3 day routine

Discussion in 'Strength & Conditioning Discussion' started by koef, Jun 11, 2008.

  1. koef

    koef White Belt

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    Recently i started doing box squats and i immediately noticed i used my posterior chain more. I just finished some sort of H/L/M bill starr last week and had good gains. Now i want to add box squats into my routine. My stats are:
    178cm, 176lbs, age 19, training age 9 months serious training
    sq 320
    bp 220
    dl 397
    sohp 3x154
    pp 198

    mo
    dead top 1-2-3
    pushpress top 1-2-3
    chins 3x5
    fronts 3x3

    we
    box 4x3
    bench 3x5
    rows top 1-2-3

    fr
    sq top 5
    ohp 3x3
    rows 3x5


    mo
    box 4x3
    bench 3x5
    rows top 1-2-3

    we
    dead
    pushpress 1-2-3
    chins 3x5
    lunges / fronts

    fr
    box 4x3
    ohp 3x3
    rows 3x5

    4x3 etc. are straight sets, top 1-2-3 is ramping
    rows are strict pendlays

    My goal: bigger squat, deadlift, presses

    Please critique.
     

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