Help on training routine,please

[2horns]

Been off training for over 2 months for health reasons, which are over now. I want to focus on squats and deads to bring overall strength and mass up of course. I am looking for a little help finding a good split to primarily focus on squats,deads,press at least for a few months and then throw in assistance exercises once strength and recovery are back. Any suggestions?

 

[DADAWG]

squat monday warm ups plus 3-4 sets of 5-6 reps , tuesday is back day heavy rows plus 1 or 2 machines for 3 sets each 4-8 reps and add 3 sets of heavy barbell curls 6-8 reps , thursday flat bench 3-5 sets of 5-6 reps and 3 sets x 8 reps incline dumbell add 3 sets of tricep work skullcrushers , closegrip bench , reverse grip bench , etc. and maybe 3 sets of lateral raises for delts . friday is deadlifts 3-5 sets of 5-6 reps of deads and or the same with heavy rack pulls maybe throw in some good mornings for 3 sets of 6-8 reps

 

[pullinbig]

Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5
(you can drop one of these pressing exercises if need be)
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6
Decline medium grip bench 2 x 6
Weighted dips 2 x 10
side laterals 1x15

Thursday:
Dead lifts 2 x 5 (or a variation of)
Bent over rows 2 x 4 (or seated rows)
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 6

 

[2horns]

Thanks for the suggestions guys. What exactly are box squats and rack pulls, as i have heard many of people talk about them but have never seen anyone perform those exercises to my knowledge?

 

[pullinbig]

http://ironaddicts.com/Video/675rackpull.avi

http://ironaddicts.com/Video/bart315bxsqt.avi

hope these clips help. good luck.

 

[2horns]

Hey pullin, could i sub hacks for boxe's?

 

[pullinbig]

sure. adding hacks into the mix gives you 4 pressing movements to alternate in for a change.

 

[Lifter82]

Do hack squats mostly work your glutes ?

 

[joliver]

I wont type it all out, but the information is out there--Westside conjugate method. Progressive overload is a express passport to injury. Brandon Lilly's cube method is really good version of westside for people who want the most simple version of it.