New Training Split

[Kroncke]

Here's my new training split:

Monday: Maximum Effort Deadlift Day

Week 1: deadlifts: 3x5
Week 2: speed deadlifts: 75% of 1 RMx5x3
Week 3: bent-knee good mornings: 3x5
Week 4: speed deadlifts: 75%x5x3
Week 5: rack deadlifts: 3x5
Week 6: speed deadlifts: 75%x5x3
Week 7: deadlifts: 3x3
Week 8: speed deadlifts: 75%x5x3
Week 9: bent-knee good mornings: 3x3
Week 10: speed deadlifts: 75%x5x3
Week 11: rack deadlifts: 3x3
Week 12: speed deadlifts: 75%x5x3

Assistance Work

Workout A
1. straight-leg good mornings: 3x10
2. reverse hyperextensions: 3x10
3. Roman-chair sit-ups: 3x10

Workout B
1. overhand power shrugs: 3x5 (w/straps)
2. reverse hyperextensions: 3x10
3. Roman-chair sit-ups: 3x10

Tuesday: Off

Wednesday: Bench Press Day

Week 1: bench press: 3x5
Week 2: speed bench press: 75%of 1 RMx5x3
Week 3: decline bench press: 3x5
Week 4: speed bench press: 75%x5x3
Week 5: floor press: 3x5
Week 6: speed bench press: 75%x5x3
Week 7: bench press: 3x3
Week 8: speed bench press: 75%x5x3
Week 9: decline bench press: 3x3
Week 10: speed bench press: 75%x5x3
Week 11: floor press: 3x3
Week 12: speed bench press: 75%x5x3

Assistance Work

Workout A
1. wide-grip bench press: 3x5
2. lateral raises: 3x10
3. hammer curls: 3x10
4. band pushdowns: 3x15

Workout B
1. close-grip bench press: 3x5
2. military press: 3x10
3. barbell curls: 3x10
4. band pushdowns: 3x15

Thursday: Off

Friday: Squat Day

Week 1: speed box squats: 75% of 1 RMx5x3
Week 2: squats: 3x8
Week 3: speed box squats: 75%x5x3
Week 4: box squats: 3x8
Week 5: speed box squats: 75%x5x3
Week 6: squats: 3x5
Week 7: speed box squats: 75%x5x3
Week 8: box squats: 3x5
Week 9: speed box squats: 75%x5x3
Week 10: squats: 3x3
Week 11: speed box squats: 75%x5x3
Week 12: box squats: 3x3

Assistance Work

Workout A
1. glut-ham raises: 3x10
2. standing calf raises: 3x10
3. reverse hyperextensions: 3x10

Workout B
1. pullthroughs: 3x10
2. seated calf raises: 3x10
3. reverse hyperextensions: 3x10

Saturday: Back/Rear Delts/Abs

Workout A
1. T-bar rows: 3x10
2. close-grip pulldowns: 3x10
3. backhands: 3x15
4. side bends: 3x15

Workout B
1. barbell rows: 3x10
2. pulldowns: 3x10
3. band high rows: 3x15
4. side bends: 3x15

Sunday: Off

Thoughts? Opinions? Critiques?

Kroncke

 

[Sculelos]

Eh, whats the point of repeating lifts so much in the same day? I don't like it at all and would trash it completely and go with Madcows 5x5 or Rippletoes 3x5.

 

[riff raff]

looks like a good program for powerlifting. what's the progression, weekly or is it dual factor?