T Nation

Defranco Training


#1

hey guys. Names Mike. Just wanted to introduce myself and let me metion that this site has some amazing information. My question is about my training and if it is correct or if you know how you could make it better please feel free to comment.

Max effort upper body: 3 board press working up to 5rm for 2 weeks. Then to 3rm for 2 weeks. Then I swich ME excercise. Should it be changed with more variety?
Tricep death: 3 sets of 20 total reps
seated db power cleans: 3 sets 10 reps
bent over laterals: 3 sets 10-12 reps
lat pulldown: 3 sets 10 reps
superset with
traps: db shurgs 3 sets 10-12 reps

max effort lowerbody

deadlifts: work up to 3 rm and same cycle applys as max effort upper body.
box step ups: 3 sets 8-10 reps
leg curls: 3 sets 10-12 reps
ab circit

rep upper body

db floor press: 3 sets of 12-15 reps(should it be less and can it be less? Also I do 15 when I do 5rm and 12 when I do 3 rpm.)
db shoulder press: 3 sets 12 reps
bent over latarels: 3 sets 10 reps
db triceps extensions: 3 sets about 12 reps
barbell shurgs: 3sets of 8-10 reps
superset with
cable rows: 3 sets 10 reps

Dynamic lowerbody

8 sets of jumping on box
barbell lunges: 3 sets 10-12 reps
goodmornings: 3 sets 10 reps
weighed abs: 15-20 reps

So that is my training. Please if you can make it even a little better please help. I am skeptable about 15 reps on floor press but on the defranco site it says about that many reps or is that just for people that just started to work out? If so should I do less reps on supplemental and rep upper body? Is the cycling ok?