T Nation

Deadlift Day

#1

Hi Jim,was hoping to get your opinion and any sugestions on this- I like to train my lifts doing the mon-wens-friday split as I like to concentrate on one lift at a time. I wont put in my whole 3 days traing but as a e.g my dead lift day is Deadlift -5-3-1 , Rack pull 5x5 , One arm DB row 5x10 , Chins x50 , Snatch grip high pull 5x5 , BB or DB shrugs 5x10- Strengh and size being my goal, thanks for any susgestions have a happy new year

#2

Not exactly how I would program things but if this makes you happy, do it. But, and I’m sure you understand this if you’ve read anything I’ve written: your example is only a small, tiny snapshot of a HUGE picture. For example: this should only represent 1-3 cycles of 5/3/1. This is AT THE MOST. Unless you are doing a challenge.

Periodizing your training (planning) is a great way to make gains and be smart about making progress. Throwing a bunch of shit in a blender and hoping it tastes good - not smart. I’ve written examples, many times, on this forum examples of how to program 5 training cycles and they have BEEN TESTED! So all the work has been done for you.

All the work you are doing in the weight room - make it count for something. In a world where progress is king, I’m amazed at how few want to plan for progress. “Just doing work” will only take you so far. Be smart and good luck.

#3

Point taken,thanks Jim

#4

Ok after your advise I looked through all your prorames and im going to give building the monolith a good go,I train at home with a bench,racks and bar and dumbells but dont have a dip stand,would close grip benchs be a good option instead?

#5

[quote]bubba_jack818 wrote:
Ok after your advise I looked through all your prorames and im going to give building the monolith a good go,I train at home with a bench,racks and bar and dumbells but dont have a dip stand,would close grip benchs be a good option instead?[/quote]

Not a good option at all. You MUST choose push-ups. NO question about it.

#6

Ok thanks Jim

#7

With this programe there is the face pull/band pull aparts 100 reps total,is this a super set or do one or the other?