Currently crafting a new lifting routine. The two naming candidates are “BSOD” and “666.” Number of surprised people: 0.
As previously noted, fucking off time is over. My plan right now is to go to six days a week, three lifts a day. This is informed by an amalgamation and distillation of my own experience (independently, as well as my tenure under Josh Bryant’s guidance) combined with a recent exposure to and curiosity about the so-called “Bulgarian” school, tempered by a cursory review of Jason Ferruggia’s program.
So, here’s how it looks…
Push: Bench Press
Pull: Kroc Row
Push: Overhead Press
Pull: Pull-up or Chin-up
Stand: Back Squat
Working from my current known or estimated maxes (in parentheses), here’s where I’m starting off for three sets of six reps (6×3), figures arrived at as an 80-85% ballpark of the 1RM for each move, which should mean they’re functionally about a 5 or 6 rep max:
Bench: 225 (255)
Squat: 275 (315)
Deadlift: 415 (475, backed off from my PR of 505 a few months ago)
Overhead Press: 135 (165)
Kroc Row: 110 to failure (handle limited… I may be able to squeeze another 10 or 20 pounds onto what I have, but I don’t have the grip to do high reps with that weight yet)
Pull/Chin: Bodyweight to failure
Taking D1 for a test drive this evening to see how good my ballparking is…. it’s about what I expected. Benching 225 6×3 was a 9/10; deadlifting maxed out at 4 reps due to having lost performance from not doing it enough for too long.
 It should be noted that I’m pretty much already on point with what he suggests, which was nice to see, though I was hoping for a bit more insight. I don’t think I’d drop $40 for his e-book as an intermediate lifter; for a novice, I still endorse Starting Strength more forcefully for both programming and instructive purposes. He’s got good ideas for warmups and post-workout stretching, though.
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