My new strength program

[I'D RATHER BE DEADLIFTING]

I will be training on Monday, Wednesday and Friday. I will have the movements split 2 ways: A-squats/pull B-Push. I am going to use the light, medium, heavy days concept, but with a twist. I will alternate movements trained like so:

Week 1 Week 2
Mon- A Mon- B
Wed- B Wed- A
Fri- A Fri- B

Got me?

Here is how the different days will look:

A- Squats/pull

Monday- light day
Speed squats- 10-12 sets of 2 reps @ 50-60% of 1RM
Good Mornings- 4 sets of 6 reps
Seated row- 2 sets of 8 reps

Wednesday- medium day
Rack pulls- @ 6 inches off the floor- 5 sets of 5 reps@75-85%
SLDL- 2 sets of 6 reps
Chins- 2 sets of 6 reps

Friday- Heavy day
Good mornings- 3 sets of 3 reps@90-95%1RM
Pull throughs- 3 sets of 8 reps
Seated row- 3 sets of 6 reps


B- Push

Monday- light day
Flat bench (varying grips)- 8 sets of 3 reps@50-60%1RM
Push Press- 5 sets of 3 reps@80%1RM
Db skulls- 2 sets of 6 reps

Wednesday- medium day
Flat bench press- 5 sets of 5 reps@75-85%
Incline close grips- 3 sets of 5 reps@75-85%
Incline elbows out db ext- 3 sets of 6 reps

Friday- heavy day
Flat bench closegrips- 3 sets of 3 reps@90-95% of 1RM
*Floor presses- 2 sets of 6 reps
Incline french press- 2 sets of 6 reps


*considering using these, may replace for better suggestion.

I will do ab, grip and calf work either after workouts or on days off. I will work them until I'm hitting them 2-3 times weekly.


That's it. Something different, yet similar to some things I've tried. Constructive criticism is appreciated. Thanks



Little background: I'm 21, been training 4 years now. Spent most of that time doing stupid routines out of flex and the other rags. I have recently gained a lot of interest in strength training. I'm pretty small with better strength than most expect me to have, but nothing compared to where I feel I should be at this point. Too much wasted time. Thanks in advance for your suggestions.

 

[WarriorPL]

wow i never thought about that. does this really increase strength dramatically?
i just do a regular mon-thursday training split, same one every week.

 

[endpoint]

wiz kid:

people react differently to different programs.

one person would choke on that program(too much...or even too little).....while another will be pressing cars in no time.

maybe i couldnt see it cause im half asleep (bed time) where are the heavy squats?

are the reps/sets in the right order for the speed squats?

im going to bed

 

[I'D RATHER BE DEADLIFTING]

Endpoint- Are you a powerlifter or bodybuilder??

Those squats are supposed to be high sets, low reps with little rest inbetween. Will build compensatory(spell?) acceleration. They teach proper form and help on bar speed.

Heavy squats will come later, but most of my heavy lower body work will be good mornings and a little squatting and deadlifting.

 

[endpoint]

I'D RATHER BE DEADLIFTING: Im neither......im stuck in a world where i dont know what i wanna do.

either oylmpic or power lifting. i am NOT a bodybuilder

Regardless im competing next year in a local powerlifting meet.

but im also being coached in the clean and jerk/snatch.

my coach says........"first build strength then build explosive power". so i will be training like a powerlifter with a few days for technique (real light.....even with a broom stick)

but i cant make up my mind, both sports are very tempting.

when anyone asks i say im gonna be a strength athlete.......i figure im covered hahah

so you got some sort of "periodization" plan going where you will get to the point where you are doing 2 rep max's?
but you have heavy bench days (even the medium bench day is heavier than the heavy leg day)

 

[Nico Cujo]

Endpoint, I compete in olympic weightlifting, but still do the powerlifts and general bodybuilding. I'm in my 40's now, and like looking the part of a weightifter. Ya know, good muscle tone, but lotsa strength.

 

[endpoint]

Nico:

how do you do in the olympic lifts? not asking for totals.....but asking if it has affected you doing powerlifting style lifts(and visa versa)?

 

[McBainXVII]

endpoint- whenever you wake up, where are any powerlifting meets at? any around sydney, i want to go have a look some time and see whats up. are you still doing that stuff at the AIS??

 

[endpoint]

mcbain:
http://home.vicnet.net.au/~capo/index.htm

http://powerliftingaustralia.homestead.com/index.html

http://www.ozpower.freeservers.com/

have a look at these. they have events listed.

im still going to the AIS.
i am spending a lot of time at home(garage gym) and the gym.....squating my brains out as well as stretching.....im trying to hook up with other people. i would like to train with someone. when i go there its pretty much techinque. not much time spent training heavy

but im sticking with powerlifting.......both sports are pretty much based on leg strength.(except olympic is more explosive)

 

[McBainXVII]

thanks for the info endpoint, im only 17 now, and have been training properly for about a year now, except now im starting to drift over working more on the deads, bench and squats, do you have plans on competing?