My new split~Please critique

[spatts]

SQUAT: 315
BENCH: 160
DEAD: 285

SUNDAY SPEED BENCH:

1) 8 sets of 3 reps at 60%. Vary your grips. All of them inside the rings to emphasize the triceps.

2) Bar extension or Presses: Choose between JM Press, Bar Extensions to nose or throat, Partial overhead presses, or rack lockouts. Work up to 3 heavy sets of 3-5

3) Dumbell Extension; Choose between DB extensions 6-7 sets of 8, or Elbows out extensions 4 sets of 10

4) Lat Rows; Choose between Chest Supported Rows, Bent Over Rows (overhand or underhand grip), DB rows. Sets and reps will depend on what works for you.

5) Delts; Choose some form of raise (rear delts are very important) or face pulls can be an effective exercise for the rear delts and upper back.

MONDAY MAX EFFORT SQUAT/DL WORKOUT

1) Choose 1 Max Effort Exercise. Some form of Good Morning, Deadlift, or Low Box Squat. Deadlifts and Squats should be worked up to a max single. Good mornings are best worked up to a max triple. 70% of the time use a good morning as your max effort exercise, 20% use a low box squat, and 10% use a Deadlift variation.

2)Glut/ Ham raises or CV deadlifts

3) Pull Throughs

4) Reverse Hypers 4 sets of 8-10

5) Ab work; Standing cable abs, straight legged situps

WEDNESDAY MAX EFFORT BENCH WORKOUT

1) Choose 1 Max Effort Exercise. Floor Press, 2Board Press, 3Board Press, 4Board Press, Reverse Band Press. Do triple until they get heavy then start doing singles until you reach your max. Do not be afraid to miss a weight.

2) Best to follow up with a Rack lockout or a Board Press depending on what you used for your max effort work to a heavy set of 3-5

3) Dumbell Extension; Choose between DB extensions 6-7 sets of 8, or Elbows out extensions 4 sets of 10

4) Lats; More rows or lat pulldowns.

5) Choose one Delt exercise that works your weak point.

FRIDAY SPEED SQUATS

1) Box Squats; Worked on a 4 week wave.
WEEK 1: 50% 10 sets of 2
WEEK 2: 53% 10 sets of 2
WEEK 3: 57% 8 sets of 2
WEEK 4: 60% 8 sets of 2
WEEK 5: 50% 10 sets of 2
etc....

2) Speed Deadlifts; 4-5 singles with 50-60%

3) Glut/ Ham raises; 4-5 sets of 8-10

4) Reverse Hypers

5) Abs


Sled work: all sets are 100 feet down and 100 feet back.

Monday;
Forward Dragging 2 trips 100%
Backward Dragging 2 trips 100%
Ankle Drags 1 trip 100%
Front Raises 2 trips 60%
Rear Raise 2 trips 60%

Tuesday;
Forward Dragging 2 trips 60%
Backward Dragging 2 trips 60%
Ankle Drags 1 trip 60%
Front Raises 2 trips 30%
Rear Raise 2 trips 30%

Wednesday;
Forward Dragging 2 trips 30%
Backward Dragging 2 trips 30%
Sumo Dragging 1 trip 100%
Front Raises 2 trips 100%
Rear Raise 2 trips 100%

Thursday
OFF

Friday;
Forward Dragging 2 trips 100%
Backward Dragging 2 trips 100%
Sumo Dragging 60%
Front Raises 2 trips 60%
Rear Raise 2 trips 60%

Saturday;
Forward Dragging 2 trips 60%
Backward Dragging 2 trips 60%
Ankle Drags 1 trip 30%
Front Raises 2 trips 30%
Rear Raise 2 trips 30%

SAMPLE WEEK:

SUNDAY

Speed Bench 8 sets of 3 @ 96lbs
JM Press 3-5 sets of 3-5 reps
DB Extensions 4-7 sets of 8 reps
Chest Supported Row 4-5 sets of 8-10
Seated Power Cleans 3-4 sets of 12-15

MONDAY

Max Effort: Safety Squat Bar Good Mornings
Glut/Ham Raise 4-5 sets of 10
Pull Throughs 4 sets of 10-15
Reverse Hypers 4 sets of 8-10
Standing Cable Abs 4-5 sets of 10-15

WEDNESDAY

Max Effort: 3 Board Press
Rack Lockouts work up to heavy triple
Elbows Out Extensions 4 sets of 10
Bent Over Curl Grip Row 4-5 sets of 8-12
Rear Delt Raises 3-4 sets of 8-10

FRIDAY

Speed Squats: 10 sets of 2 @ 155lbs
Speed Deadlifts 5 singles @ 160
Glut/ Ham raises; 4-5 sets of 8-10
Reverse Hypers 4 sets of 8-10
Standing Cable Abs 4-5 sets of 10-15

 

[1-dawg]

Oh boy, I have to tell you it is nice to see someone read the articles and not change anything right away. That is a perfect textbook training plan. When you learn what you need to work on and where you are weak you can adjust it accordingly. For example, for me any max effort dl'ing is a wste of time so I try to never do them. My partners like to throw them in occaisionally so I will do them when I have to. Stick to your basic program for a solid 12 weeks and let me know what is going on. Feel free to pm me with any questions you have.

 

[spatts]

....oh, I think I'm gonna like it here. Thank you!

 

[Hannibal]

1-Dawg...yeah I tried to set it up for her on the basic template. Takes awhile to adjust to this style of training and to learn what your weak points are. Majority of the time it is triceps and hamstrings...but it still is a learning process when it comes to what works for you.

She is gonna be a force....

 

[1-dawg]

Her?? That is very cool, women powerlifters are the best. They listen, learn and absorb things much better than guys. They also usaully have a much better work ethic than us lazy guys.

Hannibal, good job on setting it up. Looks pretty much liek what I do, excpet I don't do as much sled dragging -- nt enuf time right now. Usaully newbies fuck it up by changing the damnthign and end up being too far from what it is supposed to be. Where are you moving??

 

[bigokie]

Program

I would avoid doing tri press and then db extensions. Do them on different days. Like Sun. do jm, wed do db ext. That's a little too much to do on the same day. Pick one and do it hard then do some pushdowns.
About the sled pulling I wouldn't add that in right away. Let her? go through the program for 12 weeks and then add in some sled pulling. But don't try to jump in all at once. That much sled dragging will probably take a year maybe two to work up to. Other than that I would say it looks good.

 

[endpoint]

I have to agree with big okie......when i first started i added everything extra band work outs for arms and sled pulls (both twice a week) i started burning out.....but i cut them out, stayed with a basic routine with not many assistance exercises....slowly increased the amount of exercises i did....then when i got used to it i started adding in those extra work outs.


i havent included speed deads in my routine...but if i did i think i would put them at the end of the workout not second

 

[GRIMMER]

Looks good. How experienced are you?

 

[spatts]

Experienced at strength training? Never done it per se.

I train heavy...for body building. I was a sprinter for the better part of 17 years and still do resistance/interval sprints several times a week along with 60 min high resistance cardio sessions almost daily. I have been doing speed work with weights for a couple weeks, and have been engaging in plyometric training at some level for several years. I have been lifting for performance (track) since I was about 13.

I figured the sled dragging would just replace my resistance sprints.

I have alot to learn.

Does that answer your question?

 

[I'D RATHER BE DEADLIFTING]

Holy fack!!

That is excellent. I was so proud of my girlfriend when I took her to the gym for a few months and she was the only other person(than myself and training partner) who seemed to squat and deadlift. You are one hardcore chica.


Westsssiiiiiiddddddee!!!!!