T Nation

A 6-week, Squat, Bench, or Deadlift Program


#1

Hey CT, I found this program online
https://www.t-nation.com/workouts/6-week-squat-bench-or-deadlift-program
and was thinking of running it for my bench because I want to add structure to my bench weight progression instead of just yoloing it every time I bench. My question is, I’ve always trained my compounds in a reverse pyramid style, can I reverse the order of the sets for this program? That is do set 3 (or 4 if there is a 4th) first then set 2 and 1 (or 3, 2, and 1 if there is a 4th). I feel like this would work a lot better for me.


#2

1st it’s not a program that I designed so I do not feel comfortable allowing any changes, Tim has his logic for putting the sets in that order and he is a great coach.

2nd I personally prefer to gradually ramp up the weight like Tim recommends because each sets activates the nervous system, allowing you to actually perform better on the heavier sets. If you do the heavier work first you wont have as much neural energy for the later sets… and you will have to gradually warm-up to the heavy sets anyway.