T Nation

Advice on Program for Mass and Strength


#1

Hey everyone, after a layoff due to injury I am starting training again for some strength and mass.
My previous PRs include a 396lb squat, 286lb bench press, and 462lb deadlift.

What are your thoughts of this weekly routine?

Day 1:

A)Snatch grip deadlift: 3-4 heavy working sets of 3-6 reps
B)pullups: 4 sets of 8-14 reps
C1)Barbell curls 4x10
C2)rear delt flys 4x15
C)3face pulls 4x12

Day 2:

A)Bench press: 3 work sets of 4-10 reps and then one set of paused reps
B1)Dumbell bench press without full lockout to focus on chest 4x10
B2)Dumbell front raises 4x10
B3)Dumbell side raises 4x10
B3)Dumbell tricep exenision 4x10

Day 3:

A)Squat: 3 heavy working sets of 4-10 reps. Then one set of elevator reps.

B1)Single leg romanian deadlift 4x8-12
B2)Step up 4x8-12
C1)Hanging leg raises 3x15
C2)Rope crunches 3x15

Day 4:

A1) Supinated bent over rows: 4x6-10

B1) Inverted rows: 4x10-15
B2) Rear delt flys: 4x10-20
B3) Shrugs: 4x10-15
B4) Hammer curls: 4x8-12

Day 5:

A1) Incline bench press: 4x6 plus one set of elevator reps

B1) Decline dumbell bench press without lockout to focus on chest 4x8-12
B2) Shoulder circuit


B3) Tricep pushdowns 4x8-12

I am considering adding a couple sets of hang cleans to day 4. Any thoughts? All advice is regarding the training program is appreciated.


#2

If it works, it looks great.


#3

I don’t even bother making my own programs. Finishing up week 2 of The Power Look and loving it.
Just pick one from this site or elsewhere(I am a big fan of Jim Stoppani programs) stick to it, be consistent and eat enough protein and carbs and bam, muscles!


#4

[quote]StevenF wrote:
I don’t even bother making my own programs. Finishing up week 2 of The Power Look and loving it.
Just pick one from this site or elsewhere(I am a big fan of Jim Stoppani programs) stick to it, be consistent and eat enough protein and carbs and bam, muscles! [/quote]

really? I love designing programs


#5

I find that the routine matters so little. I like having an idea of what I’m going to do, but that’s about it.

That said, I can’t grow my bench to save my life, so I did end up using Matt Kroc’s program for that.


#6

Use programs to get up to speed on what everyone else already learned. Understand the principles that each program stresses.

Then, once you “know stuff” you can design your own routines more effectively.

Try the Bob Peoples hole in the ground method to learn about progressive ROM.
5x5 to learn how to pace yourself in the gym.
5/3/1 to try out wave loading.

The more you know what works for you and what doesnt the better prepared you are to lift.

At some point, you just know what to do. No write up, you just do the work you need to do.


#7

[quote]FlatsFarmer wrote:
Use programs to get up to speed on what everyone else already learned. Understand the principles that each program stresses.

Then, once you “know stuff” you can design your own routines more effectively.

Try the Bob Peoples hole in the ground method to learn about progressive ROM.
5x5 to learn how to pace yourself in the gym.
5/3/1 to try out wave loading.

The more you know what works for you and what doesnt the better prepared you are to lift.

At some point, you just know what to do. No write up, you just do the work you need to do. [/quote]

This is a perfect explanation of a discussion I was having on another thread.

Having said that, OP, the routine looks fine, bit heavy on the isolation for my liking but whatever flips your skirt. Build some progression in and give it a whirl.


#8

Do you think adding hang cleans to the beginning of workout 5 would be beneficial?


#9

Do you think adding power cleans to day 5 would be beneficial?


#10

[quote]Maxmax wrote:
Do you think adding power cleans to day 5 would be beneficial?[/quote]

What do you feel the benefit would be?


#11

Sorry! I kinda forgot about your original question.

Cleans could be cool on day 4 as more back work.

Or you could do some easy upper back at the beginning of day 5, to pull your shoulders back, and “support” yourself better on the incline benches.

But you may find that after the snatch grip dead on day 1, squats on day 3 and rows on day 4, that there is no way you could do power cleans.

You just have to kinda jump in there, try it out, and see how it works. Is your injury “fixed”? Can you get into position do all these lifts? It looks like you’re trying to hit every muscle group, can you really “feel” all these moves? Basically, if you can’t get low enough to snatch grip deadlift, you can snatch grip dead out of the rack until you develop the ROM. If rear delt flies don’t pump up your rear delts, jump on the pec-dec backwards and see if that’s better. Don’t chain yourself to these lifts, stick to the “intent” of the lift.

The frequency is high, and like Dagil mentioned, lots of iso moves. But that is probably a good way to come back into the gym after an injury. Make sure everything works. You can always rotate more heavy work like cleans, close grip benches, front squats, seated dumbbell presses into your “B” group as you get back into the swing.

You pulled 460! you’re on the right track, and you obviously have some idea whats going on.