Please critique my new workout!

[SouthernLord]

Wave 1 3x5

DAY 1
Military Press 3x5 @ 65%, 75%, 85%
Military Press 5x10 @ 50%
Pendlay Rows 5x8-12
Tri Ext or Pushdowns 3x12-15

DAY 2
DL 3x5 @ 65%, 75%, 85%
DL 5x10 @ 50%
Abs 3x12-15

DAY 3
Bench 3x5 @ 65%, 75%, 85%
Bench 5x10 @ 50%
Chins 5x8-12
Tris Ext or Pushdowns 3x12-15

Day 4
Squat 3x5 @ 65%, 75%, 85%
Squat 5x10 @ 50%
Abs 3x12-15
Calves meh

Wave 2 3x3

DAY 1
Military Press 3x3 @ 70%, 80%, 90%
Military Press 5x10 @ 50%
Pendlay Rows 5x8-12
Ext or PDs

DAY2
DL 3x3 @ 70%, 80%, 90%
DL 5x10 @ 50%
Abs

DAY 3
Bench 3x3 @ 70%, 80%, 90%
Bench 5x10 @ 50%
Chins 5x8-12
Exts or PDs

DAY 4
Squat 3x3 @ 70%, 80%, 90%
Squat 5x10 @ 50%
Abs
Calves

Wave 3 5/3/1

DAY 1
Military Press 5/3/1 @ 75%, 85% 95%
Military Press 5x10 @ 50%
Pendlay Rows 5x8-12
Exts or PDs

DAY 2
DL 5/3/1 @ 75%, 85% 95%
DL 5x10 @ 50%
Abs

DAY 3
Bench 5/3/1 @ 75%, 85% 95%
Bench 5x10 @ 50%
Chins 5x8-12
Exts or PDs

DAY 4
Squat 5/3/1 @ 75%, 85% 95%
Squat 5x10 @ 50%
Abs
Calves

Wave 4 (Deload) 3x5
Same scheme as above but using 60%, 65%, 70% and no squatting


The percentage work on the main exercise (3x5, 3x3, 5/3/1) is not counting warm up sets. On the last set of the percentage work I will rep out. So if it is 3x5 with 65%, 75% 85% on the 85% set I will not leave anything in the tank. Example I pulled 85% of my 1RM for 8 instead of stopping at 5. I plan on running this for 8 weeks and then switching out the assistance work, but keeping the Military, DL, Bench, and Squat theme going. At the end of four weeks I will add 5 pounds to all my pressing exercises and 10 pounds to my Squat and DL.

What do you guys think? Will I get big a strong training like this?

 

[SouthernLord]

I forgot to add I am running this M/W/F, but the flexibility is there to have four workouts a week. I am not sure if recovery is there though

 

[2evil]

If you can recover I like it! Lotta compound work and probably in and out of the gym pretty quick...

 

[SouthernLord]

I like this no nonsense aproach to training. I think I will recover just fine sticking to three days a week. This is acually a little more volume than I am used to. I did 14 sets of deadlifts yesterday

 

[joe d]

I like this no nonsense aproach to training. I think I will recover just fine sticking to three days a week. This is acually a little more volume than I am used to. I did 14 sets of deadlifts yesterday

thats why i like the dog crapp walk in beat your muscles to shit and walk out a half hour later.
and chart gains every wk. im a bb'er though. it looks like your power

 

[the_alcatraz]

If it works for you, then do it...

Something like this would NOT work for me...

I HAVE to do 4 exercises per body part a day or my pumps are not that great and I don't even feel like I broke a sweat. Even when I lift very heavy, I still have to do some volume.

I like the low rep range (you can probably lift very heavy with that)

How long is this taking you though? (I'm assuming 20-30 minutes - without stretching and warming up)

 

[SouthernLord]

If it works for you, then do it...

Something like this would NOT work for me...

I HAVE to do 4 exercises per body part a day or my pumps are not that great and I don't even feel like I broke a sweat. Even when I lift very heavy, I still have to do some volume.

I like the low rep range (you can probably lift very heavy with that)

How long is this taking you though? (I'm assuming 20-30 minutes - without stretching and warming up)

It looks deceiving on paper, but there is quite a bit of volume there. Not many exercises but a lot of sets. The first two days took around 45 minutes including warm ups.

 

[the_alcatraz]

It looks deceiving on paper, but there is quite a bit of volume there. Not many exercises but a lot of sets. The first two days took around 45 minutes including warm ups.

Damn...I do a lot more volume than that.

If it ain't broke, don't fix it bro.

 

[SaiBoT]

There's alot of sense and reasoning on these workouts, you will be happy with the end results!!!

 

[fortunatesun]

You could get yourself a sled for some active recovery on your days off if the load starts to be a problem.

 

[SouthernLord]

You could get yourself a sled for some active recovery on your days off if the load starts to be a problem.

I've recently started pulling the sled again. I was pulling it on asphalt, but now I am pulling it on the field beside my house. It is a lot more work in the grass.