Vario

Im designing my summer program after having spent 4 weeks doing a bodybuilding routine with very little leg work. Prior to this, I was probably around 385-405 powerlifting squat.

So now that Im pretty satisfied with where my bench and upper body are going, I want to get back into doing a 4 day westside split.
I am doing a raw bench program (lots of shoulder and chest work, with a max effort day for Monday and a repetition effort day for Thursday). For Tuesday, I plan on doing a basic speed routine, such as
1" Below Parallel Box Squat 60% 1rm, 8 sets of 2 reps
Speed Deadlift 50% 1rm, 3 sets of 6
Glute Ham Raise 3 sets of 8
Band Pullthroughs 2 sets of 15
Ab machine 2 sets of 15

Problem is, I don't know how to make a good conjugate program for my ME squat day, so if any of you guys have a sample set up, it would really help me out alot. The first few days of squatting again should be really rough .

Im thinking program should be about 8-12 weeks, I plan on rotating good mornings, box squats, etc around, but I am not quite sure the best way to structure. I have a squat suit I will likely be training in on the ME day I guess (a fairly used z suit).

__________________
165-181 Class
Current - (Season Goal)
Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

DJSTARER

get onto our angel account and follow the routine nick just wrote. It's 3 mesocycles long.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

romanaz

dear lord, 3 mesocycles long.


I need to make a good routine that lasts that long.

I would say, alternate between speed deads and speed squats each week or every 2-3 weeks. I (personally) wouldn't do them both on the same day. Its a lot of sets and you can't get that, and supp/accessory work done in the same hour-hour and a half. btw I envy you for having access to a real GHR.

__________________

FDU Devils Weightlifting
94kg Weightclass

Best in Competition:
Snatch : 70kg
Clean and Jerk : 85kg
Total : 155kg

Best in Training:
Snatch : 67kg
Clean and Jerk : 90kg

Goals by end of Summer:
Snatch : 80kg
Clean and Jerk : 100kg



supplements.net Rep

Status :
Perfecting Technique and Regaining Strength


My Olympic Lifting Journal
http://www.ironmass.com/workout-logs...tml#post157525

Vario

confused on how to use it but okay.
sorry I missed the meeting, didnt check my email all weekend.

__________________
165-181 Class
Current - (Season Goal)
Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

DJSTARER

raf, it hasn't been posted. that routine was made by steve mann. Nick hasn't posted the 3 monther yet. He will soon. I'll let you know.


ROM, i'll hook you up with it if u want. It's going to involve a decent amount of volume and stray away from standard Westside techniques. There will be little speed work. It's a 3 meso load for competing this fall. It builds intensity through a 3 month period to have us peak and start in equipment by september. Personally, i'm running my own program because my lifts have continued to shoot through the roof with speed work. The one raf and the rest of our team will be looking at is more original russian bloc work.


It's important to look at things in the bigger picture ROM. If you just run by each upcoming meso, things may contradict themselves, and a longer, linear and more undetectable period of overtraining may take place.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition