powerlifter8

My friends asked me to post this up on here for critique, I'll try to get him to join to explain better himself.

"squats
sldls
incline bench
dips
chinups
military press
reardelts
bb curls
tricep extensions
calf raises
forearms supersetted
core

weights:

week 1-2 - 1x15
week 2-4 - 2x10
week 4-6 - 3x5
week 6-8 - rest paused/cluster sets

cardio:

week 1-2 - tabata cardio 3x week
week 2-4 - tabata cardio 2x week + 1 40 min session 150bpm
week 4-6 - tabata 1x week + 2 40 min session 70-80%
week 6-8 - 2 x 30 min recovery sessions + 1 tabata


week 4 onwards will lose the isolation work and involve more compounds, pretty useless training isolations movements in the 1-5 rep range

will be strength testing every 2 weeks

ie

M-W-F-M-W-F

i should hit my rep max on the 2nd wednesday, and the following friday should be a new PR, for each 15 rm + 10rm + 5 rm

i'm already deconditioned, havent hit the gym in about a month now. I know what my ranges should be as i've had the odd session here and there.

the rear delt work and forearms are included because they are weak and unbalanced. they won't take up much time since they get supersetted




constructive criticism very welcome, my mind has been splitting over the past day working out what i should do after reading everything. Very spread out and complicated program if you read everything on their website."