So I usually do barbell training 3-4x/week. Very typical 448 type program, full of the big 5 barbell movements, and a few accessories. I'm something like an intermediate lifter, I bump the weight on a lift once every other week, if I succeed in an AMRAP attempt (If I can do 8x of the working weight on 4x days, I'll bump the 4x weight by 2.5kg or 5kg).
I'm 5'3'', 68kg and My 3rms are sq: 130kg, dl 135kg (worst lift, trex arms), ohp 75kg (best lift, trex arms), bench 95kg,
Recently I've been trying something different for the big lifts. I'll spend 1 week focused on
for context I'm M, 5'3''/68kg, 3RMs are Sq: 140kg, DL 130kg(have let my dl plateau too long), ohp 70kg, bench 95kg.