This is how I've been training since i started deadlifting and squatting. after trying out combinations of push pull, upper lower formats This particular format is what I've found to be good for me. IF there isn't any major drawback with this I'd like to follow the same.

day 1- upper1—-

deadlifts- 3x5
Barbell/db rows- 3x5
weighted pullups- 5x5

day 2- upper2 —-

Overhead press- 3x5
db flat bench press- 3x5
weighted straight bar dips/
CG bench press- 3x5
Core work- 2 x of any two- (palloff press/ weighted planks/ renegade rows/ leg raises/ woodchops/ db windmills/ barbell core rotations/ barbell rollouts )

day 3- lower1—-

back squats- 3x5
front/overhead squats- 3x3
pistol squats/
barbell lunges- 3x5

day 4- lower2—-

Snatch practice
RDL- 3x5
GHR on a bench- 3x5
sometimes calves on this day

a week goes like

m- upper1
t- upper2
w- off
th- lower1
f- lower2
sa- off
su- off

In the above, upper1 and lower1 are most taxing days, upper2 and lower2 are not as much taxing. The reason i say i found this good is because i get sore a lot. and i mean a lot. I would not want to squat if i am sore from deadlifts and vice versa. in this format, deadlifts and squats are evenly spaced out so i'm not sore for either of these big lifts. I'm fresh actually and i can say this is the reason i've progressed in deadlift and squats both. IF there isn't any major drawback with the above template, i'd like to follow the same. If its fine to work with then please suggest to make this better. If its crap then please help me in planning a new one.

The way i have been progressing is something like this-

deadlift progression

week 1- 1x115kgx5
1x115kgx5
1x115kgx5

week 2- 1x115kgx5
1x115kgx5
1x120kg x5 (progression of 5kg)

week 3- 1x115kgx5
1x120kgx5 (progression of 5kg)
1x120kgx5 (progressionof 5kg)

week 4- 1x120kgx5 (progressionof 5kg)
1x120kgx5 (progressionof 5kg)
1x120kgx5 (progressionof 5kg)

What i essentially do is I increase the weight in the last set and aim for 5 reps. If i hit 5 reps, next week I up the weight on the second set and aim for 5 reps on the second set. now In the third set, If
the weight seems heavy or i'm out of energy I aim for only 3 reps. Then next week i'd aim for a progression of 1or 2 reps on the third set. further breaking down progression something like this-

week 1- 1x115kgx5
1x115kgx5
1x115kgx5

week 2- 1x115kgx5
1x115kgx5
1x120kg x3 (progressionof 5kg)

week 3- 1x115kgx5
1x115kgx5
1x120kg x4 (progression of 1rep)

week 4- 1x115kgx5
1x115kgx5
1x120kgx5 (progression of 1rep)

week 5- 1x115kgx5
1x120kgx5 (progression of 5kg)
1x120kgx3

week 6- 1x115kgx5
1x120kgx5
1x120kgx4 (progression of 1rep)

week 7- 1x115kgx5
1x120kgx5
1x120kgx5 (progression of 1rep)

week 8- 1x120kgx5 (progression of 5kg)
1x120kgx5
1x120kgx5

What i aim for is to lift a heavier weight for 5 reps in all 3 sets. When i get to this point, i may stick with the same number of weight and reps for a couple of weeks or more before starting the cycle again. I've done the same for both squats and deadlifts and i have progressed in both the lifts. I don't follow the routine as if it is set in stone. I might play around, skip something or do an extra 2 sets. but the basic template remains the same. I am also very keen on learning the olympic lifts so i practice power cleans, snatches as a part of my warmup sometimes. Please note I have never had any kind of training under anyone. I have never gone through any book. The way i have been training is solely based on my little experience and occasional lurking into this site. my diet too is not what it should be like. Being a lacto ovo vegetarian and low on budget for the luxurious protein supplements, all my protein comes from 10 whole eggs and 1.5 litres of whole milk.

My stats are-

BW- around 63kg
Height- 5'4
Deadlift- 130kgx5
Squat- 117kgx5
Front squat-100kgx1
Overhead squat- 65kgx3
pullups- bw+17.5kgx5
Ohp- 57kgx4
full clean- 80kg
split jerk- 75kg
full snatch- 50kg

If you'd like to see my form on major lifts, the videos are here-

http://www.youtube.com/user/Artster8489/videos

(I tried embedding the videos but i get an error saying i have low karma and guests and low karma users are not allowed to post links?)

I hope this is all you would need to know. My english skills aren't very good but i hope you get the idea of how i have been training so far.

Disregard post, acquire currency.

That's an awesome first post to have….all the details anybody here is gonna need is right there! Great! :-)

Okay, so your template isn't suited with preference for Deadlifts OR Squats at this point…we can make changes though.

I suggest we keep Squats on the back burner for now. We also don't need the olympic lifts.

From your last thread, I have understood that your primary goal is strength and to add to that you want an increase roughly across the board. But, that doesn't happen in the real world and one of two things will happen if we attack all the lifts aggressively: you will get stronger first then lose strength OR you'll just get weaker.

So, to keep things simple we like to prioritize a couple of lifts and train then super aggressively. My personal preference is to keep the overall exercise selection really minimal and work on volume.

Your current routine isn't really an upper-lower it's more of a full body, upper, lower, lower type layout. But, here's what I recommend as far as exercise selection goes:

Day 1: Deadlift Empahsis

1. Deadlifts - SDT starting with a BV of 100 kgs x 5 reps x 3 sets - you will need to read up on SDT here.
2. Pistol Squats - 2-3 sets of 3-10 reps
3. Static Holds for Grip Training - 3-4 sets. You can ask Joe more about this because among being awesome at strength training; he is my go-to guy for all things grip related
4. Core Training - 1 exercise for 2-3 sets

Day 2: Bench Press & Rows Emphasis

1. Dumbbell Rows - 4 sets of 5-10 reps
2. Bench Press - anything you feel like - there is no "plan" here
3. Pull-ups with Bodyweight only for 2-3 sets to failure
4. Facepulls 3 sets of 15-20 reps

Day 3: Squat Emphasis

1. Overhead Squats - 2 sets of 3-4 reps with a light-ish weight so don't go overboard with the weight here
2. Front Squats - SDT Training with a BV of 3 sets x 5 reps - I suggest using about 70-75 kgs for this.
3. Romanian Deadlifts - 3 sets of 6-10 reps

Day 4: Overhead Press & Pull-up Emphasis

1. Overhead Press - you can use the progression system you've laid out above that you currently use for Deadlifts
2. Weighted Pull-ups 3-5 sets and there is no need to aggressively progress on this
3. Low Incline Dumbbell Bench Press 2-3 sets of 6-10 reps

This is about it for now. If you have questions, ask away and I'm sure others will also have their own recommendations based on their experiences.

Nate, that is a terrible link to give someone… I hope it was in jest because that is the kind of shit that GUS is absolutely against

Nate, that is a terrible link to give someone… I hope it was in jest because that is the kind of shit that GUS is absolutely against

I didn't like the link either, but it's not the end of the world lol.

Nate, I know you're antsy to catch up to where you left off, and beyond, but unless you compete knowing whether you're stronger or weaker than you "should" or are expected to be doesn't amount to shit. Knowing that you're weaker or that people of the same age and build are stronger does absolutely nothing to make you stronger. The majority of us do this because it is fun. Train and enjoy the ride, numbers are just a sign post for you to measure progress. :)

Nate, that is a terrible link to give someone… I hope it was in jest because that is the kind of shit that GUS is absolutely against

Well I didn't post it with the intention of being jest, but after seeing what you and Joe said. I can see why it wasn't a good move to post it and I agree with the reasoning and my perspective has changed on it. A friend showed me the site one time and I entered my own stats because I was curious. I didn't take the information as "the standards to live by" but I was interested enough to check it out and the results were what I had thought they would be before I entered numbers. But I didn't dwell on it. I knew I wanted to get stronger but to my own standards, not theirs.

^^That being said, I think Anuj over-reacted a tiny bit. You should never be afraid of posting something. Someone may or may not agree with it but at least there will be a semi-intelligent discussion about it lol.

BTW I wasn't picking on you just because of the link, you've mentioned a few things that triggered my response. In any event, it seems you're on the right track!

BTW I wasn't picking on you just because of the link, you've mentioned a few things that triggered my response.

I think you are referring to my post mentioning about him saying he thought he was weak for his age. I just didn't think he should be belittling his lifts but we all have different standards of what exactly strength is and where we are at in any time.

So with that said, what this should progress to and what this should've been about before I posted that link is helping our new friend get stronger and reach his own goals. I'm down with that.

Yes :-) Just get stronger on your own standards :-) And you will…I know you will! :-)

I think Anuj over-reacted a tiny bit. You should never be afraid of posting something. Someone may or may not agree with it but at least there will be a semi-intelligent discussion about it lol.

Yes, I did but that is only because I got worried our silent audience might think that we believe in this nonsense :-) Sorry!

About the standards again… There are people of different types so I never understand these standards. There are guys who train like shit, don't eat well, don't do anything but can Squat and Deadlift in the 500-600 range…then there are guys who do everything right but it takes them AGES to get to that level… it's no fun comparing numbers or chasing someone or something. Just be focused and do this for yourself :-)

I'm down with that.

Agreed.