My program for 6 months is 5x5 (stronglifts). My last workout ("A") was
- squat 3x5 300lbs
- bench 5x5 167lbs
- row 5x5 112lbs
My workout "B" is:
- overhead press 5x5 105lbs
- deadlift 1x5 265lbs (unimpressive perhaps because it goes after heavy squats)
There seems to de disparity between my squat and other lifts, compared to this chart:
I am not some monster with huge legs, muscle distribution seems pretty balanced. 6ft, 197lbs body weight, male 28yold
My question is whether I need to slow down on squats and add some extra upper-body work, and how to do it. I am currently doing weighted dips after bench days and assisted pull-ups after overhead press/deadlift days.
My plan is to switch, just for a month, to higher volume routine for example ("A" days):
- squat 50 rep 225lbs
- bench 50 rep 100lbs
- row 50 rep 90lbs
(increase weight by 2-5lbs each workout)
It will be 2x volume (50 instead of 5x5=25 reps) compared to my current program but lower intensity.