Power Training Program... Criticisms?

[ThePolishHammer]

Im pretty new to powertraining, could anybody give me some advice with my program

Day 1
Squat 5,3,3,1,1,1,1,3
Calf Raises 3,3,1,1,1,1,3
Jumping Drills

Day 2
Decline Bench 5,3,1,1,1,3,
Incline Dumbell Press 3,3,1,1,3,3
Pull Overs 3x8
Incline Bench Crossovers 3x8
Tricep Dips 5,3,3,1,1,1
Reverse Planche Burnout or Supported Flare practice

Day 3
Deadlifts 5,3,3,1,1,1,1,3
Chins 3,3,1,1,1,3
Barbell Curls 3x10

Day 4
Push Press 3,3,1,1,1,1,3
Handstand Push Ups 3 sets to failiure minimum 5 reps a set
Side Laterals 3x8
Cable Rear Delt work 3x8
Burn out Planche

 

[GRIMMER]

I know that you probably are looking for an answer and have seen these on here before but how did you come up with your routine. Did you just make it up or is it part of someone elses or a different style of Powertraining. I would always recomend doing a little bit of reading on Power lifts before you train them. Reading on different types of powerlifting can give you a better idea of what kind of lifts you need to do and how to break them up into a split of some kind. I know everyone else has seen these websites but thay have some good readings on Power movements and lifting guidlines. www.elitefts.com and www.deepsquatter.com in the archives you will find articles on Westside training and 3x3 training respectively.

Just to give you some input on what i think of your routine. There are to many single reps. not enough tricept work, no bent over rowing, no hamstring work, and to much burnout work. You need to have at least 3-4 days between squats and deads or else yoiu will overtrian. I like Goodmornings as a heavy movement instead of either one of those as well. Stiff leg deads are a good hamstring movement as well as Glute ham rainses. Skull crushers are a good tricept movemnet and bent over rows are a great back movement. Work up to one single max and then move onto a different exercise. No reason to max 4 times on one lift. Supplementary movements should be 5-12 reps. Sorry if i ripped it apart but i thought yoiumight want some advice. Those web sites hasve some good stuff as well. Just my thoughts.

 

[DOM]

Good answer GRIMMER.

 

[1-dawg]

I will give you a little more than the rpelies you have gotten. I train westside and so do alot of people on this board. However, that is not the only way to train. Just taking what youReverse
have and changing it a bit will get you started:

day 1
too many sets of squat -- how about 5 sets of 3 -- go up 25lbs a week

day 2 -- too much crap, how about just bench for 5 mod heavy triples, cut the declines and crossovers. And wtf, is Planche Burnout or Supported Flare practice

day 3
see day 1

day 4
do some light benching and scrap the funny shit. Strenghen you tri's lats and pecs in that order and your bench will go up.

 

[GRIMMER]

I have also read some interesting articles on russian volume training , 6/1/6/1 training, and others on www.testosterone.net