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Old 11-06-2013, 04:10 PM   #1
jiorio95
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Default Intermediate Program Critique

Hey guys, I want to give a shot at writing my own program now that I consider myself "intermediate". I've made good gains on a 5x5 and 531 but I want to take those concepts and apply them to be optimal to myself.

I respect the opinions that I receive on this website, any feedback on this is appreciated.

My goal is to get over 190lbs. I started out at 135-140 and now am 182. Nutrition wise I eat 3700-3800 calories a day. After a big first year I'm going up around 1.5-2lbs a month, which I think is good.

A couple of things I considered:
- I have time to get 3 good workouts in a week lifting. When I trained 4 days I was rushed sometimes by life things.
- I like periodization. Rotating weeks of high/medium/low reps definitely spoke to my body.
- I wanted a clear form of progression in the program.
- Focus on the compounds (squat, deadlift, bench, press)
- Don't go crazy on assistance. I want to the correct rep work in, but having 4-6 assistance exercises felt like too much for me.

Week 1

Day 1:
- Squats 3x8x65% 1RM
- Assistance: Leg Curl 3x10; GHR 3x10

Day 2
- Bench 3x8x65% 1RM
- Assistance: Barbell Rows 3x8; CGBP 3x8

Day 3
- Deadlift 3x8x65% 1RM
- Press 3x8x65% 1RM
- Assistance: Good Morning 3x8, Shrugs 3x8, Dips 3x10, Pull Ups

Week 2:

Squat, Bench, Deadlift, Press go to 5x5x75% 1RM
Assistance stays the same.

Week 3:

Squat, Bench, Deadlift, Press go to 5x3x90% 1RM
Assistance stays the same.

Progression:

If I complete the required reps for the compounds I bump them up by 5lbs on upper body and 10lbs on lower body.

If I do not complete the required reps I keep the weight the same and fight for more reps. If 2 weeks pass by and the reps have not stalled I bump down by 1RM and reset.

Questions:

I feel like I can handle the volume on the compounds, but maybe I need to adjust the %'s?

Is there something I have completely missed? I'm not perfect.
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