I know this is nothing new, but what is everyone's thoughts on a program based on big lifts (deadlifts, squats, cleans, presses, etc...) vs. the typical body part split?
I like to do a big lift, like the squat, pyramid up to heavy weights, low reps, then pyramid down to a high rep set, like starting at 135, adding 25's or 45's until I hit a good 1 rep around 405 with good form (not max, but close). I will keep my reps at 5 or less while I pyramid up, then I'll strip off a few plates and do 225 for 10 explosive reps and 135 for 20+. After squats, I'll do some good mornings, one-leg squats or lunges, leg curls, etc... Finishing off with a calve, core, arms circuit. Entire workout is about 45 minutes.
Upper body will be a bench press or overhead press, same way, pyramid up with strict, heavy reps and down with lighter, explosive reps, followed by a lot of pullups and rowing.
I pyramid up on deadlifts, and pyramid down with some explosive deadlifts and RDL's, throw in some front squats, GHR's, etc...
For cleans, I work up to a 'heavy' 5 rep with good form, once form breaks, I stop. Then I do some overhead squats and a bunch of pullups and rows.
My week looks like this:
Monday: heavy squats, hamstring/hip assistance work, and core, calves, arms circuit.
Tuesday: heavy bench press, pullups, rows, and rear delt work.
Wednesday: heavy deadlifts, front squats, hamstring/hip assistance work, and core, calves, arms circuit
Thursday: heavy overhead press, pullups, rows, and rear delt work.
Friday: cleans, overhead squats
Saturday and/or Sunday: hill sprints, tire flips, sled work, keg tosses