So what's the deal with the other exercises under your four mains? And how do you work this over four days straight? Sounds like a recipe for overtraining if you're doing four days of squats, but I suspect I'm missing how your schedule works.
Yeah, it's not laid out in a way to understand it without some extra context.
First off, I'm concerned about four days straight, so I may have to switch it up somehow, but I'm going to give it a go. That said, this program does find a way to play nice with your CNS.
This is what next week might look like:
Monday, Jan 20
Squat 85/5, 115/5, 140/5, 170/3, 185/5, 215/5, 245/10
TRX Ab Rollout 8, 8, 8
Single DB Lunge Walk 120/8[HTML_REMOVED]8, 120/8[HTML_REMOVED]8, 120/8[HTML_REMOVED]8 (I don't know how to shorthand this nicely.. essentially hold a dumbbell in one hand and do eight steps, swap to the other hand and do eight more. This is more a core exercise for me than lower body as I get plenty of quad work in my funtime)
Farmer Walk 100's, 100, 100 (walk as far as I can go with 100 pound dumbbells)
Tuesday, Jan 21
Bench 50/5, 65/5, 80/5, 95/3, 110/5, 125/5, 140/11
Wrist/Bi Curls (I have a bunch of physio/surgery related wrist stuff I do here and superset it with bicep curls) 8x3, 8x3, 8x3
Dips whatever I can do. Try for 30-50 total in as few sets as possible
Incl Bench 50/8, 50/8, 50/8
Wednesday, Jan 22
Deadlift 115/5, 155/5, 190/5, 230/3, 250/5, 290/5, 330/9
Barbell Curl 60/10, 60/10, 60/10
DB Rows 100's/10, 100/10, 100/10
Reverse DB Lunge 50's/8, 50/8, 50/8 (per leg)
Thursday, Jan 23
Military Press 35/5, 50/5, 60/5, 75/3, 80/5, 95/5, 105/8
Chins whatever I can do, try to get 20-40 in as few sets as possible
Shrug 130/10, 130/10, 130/10/105/10/80/10/50/10/25/10
Face Pull 50?/10-12 a bunch of times
Then it's time for week two and the weights go up with reps are at 3 (except last set).
Week three is more weight, with reps going 5/3/1.
Then it's an easy deload week.
Adjust my new 1RM and start again.
Does that make more sense?