My new PL focused routine

[veganlifter]

Here's my current idea for a routine for approx. 7 weeks starting on 21st of feb till 14th of april (when i go to finland for a short trip).

Any comments appreciated!

Day 1
Squats 3-6 sets of 1-3 reps
- Also paused squats, walkouts and lockouts (if access to cage)

Good Mornings 5x5

Day 2
Bench Press 3-6 sets of 1-3 reps
- Most singles paused, also board presses and lockouts (if access to cage)

Bentover rows 5x5

Day 3
Squats, fewer sets and lighter than on day 1

Deadlifts, few sets, 1-3 reps

Ab work

Day 4
Bench assistance, two of the following:
- Dumbell bench press
- Narrow grip bench press
- Overhead presses

Pull-ups, 5 sets

Targets:
Squat: looking to solidify my recent gains, and work on form a lot. The balance issues have to be sorted out before hitting new maxes. Looking to do a comfortable double with my current PB by the end of this at the very least to be on a solid road to break the 400lbs/182.5kg barrier before summer.

Bench: this is my major focus for now and i aim to hit at least 115kg by the end of this period.

Deadlift: 215kg

[Robert]

Looks good.

[lil_jimmy]

Looks good.

I squatted twice per week quite a while ago, one session was a back squat and the other was a front squat. I know front squats are typically BBingy, and that you mainly want to strengthen the posterior chain, but they helped add 20kgs onto my old PB. Used pretty low reps, sets of five and triples. You may fancy giving that a go???

Jimbo

[veganlifter]

true, front squats are nice to do. I might do them after back squats on one of the days if i feel really brave :) But for now, so much of my gains is depending on getting technique right, which is why i am squatting a lot.