring finger on the rings when I do it.

[BeginnerGainz]

Since it hasn’t been asked yet, how much experience do you have lifting?

[360365LAWS]

Since it hasn’t been asked yet, how much experience do you have lifting?

A lot but it's off and on. Consistency is the most important thing and life has gotten in the way for me.
Some of my current maxes are:
LB-Squat: 405#
Bench: 285#
Deadlift: 530#
Front-Sq: 300#
Barbell-Curls: 115# x 8

[WolfRose7]

Comp grip. Ring finger on the rings when I do it.

In that case, all looks good

[TheShadowMan]

Oof, nice lifts. I always find it impressive when someone can get their front squat up high, I struggle with those. Grip kinda falters around the mid to low portion, I raise them almost as slowly as the overhead press. Pretty low front squat numbers for me so far, workin on em though. Anyways, good progress keep up the good work.

[360365LAWS]

Grip kinda falters around the mid to low portion,

Yea, the clean-grip can be tough if that's what you're talking about. Going cross-armed can make a big difference in terms of being able to maintain form throughout the rep. You can even clean-grip the bar to find the right position, and then switch to cross-armed without moving your shoulders before you un-rack the weight.