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Thread: Tips for my programming

  1. #1
    Join Date
    Jun 2021
    Posts
    2

    Question Tips for my programming

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    Good Morning,

    I am looking for advice on my programming.

    Stats:
    Age: 28
    Weight: 105 kg
    Height 178

    Lifts:
    Back Squat: 150 kg x 5
    OHP: 70 kg x 5
    Bench: 100 kg x 5
    Deadlift: 160 kg x 5

    Programming:

    Week 1:

    Monday:
    MP 5x5 70% + 2,5kg
    BP 3x8 60% + 2,5kg
    French Press 3x10-12

    Tuesday:
    BSQ 5x5 70% + 2,5kg
    Muscle Snatch 6x2
    Fire fighter pull up program

    Thursday:
    MP 5x1 90% + 2,5kg
    BP 1x5 90% + 2,5kg MAX
    Dips 3x15

    Friday:
    BSQ 1x5 90% + 2,5kg MAX
    Deadlift 1x5 90% + 2,5kg MAX
    Barbell row 3x10

    Week 2:

    Monday:
    BP 5x5 70% + 2,5kg
    MP 3x8 60% + 2,5kg
    French Press 3x10-12

    Tuesday:
    BSQ 5x5 70% + 2,5kg
    Power Clean 5x3
    Fire fighter pull up program

    Thursday:
    BP 5x1 90% + 2,5kg
    MP 1x5 90% + 2,5kg MAX
    Dips 3x15

    Friday:
    BSQ 1x5 90% + 2,5kg MAX
    Deadlift 1x5 90% + 2,5kg MAX
    Barbell row 3x10

    Breaks in series 1 minute

    I've been doing this programming for a while and I notice that I have a hard time in BSQ and deadlifts, to do my max, I hurt my technique, and I am feeling, that it will be hard to do 5 reps on deadlifts and squats.

    Maybe should I do different programming, and then get back to this programming again?

    Should I buy lifting shoes? Gym belt? Knee neoprenes? - any equipment will be good for me?

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    53,562

  3. #3
    Join Date
    Feb 2020
    Posts
    2,422

    Default

    I am as tall as you and of your body weight, ten years older. I got ten kilos more than you on the squat and deadlift and two or three more on the bench and press. The pertinent thing is that I am still NLPing. Unless you have a severe hormonal deficiency, you are wasting your time with intermediate level programming at these numbers. Just buying lifting shoes will put on ten kilos on the big lifts, so buy them for sure.

  4. #4
    Join Date
    Jun 2021
    Posts
    2

    Default

    So, what are your suggesting? Should I move to periodization programming?

  5. #5
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    53,562

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