Drop the pull up day, joker sets work nicely for heavier work. Deload when you need to.
5'11@185lbs
Squat 300lbsx5
Bench 190lbsx5x3
Press 125lbsx3x3
Deadlift 335lbsx5
Aesthetics are just as important as Strength to me.
I'm considering doing 5/3/1 once LP is over. Something like:
Monday
--------
Press 5/3/1
Incline Bench 4x10
BB Curl 3x10
Tuesday
---------
Deadlift 5/3/1
Paused Squat 3x6
Grip Work ?
Calves
Wednesday
-------------
Pullups 5/3/1
Assistance Work ?
Thursday
----------
Bench 5/3/1
Press 3x10/Dips 3x10 (or maybe both?)
BB Curl 3x10
Friday
-------
Squat 5/3/1
Front Squat 4x10
maybe some Bench? I'd have the whole weekend to recover
Calves
A few questions:
1. Is the deload week (Week 4) nessecary all the time?
2. Would using Pullups as a main exercise work?
3. If I wanted to include more 'Heavy' work, what would I do? (Joker sets?)
Thank you for reading and responding.
Drop the pull up day, joker sets work nicely for heavier work. Deload when you need to.
the pullup day is fine..check out drice311 log....he uses 531 for them and he is pulling up monster numbers
Patterson is right. Although I'd say there's nothing wrong with a pullup/ "back" day if you want. Check out DRice's log in competitive lifter section.
You're young, don't deload unless you really need to. But you shouldn't need to for a while.
Although I don't like the idea of 4x10 front squats for an early intermediate. Maybe once your 4x10 is something like 225-275.
Maybe throw some DB Benches in there on that Friday session.
Thank you for the replies everyone. Read the first 30 pages of DRice311's log. Strong!!!
Yeah, I wasn't sure about Front Squats after regular Squats. DB Benches sound new and exciting, but a little bit daunting.
Once you end LP, its so wide open!
If you got the time and really want to dedicate to pull-ups it can't hurt, personally I like pull ups on upper body days and a day off in the middle of the week. Strong pull ups rock though and weighted is a lot of fun.