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View Full Version : Need help getting started on a PL/Strength-oriented routine!



fpr
02-27-2008, 07:57 PM
I'm trying to develop a PL'ing/Strongman oriented lifting program. I would like to try and hit the big 3 compounds twice a week. I haven't looked much into "real" programs yet... this is what I did yesterday.... feel free to add to it. I'll just post one day thus far.

Squat (is this considered dynamic effort?)
135 x 10
185 x 8
185 x 8
205 x 8
225 x 10
225 x 10
225 x 5

Bench (heavy bench 85-88% effort)
135 x 10
155 x 8
185 x 5
205 x 5
230 x 6
225 x 6
225 x 6

LI DB Press
65 x 5
60 x 6
60 x 6

Dips
8 x 3

I was beat after the squats and think that my bench took a bit of a toll because of this -- the reason why I did squats was because last time I benched before squatting, the pump from my delts and chest made it difficult for me to reach behind and grab the bar -- almost like it was causing a bit of a strain.

So is this the right idea? I'm primarily doing compounds.... On one day I'm doing 1 body part exercise lower weight, higher reps, and on the same day am doing lower reps, higher weight.

smokinHawk
02-28-2008, 09:22 AM
id divide the compounds up during the week, now way i could hit a good workout doing the big three all the same day.
even doing each compound twice a week would beat the crap out of me and i dont think i could recover in time, unless i did it light one day.

Klotz
02-28-2008, 09:50 AM
I wouldn't call 10 reps dynamic effort. For DE you want the same weight as 10 reps, but do sets of 3 so that they're fast.

A good two day split is:

Day one:
Deadlift
Overhead press
Weighted pullup/chinup

Day two:
Squat
Benchpress
Bent over row

Although there are many variations. If you're focusing on strength then keep the reps in the 3-5 range.