T Nation

Program Advice?

I’m trying to write up a new program for myself. My goal is to gain strength and also size. I want to make gains in my bench, squat and deadlift. I’m using the compensatory acceleration and want to use speed days along with days with a strength emphasis.

Does anyone have advice on what days I should do a certain exercise and how often? I am able to train 3-4 times a week. Also, what should my accessory lifts be when it comes to rep schemes on the speed or strength days? Thanks everyone!

What’s your background? How long have you been lifting? What programs have you done? How much do you bench, deadlift, and squat?

What are your specific goals? (be more specific than strength and size. This is 90% of peoples goals) Are you lifting for general health, a sport, powerlifting, etc…

I’m 22 years old. I grew up playing hockey so I’m more on the athletic side. I’ve lifted on and off since I was in in 15 but more recently in the last few years have been going to the gym frequently but never on a set program. I mostly did body splits and did more linear progression. My numbers are

Deadlift: 385lbs without a belt (I know, you don’t have to say anything)
Bench : 275lbs
Squat: 285lbs (below parallel)

My main goal is to increase all these numbers through powerlifting and for general health.

There are a number of well known powerlifting programs you could try. I don’t know if any specifically accomdoate compensatory acceleration though.

I would read through the Powerlifting sub forum and Jim Wendlers sub forum. I like 5/3/1 and I think it’s as good a program to start with as any. I also personally like all of CT’s stuff as well. Have a look through his sub forum too.

Persoanlly, if I were you, I would pick a well known program, known to get results, and do that for a while (like a year) and see where you get.

Google Joe Defranco or WS4SB. I like his “West Side for Skinny Bastards” program for beginner. It’s the first program I ever used and I think it’s great for someone that hasn’t ever used a structured program before.

Alright that sounds like a good start. Thanks a lot for the advice!!