Thinking about new program, dynamic effort etc?

[Iain]

At the moment I am just doing a basic split

Legs/shoulders (based around squat and sh press)
Back/bi's (based around deadlift)
Chest/tri's (based around bench)

Been doing it for three weeks now and will do a fourth. Have been increasing volume and will continue to do so, fifth week I will train lightly twice, giving the muscles the chance to compensate and recover.

I then want to do a new programme with two core aims:

1. Increase squat dramatically
2. Increase bench substantially

I was thinking about doing something like:

Mon
- Dynamic bench
- Work up to max squat (sets of three, then two, then one to max)

Wed
- Deadlifts (low volume)
- Yates rows - 3 sets 4-6 reps
- Shoulder press - 3 sets 4-6 reps
- Chins - 3 sets 4-6 reps

Fri
- Work up to max bench (as squat)
- Dynamic squat

Does this make any sense? The purpose of asking this far in advance is to give myself some time to sort out a new programme I am really happy with to do for 6 weeks or so.

It seems to me that my squat and my bench lag and those muscles are undertrained, so for six weeks or so I could get away with training them twice a week but under different principles each time.

Thoughts? Flames?

[DaRkAnGel]

Originally Posted by Iain

At the moment I am just doing a basic split

Legs/shoulders (based around squat and sh press)
Back/bi's (based around deadlift)
Chest/tri's (based around bench)

Been doing it for three weeks now and will do a fourth. Have been increasing volume and will continue to do so, fifth week I will train lightly twice, giving the muscles the chance to compensate and recover.

I then want to do a new programme with two core aims:

1. Increase squat dramatically
2. Increase bench substantially

I was thinking about doing something like:

Mon
- Dynamic bench
- Work up to max squat (sets of three, then two, then one to max)

Wed
- Deadlifts (low volume)
- Yates rows - 3 sets 4-6 reps
- Shoulder press - 3 sets 4-6 reps
- Chins - 3 sets 4-6 reps

Fri
- Work up to max bench (as squat)
- Dynamic squat

Does this make any sense? The purpose of asking this far in advance is to give myself some time to sort out a new programme I am really happy with to do for 6 weeks or so.

It seems to me that my squat and my bench lag and those muscles are undertrained, so for six weeks or so I could get away with training them twice a week but under different principles each time.

Thoughts? Flames?

It looks like a messy mix between a bb split and westside principles?

I suggest you break down your routine into a 4 day routine 3 days seperately designed for the big 3 lifts, or 4 days in which 2 will be dynamic effort, and 2 max effort.