Hey y’all!
I am coming off a pulled hamstring and about two months of hypertrophy work. I wasn’t real sure where to post this, but because I’m interested in increasing my squat (primarily) and bench/standing overhead press (secondary), I thought this might be a good place to start.
First, I have noticed that a lot of pre-written programs include deadlifts. While I don’t mind deadlifting once a week, it really isn’t a big issue for me. I guess I’ll start with some info to help y’all out:
Ht: 6’3"
Bodywt: 230
Bench: 350+
Squat: 405+
Deadlift: 575
I will test my Standing Overhead Press this afternoon and then record it here when I get home.
I am a football player, but I really need to get my squat up. I haven’t been able to squat in about a month (yesterday I got 405), so I’m looking for a program that will give me some good gains without killing me quite yet. I think my ceiling is squatting 3x/week.
I plan to switch to Smolov after a couple months on whatever program I choose. The three/four ones I’ve looked at mostly (and own books for) are:
The Juggernaut Method by Chad Wellesley Smith
Westside for Skinny Bastards by Joe Defranco
The Westside Template
Madcow 5x5 (can be found on Stronglifts.com)
I was just curious what y’all thought about each of these programs. Again, I’d really like to focus on my squat, standing overhead, bench, and then deadlift in that order.
I’m doing CT’s HP Mass program right now and my squat is off the chain. By far one of the best programs to improve your squat(in my opinion)that I’ve ever done, and I’ve done most of them(westside/gvt/531/sheiko/etc). I know it wasn’t on your list but in terms of what you want to focus on, it’s geared mostly in that order(squat, oh press, bench, deadlift).
It also includes performance and conditioning work that should translate well on the football field. I would really recommend looking into it, can’t say enough about it.
I am using TJM for squat, bench, and military right now. Didn’t start them all at the same time though, so I’m about halfway through squat, 3/4 through military, and 1/4 through bench.
I like it so far. The higher rep/volume weeks are something I’ve never used before. Too early to say whether or not it’s a keeper though.
[quote]JGrace55 wrote:
Hey y’all!
I am coming off a pulled hamstring and about two months of hypertrophy work. I wasn’t real sure where to post this, but because I’m interested in increasing my squat (primarily) and bench/standing overhead press (secondary), I thought this might be a good place to start.
First, I have noticed that a lot of pre-written programs include deadlifts. While I don’t mind deadlifting once a week, it really isn’t a big issue for me. I guess I’ll start with some info to help y’all out:
Ht: 6’3"
Bodywt: 230
Bench: 350+
Squat: 405+
Deadlift: 575
I will test my Standing Overhead Press this afternoon and then record it here when I get home.
I am a football player, but I really need to get my squat up. I haven’t been able to squat in about a month (yesterday I got 405), so I’m looking for a program that will give me some good gains without killing me quite yet. I think my ceiling is squatting 3x/week.
I plan to switch to Smolov after a couple months on whatever program I choose. The three/four ones I’ve looked at mostly (and own books for) are:
The Juggernaut Method by Chad Wellesley Smith
Westside for Skinny Bastards by Joe Defranco
The Westside Template
Madcow 5x5 (can be found on Stronglifts.com)
I was just curious what y’all thought about each of these programs. Again, I’d really like to focus on my squat, standing overhead, bench, and then deadlift in that order.[/quote]
Well they all work, so you could do any of them. If I was you I would do either the juggernaut method or WS4SB since they are geared towards athletes, that way you can keep your speed/conditioning stuff in there.
[quote]JGrace55 wrote:
Hey y’all!
I am coming off a pulled hamstring and about two months of hypertrophy work. I wasn’t real sure where to post this, but because I’m interested in increasing my squat (primarily) and bench/standing overhead press (secondary), I thought this might be a good place to start.
First, I have noticed that a lot of pre-written programs include deadlifts. While I don’t mind deadlifting once a week, it really isn’t a big issue for me. I guess I’ll start with some info to help y’all out:
Ht: 6’3"
Bodywt: 230
Bench: 350+
Squat: 405+
Deadlift: 575
I will test my Standing Overhead Press this afternoon and then record it here when I get home.
I am a football player, but I really need to get my squat up. I haven’t been able to squat in about a month (yesterday I got 405), so I’m looking for a program that will give me some good gains without killing me quite yet. I think my ceiling is squatting 3x/week.
I plan to switch to Smolov after a couple months on whatever program I choose. The three/four ones I’ve looked at mostly (and own books for) are:
The Juggernaut Method by Chad Wellesley Smith
Westside for Skinny Bastards by Joe Defranco
The Westside Template
Madcow 5x5 (can be found on Stronglifts.com)
I was just curious what y’all thought about each of these programs. Again, I’d really like to focus on my squat, standing overhead, bench, and then deadlift in that order.[/quote]
Well they all work, so you could do any of them. If I was you I would do either the juggernaut method or WS4SB since they are geared towards athletes, that way you can keep your speed/conditioning stuff in there.
I like WS4SB because of the speed work in it.
CS