CRITIQUE MY NEW 12 WEEK PEAKING PLAN

[TRAPMANJOE]

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im starting a new routine now to give my body longer to adapt to heavy lifting again. it's based off ted arcidi's training principles.

12 week meso-
wk1-3 3x6(70-75%)
wk4-6 3x5(75-80%)
wk7-9 3x3(80-90%)
wk10-11 3x2(90-95%)
wk 12 max

mon- light bench day
bench- 3x5 @60%

shoulder press- 3x5 Heavy
lying tri ext- 3x6 heavy
pull ups- 3-4 x failure
bb curls 3x6 heavy
* heavy means last set to failure

wed- squat day

squat- follow 12 week meso
me movement(close stance squats, pause squats etc...) choose 1 work up to 3 rm
pull throughs- 3x10
ab pulldowns- 3x10-20
leg raises- 3 x10-20

thursday- heavy bench day

bench-follow 12 week meso
me movement(close grip bench,floor press) ^
shoulder press- 3x6 light
lying tri ext- 3x6 light
bb curls- 3x6 light
*light means 2-3 more reps in the tank

sat- deadlift day
deadlift- follow 12 week meso
me movement-(sldl's, rack pulls...) ^
bb rows- 3x6 heavy
rev. peck deck- 3x10
shrugs- 3x6 heavy

*every 4 weeks switch up assistance work, to avoid getting stale.
*5-6 min breaks on bench/sq/dl 2-3 on assistance