What do you think of this routine for strength and power?

[Elusus]

Day One: Press
Bench Press 4X5
Military press 3X6
Close grip bench 3X6
Front Raise 3X8

Day Two: Squat
Squat 4X4
Pause Squats 3X4
Front Squats 3X5

Day Three: Pull
Deadlift 5X2
Bent Over Barbell Row 4X4
Power Shrugs 4X4
Barbell Curls 4X6

also going to do grip and neck work on some rest days.. you guys see anything wrong with this?, will it be effective?

 

[jeremys]

are you looking to compete in anything or just get stronger?

i'd switch day 1 and day 2 around, so theres enough time between squats and deads

 

[Elusus]

basically just get stronger.. good idea idea, I'll switch those two days around

 

[endpoint]

ad some AB work.

yep switch the days.

i would take out the pause squats. and maybe even ad more lat work on that day, or a non squating lower body movement. some kind of pull?

 

[barbell265]

I would definately add ab's in at least two days/wk and also put in some good mornings for lower back to assist with your deads. Also I would consider adding heavy weighted dips, side raises and another lat exercise; either heavy lat pulls or 1-armed seated rows. All of these will help to drive up your numbers!

Have fun!

 

[Tiervexx]

i would suggest that you add some side and rear delt work

upright rows, side raises and bent-over raises will help.

 

[Tiervexx]

adding the side and rear delt work will make your shoulders look much thicker and more impressive than just doing front work will

and even if you don't care about looks you should still do it because it will make it easer to stabilize heavy weights on the bench press.

 

[Tiervexx]

for the most part this looks like a good routine, it is actuly almost identical to my split, the only important diffrence is that i work traps on push day because traps are so heavaly involved with all pressing movements.

 

[Elusus]

Day Two: Squat
Squat 4X4
Pause Squats 3X4
Front Squats 3X5
Good mornings 3x10

Day One: Press
Bench Press 4X5
Military press 3X6
Close grip bench 3X6
Front Raise 3X8
Lateral raises 3x10

Day Three: Pull
Deadlift 5X2
Bent Over Barbell Row 4X4
Power Shrugs 4X4
Barbell Curls 4X6
Lat pulldowns 3x8

Gonna do GMs light for awhile, not really use to them, and squats kick the crap out of me anyway..

Gonna do AB and grip work during the weekend, so I guess thats a Day Four

Thanks for all your help guys, I'm feeling good about this routine

 

[nanotitan]

Since you're already doing doubles on day three, you might want to make that day a Max Efffort day a la Westside. Incorporating the conjugate method into my training is the best thing I've done in terms strength. In 6 and a half months my deadlift has increased 120lbs and I'll hit five and half plates in a month or so. During this period I only put on 12lbs and already dieted 13 away in preparation for a meet. So I really have a lot of faith in this training method and feel your rep weights for all your backwork will progress more rapidly as well.

What I would recommend is that once you get comfortable with GMs you alternate 2 weeks of those with 2 weeks of deadlifts. You can in turn alternate your deadlifts from conventional to sumo to off a block or any other variation, have fun with it, it'll make you stronger.

On a side note, of those 13lbs, 4 were water and I lost the other 9 with three weeks on a body opus type diet. Managed to add 15lbs. to my max DL while cutting but still not sure if it was the diet or the added back work to burn extra calories.