I've been doing some tinkering around and looking for a progressive program that will allow me to build strength to hit my goal of the 543 club (500lb dead lift, 400lb squat and 300lb bench). My goal is also to stay pretty lean and in good GPP shape.
From past experience, I've found I enjoy and respond well to full body work outs 3x a week... So far I've put together this program based upon 531 weight/set/rep programming and one day of mixed gpp day.... Tell me what you think.
531 style for Bench Press and Squat. After the basic lifts, throw in a couple accessory lifts (ie dips, various db presses etc.) and one counterbalancing movement like chin ups or rows.
Wednesday: GPP/Cross trainig day
Sled dragging, Kettlebell work, Body weight exercises, Sandbag work, Sprinting
531 style for SOHPress and Dead lift. After the basic lifts, throw in a couple accessory lifts (ie dips, various db presses etc.) and one counterbalancing movement like chin ups or rows.
If I follow this program and can progress by 5-20lbs (depending on the lift) per month I will hit my goals by 2011.
I've attached a spreadsheet that formulates all the 531 numbers for those interested in following a program based on something similar.
What do you think?