ok ok i feel bad for taking the piss, you will understand that for 3 years your squat should be ALOT higher though right?

Ok training, 3 days a week m w f, push pull focusing on compounds

Push

squat
bench
ohp
dips
tricep accessory
(calf)


Pull

Deadlift
barbell row
upright row
chin ups
bicep accessory

train all compounds 3x5 increasing the weight WEEKLY all accessory 3x8-12

Food

Eat 1.5g per pound of bodyweight of protein a day

Sleep

8-10 hours

problem solved


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1)Should I train all compounds 3x5 and all the accessory 3x8-12?
1a) 3 out of 4 compounds (bench,squat, 0hp,dead) seem to be in the PUSH routine, is that on purpose? Any reason behind it?
2)Do you change the weight during the 3x5 (increase/decrease pyramidal) or should I aim for always 5 reps?
3) how much time should i rest between each set? I'm guessing 90 seconds?
4) I have the impression there are very few exercises, would take me less than my normal routine (1 hour and a half):can I add more depending on my objectives? Or would that be wrong?
5)Feel free to post your routine

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1) you know the rep ranges; 1-5 for maximal strength, 5-8 for power, 8-12 for mass. i'd recommend 1-5 reps for deadlifts (these are meant to be heavy!!), 5-8 reps for the rest of the compounds and 8-10 reps for isolations.
2) chinups, rows, and dips are also compound movements. ditch the tricep accessory from your push - you don't need it. bench, ohp and dips all do tricep. add instead calf work to the end of push day. also, skip the upright rows on pull day, do powercleans instead if you must. and if you do, you don't really need the barbell rows either.
3) the heavier, the longer. less than five reps should get 2 mins rest between sets, 5-8 reps 1,5-2mins and 8-12 reps 1-1,5 mins.
4) don't add more exercises - just do more sets instead if you feel like you can. so instead of 3x5-8, do 4x5-8.
5) i do a torso/limbs. torso: deadlift, bench, rows, ohp, chinups. limbs: squat, leg curls, calf raises, barbell curls, dips.


Torso/Limbs, Horizontal/vertical, push/pull