How long have you guys been training and competing? Because you guys don't seem.to know what you are talking about. That routine is garbage in general but you don't have to be pinning to be physically capable of these movements at given frequency and volume.
Although I think these sorts of routines are outright foolish
Genuinely curious, what do you find bad about the routine?
2min rest hm. I usually rest 1min on heavy compounds, should I up to 2min? Is that pretty standard?
A natural beginner can easily progress on a full body 3x a week workout.
An intermediate will have the self awareness to change a few things about it to keep things going.
It's a good program, but it's not STARTING STREMF or whatever powerlifting program is being shilled this week so it will be shat on.
This routine is ok, but is not optimal. People here like to repeat bullshit they read from the sticky.
Well there is a neglect of the triceps, rear deltoids, back, lower cbain, and calves.
I also don't like the idea of a three times a week with no variance of the volune and frequency. It seems counter productive.
I also think there are certain key motions left out of it like floor pulling, horizontal pulling, fly motions in both directions, and a complete lack of cardio.
Depending on your goals I would be happy to write you a new program in a few hours when I return from my afternoon training session.
I'd want to know your goals, scheduling (x days a week), weight & what sort of facility you frequent (what resources they give you access to)
Optimal for what?
Stop using the word optimal stupidly.
The usual roid deniers/Arnold asslickers that these threads attract
Your God is a fraudulent freak.
So it's missing so all it needs is one set of 75% effort dealifts and to alternate in chinups.
And if you look at the program you'd realize that it will outright fry your triceps.
Not exactly sure what you are saying because of the lack of clarity in yor english.
Horizontal pulls are not an alternative to vertical pulls. Nor are floor pulls an alternative to either. They all serve different purposes. They are all different tools in your toolbox.
If we are talking about adding deadlifts, I would say that it is hard to opperate effectively through this entire routine with a 75% deadlift, or 75% of 1rm on any of the major compounds. Percentages really aren't all that conducive to effectively training for strength and hypertrophy as a beginner. Their 1 rm will change, hopefully, too frequently.