I am a 17 year old athlete who is training basically for improvements in strength and speed. I have just recently started weightlifting and my current stats at 160 pounds is; 176 Lbs benchpress and 230 Lbs Squat.
The program is a modified westside program ( got a little help to make it.) which looks like this:
ME upper (Monday)
(Closegrip)/Benchpress up to 3RM.
Dips (weighted) 2x max
Standing rows 3x6
Biceps exercise/Pulldown 3x 8-12
DE lower (Wednesday)
-Cleans/Snatch/Box squats (65,70,75) % 5x3
-Speed Deadlift (55,60,65) % 3x3
-Reverse Lunges- 3x10 // 3X10 STEP UPS
-Pull Throughs/glute ham raise- 3x12
RE upper Thursday
(Benchpress up to 3rm?)
2x max dips
military press 3x6
3x 8-10 skull crushers
ME lower (Friday)
(Box) squats up to 3 rep max
Good mornings 3x5
Stiff legged deadlift 3x5
Bulgarian squats 3x3
What I have noticed so far is that it works better for me with benchpressing twice a week and that I really like the ME lower day. So, does this look like an alright program??