Summer Strength

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kca13

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Once again I'm starting a new routine, I'm actually going to stick with this one however for more than 3 weeks. It's a mixture of a couple different programs along with some help from Evo. Here's the basic template:

Max Effort Day
ME Lower- working up to a 1-5RM
ME Upper- working up to a 1-5RM
Upper and lower assistance- 3-5 sets, 5-8 reps (rdl's,gm's,presses,rows,pull-ups,front squats,step-ups,lunges)

Speed/Explosive Day
Olympic Movement 5-7 singles
Olympic Movement 5-7 singles (working at 70-80% of 1RM, 10-12 singles)
Upper and Lower assistance (same as ME day)

Repetition Day
High rep (8-12) stuff to hit weak spots and for active recovery


ME Upper Movements- rotate between variations of benching and OH presses
ME lower movemnets- rotate between front squats,back squat,box squats,DLs
Olympic- Power cleans and snatches, high pulls

Some stats to know where I'm starting:
Flat Bench- 200 2x3
Incline Bench- 185 3x3
Military Press- 145x1
Power Clean and Press- 135 3x3
Deadlift- 240 3x3
 
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Max Effort Day
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Flat Bench- ramped up to 205x3
Deadlift- ramped up to 260x3
Pull-ups- 4x6@BW
Step-ups- 3x7@75

Felt really weak on bench, I was hoping to get up to 215x3. I think I'm still tired from the 2 ME upper days from last week, so I'm gonna take 2 days rest and do speed/explosion day Thursday. The deads felt good though, could have done more but my grip is always the first thing to give out.
 
Wednesday Speed/Explosive Day
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Clean and press- 115 6 singles
High Pull- 115 6 singles
Tate Press- 3x7@30lb DB's
Pendlay Row- 4x5@130
Romanian DL- 3x7@165

*Will start putting grip work in on the two lighter days
 
Repetition Day
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Early in the morning- 5x12 burpees
Later:
Standing Tri Extension- 3x10@55
Upright Row- 3x10@80
Bent Over Row- 3x10@95
Standing BB Curl- 3x10@70
Farmers Walks- 55lb DB's 3 sets to failure

Left legs out due to the burpees. Good light day, farmers walks were fun to do.
LeiYunFat, it's ony been a week, but so far I'm likeing the program. I'm used to going four days a week, usually leaving little room for other things, so I like going three days. I also like how the volume progressively gets lower as the week goes on, so I'll be well rested for the ME on Monday.
 
I'm thinking about giving this program to our throwing coach to use for our summer lifting, do you think it would be a good one to use?
 
kca13 said:
I'm thinking about giving this program to our throwing coach to use for our summer lifting, do you think it would be a good one to use?
Click to expand...

Yes. If he's smart, he'd def take it into consideration using it.
 
ME Day
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Flat Bench- up to 215x1 missed 230x1
Front Squat- up to 140x3
Close Grip Bench- 4x5@140
Romanian DL- 4x5@170

Did flat bench two weeks in a row to set a 1RM. I tried to jump from 215 to 230, which was stupid and I missed it. Anyways here are some goals I want to hit by the end of the summer (August 1st, about 10 weeks) I don't know how realistic they are.

Now Goal
Flat Bench-215x1 250x1 (35)
Military Press- 145x3 170x3 (25)
Deadlift- 260x3 315x3 (55)
Front Squat- 140x3 175x3 (35)

*Also started loading phase of creatine yesterday
 
Explosive/Speed Day
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High Pull- 6 singles@115
Power Snatch- 6 singles@95
Military Press- 3x8@115

* Started to do lunges but I hurt my knee. It makes this cracking/crunchy noise when I extend it and hurts a little when I bend it in. I don't think it's anything to worry about because it's happened before but I'm gonna take a day or two off and resume the routine.
 
Repetition Day
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Upright Row- 3x12@80
Flat Bench Flies- 3x8 35lb db's
Pendlay Row w/ db's- 3x8 35lb dbs
Front Plate Raise- 3x12 25lb plate
Preacher Curl w/ BB- 2x12@55
Grip Stuff- plate pinches and farmers walks

*knee still giving me some trouble, giving it a rest till Monday/ME Day. We're using this routine this summer for throwing, which means we'll be able to lift in the school gym which is good news because I thought I might actually have to start going to a commercial gym to lift this summer and theres nothing here but the ymca.
I don't know why but I hate doing high rep stuff...
 
We're using this routine this summer for throwing. I don't know why but I hate doing high rep stuff...[/QUOTE]

Nice. See...I should be a strength coach for athletes. The high rep stuff can seem boring and at times like it hurts..it burns because it's different. But it fits right into the piece of the puzzle for over all development. On your high rep days spend more time doing more volume in the 12-20 rep range.
 
Max Day
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Military Press- up to 140x3
Squat(machine)- up to 400x3
Pull-ups- 6,5,4
Stiff Legged DL- 3x8@175

*Something is going wrong with this, I just done 145x3 on military a few weeks ago, it should have gone up not down. Also last week I only hit 215x1 on bench and I've hit 220 before. What's going on???
 
Don't stress out already. You'll find fluctuations here and there by 5-10 pounds occasionally. I was having the same results, hit 220 one week for my clean and then couldn't hit it again for a couple weeks and then all the sudden hit 225.

Give it a couple to few weeks and see what happens.
 
Explosive Day
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Power clean- 6 singles@115
Power snatch- 6 singles@95
Bent over Row- 3x10@95
Step-Ups- 3x10@65
Lying Tri-Ext.- 3x10@55

PR of 35ft2in. in shot
 
Repetition Day
---------------
Wide Grip Bench w/ 2sec pause at bottom- 3x10@125
Front Squat- 3x15@90
Hammer Curl- 3x15@20
Lying Leg Curl- 2x15@50
Farmers Walks- 3 sets to failure@ 60lb DB's

Next workout will be Monday. I'm going for a PR on deads, previous is 260x3.
 
Max Effort Day
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Incline Bench- up to 195x3 then 200x2(missed 3rd)----PR
Deadlift- up to 275x3<----PR
DB Military Press- 3x8@45lb db's

Very good day, I was very happy with it. Stuggled a lot with th last rep on deads but still locked out. My grip was feeling really good. Had to cut workout short to go to work.

If at a powerlifting meet, how do they officially decide whether a deadlift counts or not? Do you just have to lock out the knees and have your back straight?
 
Congrats on the both the shot and dead PR. I really like the way this program is set up. It's very satisfying to improve strength and throws. :)

You have to be fully locked out for it to count at a meet. And no hitching.
 
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