Hi all. I haven't lifted since high school (about 13 years ago) and I recently purchased some weights and am looking to do some lifting simply for fitness and some strength training, not looking to do anything competitive. My old football coach gave me some sheets explaining their current lifting program and since I have much of the same equipment at home, I'd like to use this program as well. Here is where my newb question comes in. Back when I lifted, I remember everything being pretty simple, 3 sets of 10 reps. Now they are using a pyramid percentages program and I'm completely lost. Below is an example. Does this mean for the 3X3 program for WK1, I would do 3 reps @80%, 3 reps @ 85%, and 3 reps @90% and thats it? Or is it 3 sets of 3 reps @80%, and again at 85%, and 90%? That seems like a lot, especially when you get to the 5X5 program in WK 2.
WK 1: 80%, 85%, 90%
WK 5: 82%, 87%, 92%
WK 2: 60%, 65%, 70%, 75%, 80%
WK 6: 62%, 67%, 72%, 77%, 82%
WK 3: 75%, 80%, 85%, 90%, 95%
WK 7: 77%, 82%, 87%, 92%, 97%
WK 4: 70%, 75%, 80%
WK 8: 72%, 77%, 82%
what does you routine look like
Monday, Wednesday, and Friday
i think something like that setup would be fine
I thought about adding in a deadlift, but I wasn't sure how much more it was doing for me than the power cleans, your opinions?
So for the 3X3 program, it's 3 sets of 3, increasing the weight for each set?
Yes, 3x3 not 3x3x3.
DL will stimulate those muscles more, since you can pick up more weight than you can clean. It would also be nice to have some more hamstring stiumlation in your routine.
Thanks for the advice. Do you have any other suggestions for hamstring lifts?
You could replace your power cleans with both
DL, OH Press... build the muscle quicker since you can lift more weight.
Jay, I like your routine the way you originally posted it. If you want to work some deadlifts in I'd alternate squats and deadlifts. Doing both 3 times a week could be pretty hard on you
Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)
Thaks for the great advice. I'm going to replace my wednesday squats with deadlifts and see how that works.
Chinups and Dips > Pulldowns and Tricep Extensions