Hey everyone just could you guys help me critique my program. I’m 16, just wanting to get stronger and more explosive of course. With this I wanna add more size to me (currently standing between 169-171). Here it is. Any constructive critismim allowed.
Mon - Squat 5x5 + assistance (3x8 lunges, GM etc.)
Tues - Bench 5x5 + (3x8 rows, triceps, etc.)
Wed - OFF
Thurs - Squat 5x5 + assistance (4x6 lunges etc.)
Fri - Bench 5x5 + assistance (4x6 pull-ups with weight etc., triceps.)
Sat - LIGHT DE squat…kinda workin on technique or just…some box jumps, broad jumps etc.
Sun - LIGHT DE bench, or just some punching bag work.
The set-up for the 5x5 is supposed to by the end of 8 weeks bring my old max to 5 reps. So I’m benching 255 for a 1RM, then that means my set-up for the 5x5 would be like this
Week 1: 140x5, 150x5, 165x5, 175x5, 190x5
2nd bench day: 150x5, 165x5, 175x5, 190x5, 200x5
Week 2: Same set-up as week 1.
Week 3: 165x5, 175x5, 190x5,200x5, 215x5
2nd bench day: 150x5, 165x5, 175x5, 190x5, 200x5
Week 4: 165x5, 175x5, 190x5,200x5, 215x5
2nd bench day: 175x5, 190x5, 200x5, 215x5, 230x5.
This process continues so at the end of weeks 7, and 8. I would hit 255x5. Originally this is supposed to be done in 16 weeks. But I put in 2 bench days 5x5…making it cut down to 8 weeks. Same with the Squat. WHATCHA GUYS THINK?!
dl-