Hey T Nation, I’m new here, and this is my first post. So if I’m going about this whole thing wrong please let me know so I can do this properly.
Anyways, I’m a 17 year old highschool student that has only been weight training for about 3/4 of a year and have only been into powerlifting for no more than 3-4 months. I think the numbers I’m putting up are fairly decent seeing as how I’ve never been involved with any sports prior to. 250 squat for 3, 200 bench for 3, and a 345 dead for 3-4.
Recently, I’ve just got form for the three major lifts down to a point where it’s not embarrasing anymore and have really started to get into the groove of things. I’ve made the conclusion that I’m going to stick with powerlifting. After reading books like 5/3/1 by jim wendler I’ve decided to design a program according to guildlines laid out by the book. Going with the “boring but big” layout, I’ve designed a plan and was looking for opinions, here it is:
-power squat (1x10)
-front squat (2x8)
-high bar squat (narrow stance)(2x10-12)
-3-4 sets of ab work
Dumbell press (2x10)
Incline press (2x10)
Floor press (1x12)
Deficit Deadlift (3x12)
Rack pulls (2x8)
Saturday OR Sunday
Face Pulls (3x12-15)
Kroc Rows (2x12-15)
Seated Pulley Rows OR Bent Over Barbell Rows (3x12)
I do 3 runs of farmer carries after each workout for conditioning/grip.
Obviously, all movements are either used to mimic the range of motion in the big 3 lifts or to assist weak points
Any help is greatly appreciated guys! Thanks.