PL Routine - 8 months

[Salo171]

Hey I'm looking for the best possible PL routine for squat, bench, and deadlift as well as possibly clean and jerk, mainly to get as strong as possible for sporting purposes..

I have been lifting on and off for about a year, and I am a fast gainer.

I currently have a bench of about 275 (bounce) but for a strict bench about 230 (slow, ass on the bench, pause and all), a 315 atg squat and around 405 dead.

I know I am a fast gainer in the weight room but I really never been able to stick too it for more than a month at a time (a lot has been going on)

Im 17yrs 5'8 190lbs and my goals are by September 2009 a 350lb bench, 450 squat (below parallel), and a dead of as much as possible.

Im looking for advice on how to go about achieving my goals, any help would be appreciated.

[Salo171]

bump

[BEhave]

Just do it consistently

[Chokenpuke]

Pic a program and^^^This^^^.

[BigWig58]

Squat and bench twice a week. Deadlift once a week. Do some rows, chins, and dips and keep your weights explosive, do not pick weights that grind up. That's pretty much it. This is time proven.

[BlackLabelMafia]

do not pick weights that grind up.

What does this mean?

[BigWig58]

What does this mean?

Don't use weights that are so heavy you are grinding to get your reps out. Everyone likes to talk about getting into that 90%+ for strength gains but you can't stay there very long before you hit a wall and go backwards. Doing higher volume for sets of 5 in that 68-85% of your max range will let you drill form, build strength, and stay fresh.

[BlackLabelMafia]

Don't use weights that are so heavy you are grinding to get your reps out. Everyone likes to talk about getting into that 90%+ for strength gains but you can't stay there very long before you hit a wall and go backwards. Doing higher volume for sets of 5 in that 68-85% of your max range will let you drill form, build strength, and stay fresh.

I personally like to throw in a week where I do 5x5 and rotate that every three weeks. The other two I'm working up to a heavy triple, and a heavy single in the other. Does that sound smart or am I just jerking off?

[BigWig58]

I personally like to throw in a week where I do 5x5 and rotate that every three weeks. The other two I'm working up to a heavy triple, and a heavy single in the other. Does that sound smart or am I just jerking off?

Nope that sounds fine. Just make sure you own t hose weights. In other words, make sure your bar speed is good. If you find the weights a grind back off and then ramp back up until those weights are moving with good speed. If it's just a bad day then chalk it up to that, but make sure your bar speed is always good.

[BlackLabelMafia]

Nope that sounds fine. Just make sure you own t hose weights. In other words, make sure your bar speed is good. If you find the weights a grind back off and then ramp back up until those weights are moving with good speed. If it's just a bad day then chalk it up to that, but make sure your bar speed is always good.

Thanks. Repped

[T-REXXX]

5x5?