Following Christians Natural lifters program to great results. I’ve mixed in some exercises I prefer over the RXed ones, in conjunction with weighted carries and moderate conditioning work.
I am looking for feedback on my adaptations to the program and if I’ve had some grand oversight. Using what I could gather from the natural program article and other articles on this site I’ve put together what i think makes sense as an effective training program. The relative low volume of program allows me exploit the frequency and train everyday with no reduction in performance, and trigger protein synthesis as often as possible.
My stats at the beginning of the program ( Feb 1st 2018) we`re 6’ tall 192 lbs with 10 years lifting experience. Today is March 3rd and I am currently 199lbs, my most notable gains have been an increase in front squat (+30 lbs) and the trap bar Deadlift (+40lbs)
My interpretation looks something like this:
Sandbag carry sled pull 4x20m
ROM DL heavy double x6,6,(6,3,2)
Neutral grip pull up heavy double x 6,6,(6,3,2)
Bent over lateral raise drop set x6,6,6 -25%x8 -25%x10
BB Curl mTor x 6,6,(6 5second negative)
Yoke carry 4x20m
Front squat heavy double x 6,6,(6,3,2)
DB bench heavy double x 6,6(6,3,2)
DB lateral raise drop set x6,6,6 -25%x8 -25%x10
Triceps dips mTor x 6,6,(6 5second negative)
Trap bar farmer carry 4x20m
Hip thruster heavy double x6,6,(6,3,2)
Pull up heavy double x 6,6,(6,3,2)
DB pullover mTor x 6,6,(6 5second negative)
Zottoman curls drop set x x6,6,6 -25%x8 -25%x10
Zercher carry 4 x 20m
Goblet squat heavy double x6,6,(6,3,2)
DB fly mTor x 6,6,(6 5second negative)
Millitary press heavy double x 6,6,(6,3,2
Bench press drop set x x6,6,6 -25%x8 -25%x10
Suitcase carry 4x20m
Trap bar Deadlift heavy double x6,6,(6,3,2)
Chin up heavy double x 6,6,(6,3,2)
Incline DB hammer curls drop set x x6,6,6 -25%x8 -25%x10
Bentover row mTor x 6,6,(6 5second negative)
Waiters walk 4x20m
Back squat heavy double x6,6,(6,3,2)
Incline bench heavy double x 6,6,(6,3,2)
DB front raise drop set x x6,6,6 -25%x8 -25%x10
Triceps dips mTor x 6,6,(6 5second negative)
Any feedback is greatly appreciated,
TwoTones