I got this program from a guy who lifts at my gym. He has a 733 single ply deadlift, a 722 single ply squat and 429 single ply bench at 210 lbs. bodyweight so I should probably be taking his advice. Light refers to 50-60%, medium is 70-80% and heavy is 85-???. Here’s the program
Week 1
Monday - Medium SQ, Medium BP, heavy DL
Squat 5x3-5
Paused Box Squat 3x2
Benchpress 5x3-6
4 board press 3x2-4 ramping
Rack Pull from knee work up to 2-4 rep max
Wednesday - Light SQ, Medium BP, heavy DL
Paused Box Squat 4x4
Benchpress against bands 5x3-5
Close grip bench 3x5
Deficit Deadlift no belt 6x3-5
Friday - Heavy Squat, Medium BP, Light DL
Squat to 2-3RM, three backoff sets, of same reps as top set
Benchpress 3-5x3-5
3 boardpress 2-3x2-5, same reps and sets on 4 board
Deficit Deadlift 6x3-5
Week 2
Monday - Medium SQ, Medium BP, Heavy DL
Squat 5x3-5
Paused Box Squat against bands 3x2
Benchpress to 2-3RM, 3 backoff sets of same reps as RM.
Rack Pull from knees 4x2-4
Wednesday - Light SQ, Medium BP, Heavy DL
Front Squat 4x3-5
Benchpress against bands 5x3-5
Close grip bench 3x5
Deadlift to 2-3RM, 3 back off sets of same reps as RM.
Friday - Heavy SQ, Medium BP, Light DL
Squat 5x1-2
Quarter Squats 3x3 For 100% or more, he says to get used to heavier weight on your back
Board press 2x2-5 on boards 2-4
Deficit Deadlift 6x3-5
He knows that I am a raw lifter. I never tried boardpressing or benching against bands, but I did find that it forced me to control the weights more and get used to heavier weights in my hands. I can also full range press more than I can boardpress. My current numbers are about a 150 kg squat, 120-125 kg bench and about a 200 kg deadlift, 102 kg BW, 17 years old. I hope someone has some good advice for me here. Thanks in advance, T-Nation.