This comes from former W-S-M Jamie Reeves. He said if he was still a power-lifter his routine would be this;
MONDAY
SQUAT
PAUSE SQUAT
STEP UPS
WEDNESDAY
BENCH PRESS
CLOSE GRIP BENCH (REPLACE WITH CLOSE GRIP BOARD PRESS AT STICKING POINT 8 WEEKS OUT)
FRIDAY
DEADLIFT
SPEED BOX SQUATS
GOOD MORNINGS ALTERNATED WEEKLY WITH HIGH PULLS+BENT OVER ROWS
SUNDAY
SPEED BENCH
SHOULDERS
5’S, 3’S AND 2’S ON THE COMPETITION LIFTS, ADDING WEIGHT EACH WEEK AND ADDING MORE SUPPORTIVE GEAR CLOSER TO A MEET. JAMIE.
What do you guys think of this style?
Sounds good on paper, but consider a few things please.
Just doing the squat, bench, and dead as your major lifts are fine, but you will reach a sticking point. When you do this, you need to find movements to replace the core lifts. Otherwise, you’ll get stuck at your weight.
Furthermore, these lifts do not distribute the workload evenlly.
For example, doing a lot of flat bench work can be hell on your shoulder and pec insertions, so you should replace flat bench work with decline work and pin presses for example. That way, you can freshen up your bench work and save your body and CNS from being overtaxed. I switch my main bench exercise every 2 week.
The metal militia style of bench training works weel for me. But I dont use as high of volume as they do.
Any other ?'s, just ask
I think he means not going to the max on the competition lift’s every week, but overloading before a meet, so the CNS would not be burnt out. How about something like this but switching assistance exercises to work on weakpoints instead? Ed Coan and all the old guys did well using competition lifts each week so it can’t be that bad! Technique would certainly be nailed.
I cant argue the results of Ed Coan, Im not a 1/4 of the ironman he was, and maybe thats why I couldnt follow his type of training. Everybody has certain attributes which help or hinder them. I couldnt do the main lifts week in and week out because regardless of intensity, I would get burned out.
Think about this parallel, most javelin and shotput throwers practice throwing just about everything but the actual javelin or shot. Not many boxers spar everyday either. They work on thier weaknesses and check in on competition technique them when they need to.
BUT, as I said, we are all different. So, If you can follow this type of schedule, then it is a good schedule. Simple as that.
If you are a neophyte, and have some one watching your form, then you should prosper from a program like you outlined.