This time with hypertrophy - How is this plan? This time with hypertrophy - How is this plan?

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Thread: This time with hypertrophy - How is this plan?

  1. #1
    Join Date
    Feb 2016
    Location
    Cologne, Germany
    Posts
    11

    Question This time with hypertrophy - How is this plan?

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    Hey everyone, does this plan for the next few months make sense?

    Age: 37
    BW: 180

    In a few weeks I probably will have completed my novice progression (for the second time. Work and stuff...) and this time I want to do it right and then concentrate on hypertrophy to keep everything going and motivating.

    My current lifts are:

    Squat 220 (3x5)
    Bench 160 (3x5)
    Press 110 (3x5)
    Dead 275 (1X5)

    Soon I will have to switch to micro loading etc. and then increase the weight only twice per week and then once per week and at the end of my LP my goals are or I assume I´m gonna be somewhere around:

    BW 200
    Squat 285 (3x5)
    Bench 200 (3x5)
    Press 150 (3x5)
    Dead 330 (1X5)

    Does the following plan AFTER this LP make sense in order to generate hypertrophy? Should I change something?

    Mo
    Squat 3x5 PR
    Bench (Press in the next week) 3x5 PR + 2x8 backoff
    Press (Bench in the next week) 4x8
    Dead 1x5 PR

    We
    Squat 3x5 80%
    Dead 2x5 80%
    Dips 5x
    Chins 5x
    Curls 5x

    Fr
    Squat 3x5 90%
    Press (Bench in the next week) 3x5 PR + 2x8 backoff
    Bench (Press in the next week) 4x8
    Dead 1x5 90%

    Sa
    Chins
    Curls
    Calves

    Thanks guys
    Sawyer

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    39,268

    Default

    Looks like fun!

  3. #3
    Join Date
    Feb 2016
    Location
    Cologne, Germany
    Posts
    11

    Default

    To be honest I can´t tell if you´re being serious or Rippetoe-sarcastic here :-)

    If the plan makes no sense please let me know

  4. #4
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    39,268

    Default

    Doesn't look like one of our workouts, but looks fun! Our training programs are here: Practical Programming for Strength Training | The Aasgaard Company

  5. #5
    Join Date
    Dec 2018
    Posts
    7

    Default

    There’s at least one program in practical programming that could be used for that type of stuff. Page 158 for example: “the following is an example that might be appropriate for the general strength trainee who is also looking to add muscle mass and improve his physique”. The book is really useful if you don’t have it yet

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