My coach recently gave me a summer weight program. I looked at it, and from my own instincts ( not that these instincts are highly regarded) I have a few uneasy thoughts about the program.
Total Hip Machine
Lat Bar Push Down
Lat Pull Down
Clean High Pulls 3x4 @ 65%
Hang Cleans 5x5
Push Press 5x5
Squats 2x10 @ 65-70%
Snatch Pulls 3x4 @ 65%
Bench 3x8 @ 60-65%
Lat Bar Push Down
Week 1 - Find a max for your 3 core lifts. It is the max you can lift one time. However, this is more easily done in sets of 3. If you can lift a weight 3 times, unassisted, add 15 lbs. to that for your max. Ex. I bench press 100 lbs 3 times. I move to 110 lbs. but can not get that 3 times. My max would be 100 + 15 = 115 lbs. It is important that this is done to figure out the amount of weight you will be lifting.
Weeks 2, 3, 4 - (Weeks starting June 12, 19, 26) Core lift Breakdown- 8 Reps Warm up @ 50% of max, 10 Reps @ 60 %, 8 Reps @ 65%, 6 Reps @ 70%, 4 Reps @ 75 %, 2 Reps @ 80%
Weeks 5, 6, 7 - (Weeks starting July 3, 10, 17) - 8 Reps Warm up @ 50% of max, 8 Reps @ 65 %, 8 Reps @ 70%, 6 Reps @ 75%, 4 Reps @ 80 %, 2 Reps @ 85%
Weeks 8, 9, 10 - (Weeks starting July 24, 31, and August 7) - 8 Reps Warm up @ 50% of max, 8 Reps @ 65 %, 6 Reps @ 75%, 6 Reps @ 80%, 4 Reps @ 85 %, 2 Reps @ 90%, 1 Rep @ 95%
Weeks 11, 12 - (Weeks starting August 14, 21) - 8 Reps Warm up @ 50% of max, 8 Reps @ 75 %, 6 Reps @ 80%, 6 Reps @ 85%, 4 Reps @ 90 %, 2 Reps @ 95%, 1 Rep @ 100%
So, he wants 5 days a week, minimum of 3 (and if only 3, get the heavy days in). The ‘heavy days’ are the first three days, as these include the 4 core lifts: bp, squat, clean, snatch. The days are obviously broken into different body parts, ‘in order to stray away from over usage of particular muscles’.
With that said, and I know this is a long post I apologize for, MY concerns/queries are the following:
Is 5 days a week to many?; I was more under the unfluence that maybe 3 days, and each day being a whole body workout
Would a deadlift incorporated into the program be a benefit?
I plan on starting my running again earyl-mid July. 5 days of lifting would now really seem too many, in trying to determine my speed workout days etc…
(By the way-I/we are in college, goin to be juniors. I have been lifting weights since freshman year of high school, I have exdperience in lifting)
I know coach has something in mind, obviously for us to get stroner coming into the fall semester, but I thought I could present this to the great minds of this forum for any possible feedback and opinions to put together a better fitting strength gaining program for the summer
Long post I know, I apologize. All feedback is greatly appreciated! Thanks