That's one day? That seems pretty extreme unless you're only lifting 3 days a week.
Near the end your body has to be running on fumes. There's no way you can push anywhere near max weight by the end. I mean go ahead and keep doing what works for you, but it would seem like you'd see similar results with less work.
And as far as my gains go, I lifted all throughout my junior and senior year of high school and never got anywhere close to how strong I am now.
Yep, all in one day. I only really lift twice a week. The third "lifting" day is recovery lifting with front squats, pendlay rows and extreme low weight high rep benching.
Also, by the end I'm not going for max weight since my main lift is completed first, everything else is accessory (I.E Not majorly important).
This is a bit of a variation of the 5/3/1 2 days split (training for grey pubes). Most of the stuff in there as "extra" is stuff to keep joints healthy (Band pull aparts, external rotations, lateral raises, rear delt flys etc). So while that stuff doesn't really "count" I still track it on fitocracy. The way it really looks in terms of training for that day is like this.
Bench 5/3/1 or Press 5/3/1 (alternate each week)
BBB Bench or press (alternate based off of main work)
Pullups (100 reps)
Tbar row (100 reps)
The main thing I added was more tricep work and it's a no brainer to add in curls for superset there.
Squat/dead is a similar template. I do that twice a week, then like I said, third day is recovery.
You're gonna notice as you progress, you're going to need (want) to add volume to keep progressing.
If I recall correctly, Alien does two days of really heavy lifting followed by one day of light lifting.
Yep, maximum work, maximum rest.
