Iï¿½??ve been following a program by Jack Reape ï¿½??it combines some elements of the Westside Barbell Method and the Sheiko programs- and plan to do so until a meet in December. The program is detailed here
I really liked his approach and have seen some pretty good progress thus far, I think I do best on high volume type programs. Iï¿½??d like to have some more practice in gear though. I have an idea for a routine that is not too far from his. Any feedback or suggestions would be greatly appreciated.
Bench- 3X5- not to failure
Close grips- 4X6- not to failure
Moderate assistance- upper back, shoulder raises
Squat- week 1 : triple with suit, straps down; week 2: DE box squat; week 3: triple in suit; week 4: DE box squat
Deadlift- week 1:DE deadlift; Week 2: triple standing on plate; Week 3: DE deadlift; Week 4: triple in suit
Moderate assistance work- hamstrings, abs
Bench- week 1: ME in shirt; week 2: DE bench; week 3: ME in shirt; Week 4: DE bench
Moderate assistance work- upper back, shoulder raises
Squats: 5X5 (http://www.T-Nation.com/readTopic.do?id=1206566)
Moderate assistance- hamstrings, abs
Fifth week is basically off except light assistance stuff
If it makes a difference I am a junior in the 275 class (around 260 at the moment). My last meet was in July as a 242 (USAPL meet) I lifted 555(SQ)-385(BP)-540(DL)-1480 total but I think I was kind of off that day since I had done heavier numbers in training and usually am on at meets.
Sorry for the long post. Any feedback would be greatly appreciated. Thanks in advance.