Would you please take a look at my self designed training programme. I’m a beginner weightlifter and I know I would be better off chosing an existing proven beginner programe, but I wanna try it anyway as I feel the principle behind it supports my goal best. But as I don’t really have long wight training experience I might be completely wrong.
I’m 6ft1, 171 pounds. My goal is increase in strength with close second increase in bodyweight. Strength in terms of 5rep squatting and deadlifting max as the programe is based around these two lifts. So increase in what I feel is base (non-specialised) strength. Aesthetics is not my primary concern, I know I’m gonna get fat together with some muscle, actually I hope I do. I just wanna get big, like big powerlifter big.
See attached pic. Its basically a 4 day split with 2 rest days in the middle of the week. Two deadlift and two squat sessions per week. The idea is to have one session of 3 sets that works on 5 rep max, where weight goes (eg. squat) 200-210-220 lbs. And another session in the week is with 5 sets of 80%-90% of 5rep max, eg. 5x180 lbs. The second longer session is for getting comfortable with the lifts and progressed weight. The first one is all about breaking the max. The same for deadlift except the longer session is 4 sets instead of 5 cos I don’t wanna overdo it.
Both progress every two weeks by 5kg or 10lbs if all goes by plan. I calculated progression for each excercise but I didn’t attach it cos it might be too much unecessary infromation. Only progression on squats and deadlifts is important, the dips/pull ups/press are there only for upper body strength, which is weaker compared to my lower body. Only with press I added light progression, the others are just 3 sets of as much as I can do after the demanding compound.
Bench press is my weakness but I didn’t include it cos I feel strict press might be more beneficial for functional strength. The reason why I want to focus most on squats and deadlift is because I think you can’t go wrong with them. They will have most effect on my body getting bigger and stronger in general. I want to keep it simple but effective.
Question: Do you think I should take out one session of deadlift and add a session of bench press per week?
I’d welcome some comments, especially if you think I’m completely off on any point.