Hey this is a program im thinking of starting. I am 17 years old, 6’1" and 200lbs. I had done a 5x5 in the fall and started doing a 3x8 but i need to tweak it because it had me squatting and deadlifting on the same day and that was starting to make the other days seem a little to easy hah. My new split will devote one day to each of the “power 3” for the 1000lb club.
My problem is that i can only workout 3 days a week normally, but 2 of the days are usually consecutive (a normal workout week for me would be mon, tues, thurs). I realize the two consecutive days isnt perfect but hopefully since my numbers arent that high yet it will be manageable.
This program is partly for lacrosse (defense) which starts in the spring and is my only sport at the moment. The 1000lb club goal is also more a personal goal and its carryover to lacrosse while of couse present will probably not be huge. I’m fine with that. I plan to test my maxs in febuary i hope i can do it.
in paretheses are the last sucessful weight i did for that rep range
Squat 3x8 (290)
powerclean 5x3 (175)
WG pullup 3x8 (still dont finish later sets on BW)
BB Row 3x8 (?)
functional leg work
Bench 3x8 (175)
DB incline bench 3x8 (65’s)
dips 3x8 (30)
Clap pushups 3x15
Close-grip bench (160)
full contact twist
Deadlift 5x5 (275 and progressing faster because only started a few months ago)
Push press 3x6 (?)
DB shoulder press 3x8 (50’s)
Romanian deadlift (?)
chin ups 3x8 (BW)
slant board crunches
functional leg work
for the functional work I am looking for something to help either lateral agility or 40ish yard sprinting, im not sure what i should do tehres a lot of speculation it seems in this area.
The other question i had was to the progression to the max test i would do around Febuary. Right now i was planning on doing the 3x8 for a few weeks, then moving to a 5x5 and maybe later triples and doubles. This would only be for the squat, bench and deadlift, i was planning on keeping the other lifts at the rep range they are at now. Would this be the best way to go?