Just started...looking for critique

[ccohen]

Hi, I'm new to the board but long time meathead and competitor.
Ive always been a fan and believer in low volume high intensity and frequency when possible. I respect Dr. Scott's work in the field/ industry and was excited to implement this programming and love the science its backed by.
I just competed last weekend and have been gearing up for about a month to embark on this new training style once the show was over.
I took about 6 days off

Then started here....
Basic Tier 1

Day 1 UB load/LB pump
A1 Incline cable fly
A2 Low incline BB
B1 Decline DB pullover
B2 Hammer strength chest supported row
seated DB press 11 reps

lying leg curl 28 reps
leg press 25 reps
Calf

Day off

Day 2 LB Load/UB pump
GHG x8 reps
Spin bike 30 secs maximal tension (dont ask, 8 knee surgeries no cartilage)
Leg press 14 reps (too light)
adductor
calf

A1 incline machine press 23 reps
A2 Hammer Strength lat 24 reps
B1 side laterals 23 reps
B2 hanging abs 24 reps
C1 low cable bicep curl 26 reps
C2 rope pushdowns 29 reps

Some thoughts I have thus far:
1-I'm EXTREMELY surprised how this gets the heart rate up. I have heard Dr. Scott talk about that component but did not believe it. I train very fast normally and most partners can't keep up.
2-I get a pretty amazing total body pump
3-I feel like it hit it hard, but don't feel trashed afterwards
4-I want to go to tier 2 but I will give this at least a week or so. I definitely could use some extra recovery from the 20 weeks of prep I just had!!

I'd love to hear if this template looks good so far.
Thanks!