New Squat Program for the 2013 (kinda complicated) , would love feedback

[themoneybadger]

2013 Program V 2.0
Pull Refers to upper body pulling work, Push refers to upper body pushing work. After day 4, I either take a day off, OR if im feeling good cycle right back to day 1.

Day 1 Squat, Light Push, Rest Pull
Day 2 Hamstrings, Rest Push, Light Pull
Day 3 GPP for legs, Heavy Push, Rest Pull
Day 4 GPP for legs, Rest Push, Heavy Pull

Squat Day
3 Sets of 5 Ramped
2 Sets of 5 Pause Squats
3 Sets of 8 RDL

Hamstring Day
3 Sets of 5 RDLs, ramped

Pull Heavy
3 Sets of 5 Weighted Chins
Push Heavy
3 Sets of 5 Push Press or Dips

Light upper Body workouts are BW only moves - pullups, pushups, etc. Usually for higher reps


Squat 5rm 295 (goal 355)
Push Press 5rm 195 (goal 240)
Dips w/135lbs 4 reps (goal 8)
Chin up w/90 lbs 5 reps (goal 5 reps with 135)


Thanks!

[51M0n]

I know it's probably not what you want to hear, but that seems like a shit load of volume and complexity in programming for somebody who isn't (unless you happen to be a small/light guy) really at the stage where it's needed. Squats then paused squats in the same day seems like overkill.

[StrongLiftMyBalls]

Agreed. Im up to 340lbs and I just do a simple Light/Volume day (M), ramp sets to one new top set PR (W), new top sets across (F/S). Repeat. Had good mileage so far and I think thats pretty simples.

[themoneybadger]

After reading comments, I think I went a little overkill, and totally reworked my program. Total leg volume is down, Im Squatting once every 4 days, hitting Hammies once every 4 days. I'de love more comments or thoughts. Thanks!