T Nation

915 Rescheduled


#1

Hey CT,
Just re-worked the 915 system as you suggested below. How does it look?

915
Phase 1: Weeks 1 - 3

Sunday
Bench Press Heavy

  1. Periodisation Scheme

Bench Press Assistance
2. DB Low Incline Press
5 x 5

Hypertrophy Lifts *
3. Triceps Isolation
3 x 8 - 10

  1. Triceps Isolation
    3 x 8 - 10

Squat Explosive/ Technique
5. Periodisation Scheme

Hypertrophy Lifts *
6. Leg Extensions
3 x 8 - 10

Monday
Deadlift Heavy

  1. Periodisation Scheme

Deadlift Assistance
2. Deficit Deadlift
5 x 5

Hypertrophy Lifts *
3. Face Pulls
3 x 8 - 10

  1. Biceps Isolation
    3 x 8 - 10
  1. Biceps / Forearm Isolation
    3 x 8 - 10

Wednesday
Squat Heavy

  1. Periodisation Scheme

Squat Assistance
2. Paused Front Squat
5 x 5

Hypertrophy Lifts *
3. Bulgarian DB Lunges
3 x 8 - 10

Bench Press Explosive/ Technique
4. Periodisation Scheme

Hypertrophy Lifts *
5. Triceps Isolation
3 x 8 - 10

  1. Triceps Isolation
    3 x 8 - 10

Friday
Snatch Grip High Pull

  1. Periodisation Scheme

Explosive Pull Assistance
2. Hang Position Snatch High Pull
5 x 5

Hypertrophy Lifts *
3. DB Lateral Raises
3 x 8 - 10

  1. Biceps Isolation
    3 x 8 - 10
  1. Biceps / Forearm Isolation
    3 x 8 - 10

Hypertrophy Lifts- 1 x 10 (warm-up), 1 x 8 (moderate), 1 x 8-10 to failure

Phase 2: Weeks 4 - 6
• Continue periodization scheme for main lifts and explosive lifts
• New Assistance lift for each main lift
• Hypertrophy order stays the same except:
Hypertrophy Lifts- 1 x 10 (warm-up), 1 x 8 (moderate), 1 x 6-8 reps to failure then 2-3 assisted reps or drop set 2-3 assisted reps

Phase 3: Weeks 7 & 8
• Continue periodization scheme for main lifts and explosive lifts
• Add the two assistance lifts to each main lift
• Drop all hypertrophy lifts

Phase 4: Week 9
• The Peak Week

How does this look as a schedule?

Thanks for the help,
PK


#2

Bump