4 day split - Reverse Pyramid for in season sports

[floyd72]

Andy

I currently have wrestling practice a couple times thru the week and needed a relatively low volume program that i could progress in. sets across are killing my performance, and im constantly feeling sore. Nutrition is fine, as im tracking calories/macros. I would be classified as a advanced novice, as ive run SS multiple times.

Below is my proposed program. Ive been using this for the past 2 weeks, and i feel great. But only question is if I could be making consistent gains for the next few months? Thank you.


Day 1:
Press - 1x3, 1x5, 1x8
Bench 2-3x8

Day 2
Squat - 1x3, 1x5, 1x8
Power clean - 5 singles

Day 3
Bench 1x3, 1x5, 1x8
Press - 2-3x8

Day 4
Light Squat - Ramp up to 80% for set 5
Dead lift - 1x3, 1x5, 1x8

[Andy Baker (KSC)]

So basically working up to one all out heavy set and then following with two back offs. Yes, this is fine. I'd try to chin somewhere in here as well