So on week one you would work up to a 5RM on squat, followed by a 5RM for deads and a 5RM for snatch grip deads, and then week two is the same except you are working up to a 3RM and then a 1RM on week 3?
Aren’t you a sprinter? This workout doesn’t seem suitable at all.
I see no need to be doing more than one max effort exercise in a single session. Also, two deadlift variations in the same workout seems like overkill.
It will be easier for people to give you advice if you tell us your PR’s (both running and weightroom).
[quote]IainK wrote:
I know you are doing a ‘westside’ thing but I have alweays found squating to be give the best carryover to squating.
But as you want ME lifts why not add in front squats and box squats. Front squats will be very good for you to do either way.[/quote]
Front Squats was part of Defranco’s Westside template, but is not a max-effort option on the final program.
I have tried front squats in the past though, I do understand everyone’s different though, so they could help me out, even if they don’t help out the majority of people.
I wouldn’t use two deadlift variations, I think you would be better off replacing one of them with a good morning or squat. I have never had much of a carry over from deadlift to squat.
I imagine front squats would have more carryover to your squat than deadlifts, especially for raw squats.
You really want to pick Max Effort Exercises that address your own weaknesses. Someone with very strong legs but a weak back might benefit more from Pin Pulls or Good-Mornings than they would from Front Squats.
But I think it’s a safe bet to say that SQUATS will have the most carryover to your squat. That means Squats with Various Bars, Squats with Various Box Heights, Front Squats, Zercher Squats, and Anderson Squats.
I think Snatch-Grip Deadlifts, Platform Deadlifts, Barbell Hack Squats, and Banded Deadlifts will have more Carryover to your Squat than Reverse-Band Deadlifts, Deadlifts, and Rack Pulls would.
[quote]OooahhhCANTONA wrote:
I think my weakness is, lower back and abs.
Because when I add a belt, I also add about 20kgs!
So am gonna be hitting them 2 hard.
By the sound of it, I should be rotating, Squats,Front Squats,Good mornings and possibly snatch-grip deadlifts[/quote]
For Lower Back and Abdominal Strength you should be hitting Zercher Squats, Rack Deadlifts, and Front Squats.
Squats and Front Squats are ok but I think Rack Deadlifts are a much better Max Effort Exercise than Good-Mornings. You can do Good-Mornings after your Money lift of the day and use several sets of 5 or 6 reps.
Good mornings will definitely help with your low back strength, but like FightingScott said you can do them as an accessory movement. I would do some kind of good morning twice a week, band good mornings, barbell, or even heavy back extensions.