T Nation

Critique My Program

OK, here is my current training program. As of now, I am a fan of a full-body routine. Please give tips/suggestions if you have any.

Tuesday

A) Speed bench or incline speed bench 3x10

B) Squat ATG or box 5x5

C1) Lunges 3x8
C2) Goodmornings 3x8

D1) Pull-ups
D2) Dips
One of the D group will be weighted for 3x5 while the other will be max reps with BW.

Thursday

A) Cleans (Olympic) 3x5 (Light, work on speed and technique)

B1) Flat or incline bench (different than Tuesday) 5x5
B2) Bent-over rows 5x5

C1) Overhead squats 3x8
C2) Power shrugs 3x8

D) Pull-throughs or reverse hypers 3x10

Saturday

A) Snatch 3x5 (speed/technique)

B) Deadlifts or rack pulls 5x5

C1) Front squats 3x8
C2) Push press 3x8

D1) One-arm rows 3x8
D2) Isolation work, curls or side/front raises 3x8

Every week the rep set scheme will change and go easy on week four.

Currently: 6ft-3in, 230 lbs ~12%
Goal: 250 no more than 16%.

Last time I kept track of my diet it was:

~3200 kcal
350 P
90 F
260 C

It will go up to 4500-5000 kcal.

Thanks for your time.

looks pretty awesome…what are your goals? I see no real flaws, but maybe detail your periodization a little more. 350 g of protein how do you do it.

most do speed work for 10x3 not 3x10. just htought id point that out

[quote]bruinsdmb wrote:
looks pretty awesome…what are your goals? I see no real flaws, but maybe detail your periodization a little more. 350 g of protein how do you do it.[/quote]

I ultimately plan to get up to a solid 250.

As for periodization:
Wk 1, 5x5 on ME and 3x8 on everything else.
Wk 2, 3x8 on ME and 3X12.
Wk 3, Maybe 5-4-3-2-1 or 8x3, again depending on my fatigue level.
Wk 4: Cut back on reps and load about 50%.

I physically cannot stomach greasy foods and have a limited selection on foods to choose from (for health reasons). That being said, I have to eat very lean meats all the time and I supplement with protein.

Thanks for the reply.

[quote]redsox348984 wrote:
most do speed work for 10x3 not 3x10. just htought id point that out[/quote]

Thanks

Bump