I mostly followed Dave Tate's general recommendations given in 8 Keys. I went with his recommendations for a beginner bench routine, because my bench is pretty pathetic (around 180). Granted, I'm a skinny guy (under 150 at 5'10"), so that number isn't terrible. My squat is decent (a little over 200 now) and my deadlift is around 290. So I went for Tate's intermediate suggestions for lower body. You may wonder why I seem so partial towards chinups. This is because I am an officer candidate with the USMC and need to be able to do 20 BW chins. Please give me your comments, criticisms, suggestions. I'm going to use a 3 workout a week schedule, and probably run or swim on 2 or 3 of the off days, to keep up my cardiovascular endurance. Thanks in advance.
ME LOWER BODY
Pin Pulls, 1-2" below knees (NOTE: I will build a box before I cycle off of this max effort lift, then switch to box squats.)
Id do a lot of cuff work because youre doing a lot of internal rotation (chins, presses, and swimming). Ill let an expert chime in on that, or get Cressey to give you a reccomendation.
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"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
Gq, my primary goal is definitely to get stronger but I plan to put on some mass as well (I hate it when people say I "should work out," and when my boss at work tells me not to hurt myself deadlifting 50 lbs boxes). What do you recommend for sets/reps on the speed benches then? Perhaps 10 sets of 3 reps? Also, what do you recommend for rest periods?
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Your repetition method sets will provide a stimulus for growth assuming you eat enough calories.
Gq is correct on your volume of speed work. At your level of development your speed will most likely drop off long before you reach your intended number of sets. If you pay attention to technique and speed you'll be able to identify when this happens. Going beyond this point defeats the intended purpose of the speed work.
At your body weight and strength levels, I think your speed work may be way to light to achieve what you seek in using that technique. You may find that going up to as high as 70% of your 1 RM will be effective. You'll recruit more motor units. As strength and speed improves, you can lower the %.
Another thing to consider on max effort days. You may want to consider a higher volume by doing more 5's,3's, 2's, and repetitive sets of singles at less than max effort weight. For one you'll gain more muscle mass and two you'll increase your capacity to train at a higher intensity. Not only do you need the capacity demonstrate max effort as a powerlifter but you must also do things to raise work capacity at that level.
Thanks Bill, Gq. Here's the second draft - I aimed to increase volume on ME days with submaximal loads, and reducing volume on DE days while increasing load. And thanks for your help and patience; this is my first time writing a real program.
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ME LOWER BODY
Pin Pulls, 1-2" below knees (NOTE: I will build a box before I cycle off of this max effort lift, then switch to box squats.)
Looks good, make sure you monitor your rest, take care of those shoulders, and eat. Im not sure how much youre eating but if you want some size dont just start increasing your diet by 1000 calories. Gradually increase it every few weeks in smaller intervals like 500.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
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