programme, help

[Welsh power house]

Right, this is my 10 week strength programme, what do you guys think?

day 1:
squats
leg curls
calf raies

day 3:
bench press
dips
military press

day 4:
deadlifts
chins
bb curls

on the big 3, i will be doing 3 sets of 4 reps
and on the others, 3 sets of 6-8 reps
with as many reps as i can do for dips and chins.

any advice??

 

[bubba2k]

well

I have seen alot worse programs. I usually go about a month with a given program though. But 12 is not out of line for some people. Just don't go for maxes every week. If you want to do this program, I'd go up for three or 4 weeks and then drop back down and then build up. Sort of a wave pattern.
For example say your max set of 4 on the first month is 315, well drop back to 275-245 and then build up to 325-335 the next month. I am just pulling these numbers out of my head, but the basic principle is sound. You wave your intensity. Going for too many weeks at high intensity(90%+) will make your strength go backwards after awhile(5-6 weeks). So waving percentages is the way to go in this sort of routine.

As far as exercise selection it depends on where you are weakest. FOr me the chins would be a good choice as they are weaker than bent over rows for me. You could do them on alternating weeks if they are about the same for you. I prefer stiff leg dls over leg curls, but leg curls are an ok choice and much better for the knees and squatting strength than leg extensions.

ABout the only thing I would really add to your program is some ab work. Heavy weighted ab work. I usually use a weight that puts my reps at about 8-12 for ab work. I like heavy standing cable crunches and heavy oblique work. The cable crunches help deload the spine and also work the abs in a manner similar to what is needed for heavy squats and deadlifts. I often do the oblique work with an overhead cable also for the deloading effect.

The above are just a few suggestions as your program is fairly sound. Just a little tweaking is all I suggest.

 

[Welsh power house]

thanx dude