Not sure which days to do which exercises. So I was thinking:
monday - bench
wednesday - deadlift
friday - squat
rest all other days.
Anyone have anything that might work better for a beginner?
I'm taking everyones advice and dropping the deadlift and squat poundage until I develop good form. But for bench I go as heavy as possible. I got 300 for almost 2 reps this morning so i'm happy with it. I do this doubles and triples program my dad taught me when I was in high school and it almost always adds 5lbs a week to the bench. I'd start with a couple sets of 135 for about 10 reps to get loose. Then the doubles and triples:
If I met my goal for the last double, I would add 5lbs for next weeks workout.
After the above, I do 3 sets of pauses as heavy as possible, the last rep would always be forced with a spotter if I could find someone, if not I just used the spotter pegs on the bench.
so 250x3 pauses for 3 sets.
Then 3 sets of closegrips for 5 reps.
so 225 x 5 for 3 reps.
And thats it for bench. I used to do this on monday and thursday, but it seems to work only once a week. So how does this prgram sound? Bench monday, deadlift wednesday. squat friday?