Over the past couple months I have been doing the Starting Strength 2 day split program:
A: Back Squat 3x5, Bench 3x5, Deadlift 1x5
B: Back Squat 3x5, Press 3x5, Power Clean 5x3
I was making pretty steady progress until the squat weight got higher and starting fatiguing me for the pulling exercises. Basically, my deadlift stalled due to a tired low back and I injured my wrist during power cleans due to tired legs. I had a physical assessment at the gym before starting the program and was at 5’11" 220 lbs with between 15 and 20% body fat (can’t remember exactly). My fitness goal is to get my body fat to 10% and weigh 220 or less while getting stronger overall, so I am not eating like mad or drinking a gallon of milk per day!
I have just started a new three day split that uses power cleans as a warm up (don’t want to do these while tired again) and separates deadlifts and squats. I tried for 1 leg, 1 upper body push, and 1 upper body pull per day because I thought this seemed like a balanced approach I could make gains on for a while. This is the first program I have made up and I would appreciate any advice/suggestions about the program from an experienced lifter.
New Program:
A: Power Clean 3x3 Warmup, Back Squat 3x5, Bench 3x5, Barbell Row 3x5
B: Power Clean 3x3 Warmup, Back Squat 3x5, Press 3x5, Chin Ups 3xFailure
C: Power Clean 3x3 Warmup, Deadlift 3x3, Front Squat 3x5, Dips 3xFailure