Putting together a new program - need input

[deeder]

I bought my first bench shirt today and am going to put together a new program. Here's the template I'd like to follow as per the recommendation of the owner of the gym I'll be training at.

Day 1: Speed bench, tricep work, rc work
Day 2: Squat, SLDL
Day 3: Leg up bench, tricep work, rc work
Day 4: off
Day 5: Close grip bench, light tri assistance, rc work
Day 6: Deadlift, box squat
Day 7: off

I'll be using bands for the speed bench and box squats. I don't have a squat suit or deadlift suit yet, just the shirt, knee wraps and a belt. I was thinking of working in the shirt and wraps once every 4 weeks until about 4-5 weeks away from Provincials (end of August) at which point I'll hope to get in gear 2-3 times. I'm buying a squat suit next month so I'll plan on starting to work that in as soon as I get it.

What I'm looking for is advice regarding sets and rep ranges, accessory work, progression, what to do on the days I put on equipment. So pretty much everything. I'm going to start putting together my ideas on all that tomorrow night and start doing some research. I'm hoping to put together a 10-12 week program. I'll work something out after this for my peaking before provincials.

If you have any suggestions for me throw it in here and if you have any links to some great relevant info I'd really appreciate that too. Thanks in advance guys and gals!

[tek52086]

Day 1: Speed bench, tricep work, rc work
Day 2: Squat, SLDL
Day 3: Leg up bench, tricep work, rc work
Day 4: off
Day 5: Close grip bench, light tri assistance, rc work
Day 6: Deadlift, box squat
Day 7: off



to be completely honest man, unless you are taking performance enhancers, a routine that would beat the piss out of you in 2 weeks. 3 bench days and 2 ME squat/dead days? that seems like overkill in my opinion.

I use a westside/sgt rock hybrid routine:
il pick one excercise and work up to a tripple, double or single then back down or a set of 3-5

Day I: Max effort Squat rotated with speed work every other week (box squat, free squat) and Back, Legs and Core assistance and rotator work
Day II: 30 mins light Cardio
Day III: Max Effort Bench (flat bench, bands, floor press) + board work + Side/Rear Delts/tri's and core assistance
Day IV: 30 mins light Cardio
Day V: Max effort deadlift rotated with speed work: (full range raw or with gear, rack pulls, platform pulls, goodmornings, stiff legs) and back, legs and core
Day VI: off
Day VII: when im not beat to hell then il do side/rear delts/tris.

basically my program involves:
1. One bench day every 7 days because i cannot bench more then once a week, my rotator cuff's wont take it.
2. Every week i am doing speed work with my squats or deads so that the weeks i squat heavy, i pull light and then vice versa.
3. Three REAL training sessions a week plus cardio to keep my heart healthy

keep in mind i am 100% drug free and i'm a poor college student so i supplement on a budget.

this works for me, best of luck to you putting something together

[IRBS]

I agree with Tek here. What you have up there is going to burn you out quick. I was doing a 4 day lifting schedule, much like yours, 2 ME days and 2 DE days and it just beat me down. My elbows took the brunt of it. Go for a 3 day routine like tek said, you'll still see gains and will actually be able to move....hahaha.