I guess I'll just dive in. I've been lifting since around September not exactly following a set program. For a while I did the Pullups, Incline Bench, Squats and Deadlifts, 5X5 every workout, usually increasing or decreasing the weight from set to set based on how I felt (too heavy drop a few pounds. Feel I could push more, add more weight for the next set). I saw a lot of growth but obviously I hit a plateau (now realizing 5X5 deadlifts might have been over doing it but they are my favorite). I've been changing things up a lot, cutting down on the number of major lifts I've been doing each workout, but I felt I lack direction. I just started looking into Greyskull and really liked the basic outline for reps and sets. Here's my general info and what I was thinking... questions to follow. Gender: Male Age: 26 Weight: 160 (ish) Height: 6' (ish) Diet- Was vegetarian for 2 years. Now eating fish and some poultry. Working on cutting out bread. Benchmarks- Incline Bench*- 115lb Squat- 130lb Deadlift- 205lb Pull-Ups- Currently adding weight. My max was 6 reps with 10lbs Overhead Press- 45lb (Literally just started learning the movement this week so I haven't added weight) *I don't do flat bench because my shoulder has always given me problems and the incline bench has helped strengthen it a lot. My game plan- 5 to 10 minutes Warm up - Stationary Bike / Agility Ladder Drills (Alternating) Incline Bench / Overhead Press - 2X5 1XAMRAP (Alternating) Weighted Pull-Ups / Weighted Chin-Ups 2x5 1XAMRAP (Alternating) Dips 3X5 / Pushups 3X10 (Alternating) Dumbbell Rows 2x5 1xAMRAP Squats 2X5 1XAMRAP / Deadlift 1xAMRAP (Max of 10) (Squats twice a week, Deadlifts once) Walking Lunges w/ Barbell 3X10 (On deadlift day) Plank (max hold) 10 minute yoga cooldown So it would breakdown like this- Week 1- Monday- Bike, I.Bench, Pull-Ups, Dips, Rows, Squats, Plank, Yoga Wednesday- Ladder, OHP, Chin-Ups, Push-Ups, Rows, Deadlift, Lunges, Plank, Yoga Friday- Bike, I.Bench, Pull-Ups, Dips, Rows, Squats, Plank, Yoga Week 2- Monday- Ladder, OHP, Chin-Ups, Push-Ups, Rows,Squats, Plank, Yoga Wednesday- Bike, I.Bench, Pull-Ups, Dips, Rows, Deadlift, Lunges, Plank, Yoga Friday- Ladder, OHP, Chin-Ups, Push-Ups, Rows, Squats, Plank, Yoga I'll be using Greyskull LP's weight adding technique where if you to 5-9 rep during the AMRAP you add 2.5lbs for arms and 5lbs for legs; 10 reps or more results in double that. Thoughts/Questions- I know the amount I'm planning is probably overkill and that's why I decided to come here. I wanted to add dips/pushups to my routine but I don't want my pull strength to fall behind so I added rows in there. I also feel like my legs are not getting enough attention especially on deadlift day which is why I added the lunges. I prefer pullups to chinups because of their focus on the back but I think putting more focus on biceps would be helpful, hence their alternating. I have no fondness towards curls so I didn't add them. Basically I'm wondering if this looks like too much or still manageable (usually I have 1.5 hours in the gym). Should I be concerned about my legs not getting enough attention? Also I do the plank to help my core a bit, any suggestions other then crunches that might be good for alternating with?
