For athletes i like to use for the squat -10-12 inch low box squats with the safety squat bar and camberd squat bar, I also like to use free squats with a medium stance but use % waves, for athletes i wont use as many gms', I will have athletes do good mornings about once a month always for a max 3 or 3x3, NOW THIS IS ALSO VERY SPORT SPECIFIC, MEANING DEPENDING ON THE SPORT... but a typical month cycle of max effort squat work for a baseball or football player would look like this....
week 1 - 10 inch low box squat with close stance using safety squat bar go for a pr 1
week 2 - free squats medium stance 50%x5-65%x5-75%x3-85%x3-93%x1-95%x1-101%x1 try a pr
week 3- week 4 chain suspended good morning with safety squat bar max 3x3
week 4 - take a break from max effort work and do a strong man gpp type training, tire flips, med ball work, sled work ect..
for the upper body-bench i like to use exersices with minimal shoulder rotation and heavy tricep work i typically stay with board presses, floor presses and close grips 1 board press for max effort work and use the 3rd or 4th week for dumbell presses, i also use alot of dumbell pressing for athletes for shoulder stability, i use these a lot as asseccory work preety much every work out for 3-8 reps, so a typical upper body month cycle for max effort work would look like this..
week 1 - 2 board press for a max single
asseccory incline dumbell press 3 sets 8-5-3 wave
week 2 - floor press for a max 3, decline dumbell press 3x5
week 3- close grip 1 board press with chains for a max 1
dumbell shoulder press 3x8
week 4- dumbell press 3x20
but you go to realize this is very typical but not sport specific this is what i would use for football players probally but i change routines to fit sports, if this was for wreslters for example i would use waves of 8-5-3 on almost all max effort work,.........hope this helps...big martin