T Nation

New Program, Your Thoughts?


#1

I am thinking of starting this program soon and just wondering what you all thought of it

Monday
A or B
A: ME squat: working up to a 1-5RM
Low box squat, high box squat, parellel squat, ect.
Deadlift variation: 6 sets of 1-3reps
conventional deadlift, trap bar dead

B: ME deadlift: working up to a 1-3RM
Rack pulls deadlifts of 3" platform, or sumo deadlifts
squat varation: 6 sts of 1-3 reps
front squats, zecher squats

assistant work:
Glute ham rasies: anything from 3-5 sets of 5-15 reps
Ab work: from 3-5 sets 5-20 reps

Wedensday
Max effort bench: 1-5RM
2 board press, close grip bench, incline bench, floor bench
triceps extentions: 3-4 sets of 3-10 reps
skull crushers, JM press, db extetions
shoulder raises: 3 sets of 10
front, side, rear, 3 way shoudler
Pull-ups: 5-7 sets with around half of max reps

Friday
Speed box squats: 8x2 55-65%
speed pulls or powercleans: 8x1 55-65%
SLDL or Good morning: 5 sets of 3
Reverse hypers: 3-4 sets of 10-12
abs

Sunday
speed bench: 8x3 55-65%
High board work: 3 sets of 3
5,4,3 boards
Dumbell work: 3-5 sets of 8-10
db flat, incline, or shoulder press
rowing: 3-5 sets of 8-10
t-bar row, chest supported row, bent over row, ect
Pushdwons: 4x12

i would do powercleans on the weeks that i do deadlifts as a max effort exercise and speed pulls on the weeks were i have squating as the max effort exerice.

stats:
age: 15
height: 5'7
weight: 195
squat: 365
bench: 275
deadlift: 355(sumo)