Sorry Buddy, but that program is absolutely horrible and will have you overtraining almost immediately.
In all honesty, I’ve never seen someone try to do that much volume for each muscle group when trying to build strength. If you’re really serious about this, go to deepsquatter.com and read every article written by Dave Tate and Louie Simmons. Don’t interpret their advice and try to twist it, just follow what’s written and you’ll do fine.
you’re young so you have plenty of time to get over this–
that’s a bad workout
All I had to see was someone attempting 10x3 squats and 10x3 deads in the same workout.
You obviously didn’t heed any of the advice given to you in the original post of yours.
Follow the advice given above or follow my previous advice. Find an author you like, grab a program that fits your current goals, and do it. I’ve been lifting for some years now and I get great results on all of Waterbury’s stuff. I’m quite sure that Staley, King et al… also have great stuff.
Don’t try to reinvent the wheel here. Others have done the science. You just need to put in the effort.
Ok, I throw the towel in. I’m just going to jump onto the westside bandwagon and hope I don’t fall off, but jsut out of curiosity what other PL programs are there aside from westside and Total Body Training?
Well, as the others have mentioned, your program is pretty bad. Since you do like 10x3, and are interested in other programs, try chad waterburys the Art of Waterbury, or the Waterbury Method, both would seem great for your needs.
[quote]pitbull11188 wrote:
Ok, I throw the towel in. I’m just going to jump onto the westside bandwagon and hope I don’t fall off, but jsut out of curiosity what other PL programs are there aside from westside and Total Body Training?[/quote]
I wouldn’t consider Total-Body Training a PL program. Looking for an alternative to Westside, you probably would be better off trying Strength-Focused Mesocycle by Chad Waterbury:
As others have said, your program was far from perfect. Let me ask you this: if you were making a powerlifting program, why would it be broken down by body parts? It’s all about the movements in powerlifting, everything else is secondary.
When you work your bench press, you are working your chest and tri, true enough(among other parts), but don’t think of it that way. Try to think in terms of, “What exercises will increase my bench,” and not “What can I use to work my chest.” Get it?