If you are going to critique my programming please read everything. I spent a decent ammount of time planning everything out, so I would like people to understand my basic rationale before they comment. Thanks.
I have been lifting seriously now for about 2.5 yrs- mostly BBing (but have run a couple series of madcow's 5x5, and a shieko). Currently, I weigh about 193lbs at approximatly 15% BF, and am 100% clean. My Current PR's are as follows (all raw):
Squat: 365 (haven't gone below 6 reps for 3.5 months now, probably up to about 405)
Deadlift: 475 (could probably have hit 500 if I had tried)
For this program I can only workout during the week, so I decided to go with a MWF split. I based this programs on a few key points:
- Hitting every muscle group 2x a week at different intensities.
- inclusion of speed work (unfortunatly no access to bands right now)
- periodized in a few different manners:
This is running for eight weeks (though I could possibly do 9) The first two weeks I am performing the big three in the 8 rep range, the following two weeks in the 6 rep, the next two in the 4 rep, the 7th week in the 3 rep, and the final week doing 2 rep.
I am begning week one with all of my lifts around 65% of 1rm. Each week I am adding between 2-4% more weight based upon how my strength is improving.
My assistance lifts are all dropping down 1-2 reps 3 weeks in, to encourage strength gain. Also during week 4 or 5 I am going to change out the assistance exercises for other similar movements to ensure my body does not become to accustomed to the program.
All sets with the exception of the speed sets are ramped, and each of those ramped sets I increase the weight about 10-12% of the final set)
Here's the program:
Monday: (Heavy Squat, speed work bench, assistance upper body pushing)
<The partials are in there as chest assistance b/c my bench has a low stick point.
Speed Bench Press 3x6 (55% of 1rm, slowly adding weight as I go. this goes for other speed work 2)
Partial Bench press 1x8, 2x6
Push Press 1x8, 2x6, 1x4
Tate Presses 3x8
Wednesday: (Heavy Deadlifts, speed squats, lower body pressing assistance, abdominals)
Speed Squats 4x6
Leg Press 1x8, 2x6, 1x4
Hanging Pikes 4x10
Ankle+Calf strengthening on stability pad (messed up my calves playing bball, and I'm trying to strengthen them a bit to prevent further injury)
Friday (Heavy Bench, speed Deadlift, assistance upper/lower body pulling assistance)
Bench Press 4x8
Speed Deadlifts 3x6
T-Bar Rows 1x8, 2x6, 1x4
Power Shrugs 1x8, 2x6
BB Curls 3x8