Push Pull Legs, power routine.

[Valdez]

I'm nearing my USAF calling, So running is the priority.
My previous routine posted would totally lead to over-trainining and would not increase strength. I have dropped the total volume a little and dropped reps in heavy sets because this is primarily to train the nervous system.

I would like to add 5lbs every other week to main sets, heaviest sets are not quite at my max yet (DL=500lbs B=300 SQ=425) but I want to work on form and power first.
#1 Pull
#2 Push
#3 OFF
#4 Legs
#5 OFF
#6 OFF
#7 Repeat

PULL

Hyper extensions (12)
Dead lifts 6x(135lbs*10, 225*5, 315*1, 365*1, 405*1, 455*1, 460*1)
Pull-ups 5x failure
Hammer Strength Row/ Barbell Row (8,6)
Machine Row (10,8)
BB curl (10,10)
SLDL (12,8) [light, and strict]
Leg curl (8,6)



PUSH

Bench Press 6x (135*10, 185*5, 225*3, 245*1, 275*1, 285*1)
Incline DB press “Hybrids” (90*5, 95*5)
Close grip bench (225*5, 245*3)
Dips (+90*5, +115*3)
Military DB press (85*5, 90*5)
Side laterals (10,10)


LEGS

Barbell Squats 6x (135*10, 225*5, 315*3, 365*1, 385*1, 390*1)
Hack Squats (12, 8)
Leg extension (10, 10)
Standing calf (3 sets of 12)
Seated calf (3 sets of 12)

 

[sysopt]

You're doing some heavy leg work on leg day and giving only two days before doing heavy squats. I don't know man...