T Nation

Program Critique

Powerlifting
#1

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-

#2

bump.

#3

lol anyone got any critisims for this program?

dl-

#4

I’ll bet if you eat and sleep right you will make great (possibly better) gains doing only Mondays, Tuesdays, and Thursdays of your routine, and replacing Squats on Thursday with Deadlifts.

Benching twice a week does not mean you will reach your goal twice as fast.

#5

Sounds good for the deadlifts on thursdays. Just a qusetion…How would I set-up the set/rep scheme?..I don’t think I’d do 5x5 for the deads would I?

dl-

#6

Okay, there are two real problems I see with your routine, and both deal with the same topic. You have two squat, and two bench press days, all of which are 5X5.

To start, I would prioritize your training. As in, if weight gain was a priority, I would do heavy rack pulls in stead of one squat day, and throw in some split squats for assistance. And for the other lower body day, I would high rep squat in whatever style you’re comfortable with. Heck, if you want to, do 20 rep breathing squats.

If you’re main priority is to become explosive, I would keep one day of heavy squats (maybe 6X3 or so) and on the other day I would do waveloaded jump squats with 15 and 30 percent of your 1RM squat. I’d go 3-4 sets of 3-5 reps each. Use 90-120 seconds rest periods. Focus on exploding down, and then exploding right back up.

For bench, I would keep one 5X5 day (or you could substitute a 3X5 cluster set) and then on the other day I would do standing military presses or push presses.

Also, shitcan the DE day, it probably isn’t helping you too much.

Well, that’s what I had to say.
RJ

#7

That looks somewhat similar to Mike Robertson’s “Designer Athletes”. Looks good overall as long as you have good recovery, diet, etc.