starting from square one(routine question)

[texaslifter80]

Background: 17 years old, 6'2 220lbs lifts are 405/200/430
First meet wont be until Sept, so i want to get a routine set in stone i can hit hard until i start training up to the meet. Im rly in need of some guidance. Here is what ive been thinking of starting, but please let me know your suggestions, i have a open mind to training

Sunday ME Lower
On this day id follow http://www.elitefts.com/documents/raw_squatting.htm
Squat is outlined in that article, 5RM, 5RM, 1RM, Deload(DE work), 3RM, 3RM, 1RM, Deload(DE work)
For the deadlift variation, id do good mornings/deadlift from plate/rack pulls/speed pulls; id do some form of heavier lift for 2 wks, then the 3 would be speed pulls.
Ham/low back assistance(if im not feeling to fried from squats/pulling)
Ab assistance

Wensday Full range Bench
Flat Bench 8 wk rotation 5RM, 5RM, 3RM, 3RM, Deload, 2RM, 2RM, 1RM
Lighter Shoulder movement- incline DB, DB military press, raises 3-4x6-10
lighter triceps- dips, pushdown, etc 5x6-12
Vertical Back- Lat pulldowns, pull ups 4x8-12
Upper Back- Shrug variation supersetted with ether Facepulls/Seated Power cleans 4x8-12

Thursday Lower DE
Box squats 3-10x2 (this rly depends on how i feel from ME day)
Low back/Ham assistance
Ab assistance

Saturday Reduced Range bench
Id choose from ether Floor Press, 1-2-3 board and work up to 1-3RM. On the deload weeks(as posted above) id do some DB press for more of lighter RE work.
Lighter Shoulder movement-See above
Heavier triceps movement- CGB, Higher boards, Rack lockouts 4-5x3-5
Horizontal rows- DB, BB, chest supported etc..
Upper Back- See above

Id probably add a bicep/forearm/grip day in between there some where depending on work. I work for a landscaping company, so between shoveling, wheelbarrowing, and using a hatchet, by grip and biceps can be rly dead after some longer hour weeks.

This is what ive come up with, if you'd like to know my thinking behind something, ask, or if you think im a complete dumbass and need to rework everything, say so. Im posting this because i want help, not because i wanted to be patted on the head.

[cmillett]

Heres a good guideline to follow for the RAW WSBB template.
% = raw present max
wk
1. 75%
2. 80%
3. 85%
4.Deload
5.80%
6.85%
7.90% (openers)
8.Deload
9. Meet or Max

I feel this will peak you better than going for rep MEs 3-4wks in a row..

Just incorporate this into your main days and continue as you stated with your DE days.

Just my opinion from personal experiance.

[texaslifter80]

when you say 75%, do you mean rep out 75% as many times as i can or singles at 75%

[Doc.Sust]

program lloks fine. no need for forearm/bi day.

[Doc.Sust]

when you say 75%, do you mean rep out 75% as many times as i can or singles at 75%

follow whatever rep scheme and sets you already have maped out. you arent going to single the 75% and you arent going to do as many reps with 75% as you can.

[Doc.Sust]

when i squat or dead, i use doubles for 8-3 work sets for the press i use triples for about 6-3 work sets

on auxillary press exercise and squat and dead(rack pulls, partial movments board presses i use 5- 3 reps for 3-4 sets

minor auxillarys working on isolated muscle groups(lat pulldowns, tri ext,rear delts,, rot cuff, etc etc) i use 8- 15 reps for 3 - 5 sets

[Doc.Sust]

when i squat or dead, i use doubles for 8-3 work sets for the press i use triples for about 6-3 work sets

on auxillary press exercise and squat and dead(rack pulls, partial movments board presses i use 5- 3 reps for 3-4 sets

minor auxillarys working on isolated muscle groups(lat pulldowns, tri ext,rear delts,, rot cuff, etc etc) i use 8- 15 reps for 3 - 5 sets

[texaslifter80]

when i squat or dead, i use doubles for 8-3 work sets for the press i use triples for about 6-3 work sets

on auxillary press exercise and squat and dead(rack pulls, partial movments board presses i use 5- 3 reps for 3-4 sets

minor auxillarys working on isolated muscle groups(lat pulldowns, tri ext,rear delts,, rot cuff, etc etc) i use 8- 15 reps for 3 - 5 sets

thanks for the info. And im gonna stick to the rep scheme i had layed out, cheers

[Doc.Sust]

let it know how it works. stick with your rep scheme. dont be afraid in the future to change it up