T Nation

Double Progression Model


#1

Hi CT,
Hope your trip went well. Based on my notes from last year, I kinda found this.

It was originally designed because I had trouble with 5 reps, So, you gave the outline. I just finished the Power Look program and, I actually started this so far this week I've done 3 days. The 5 reps are much easier now than they were before. Maybe cause the power look program had more in the 6-8 reps range, or maybe I'm just imagining it. I don't know.
Any feedback would be sincerely appreciated.

DAY 1
Squats- 5x5
Front squat- 4x5
1/2 front squat 3x5

DAY 2
Hammer bench 5x5 (this machine doesnt hurt my shoulders)
db press- 4x5
incline 3x5
Dips(assisted)- 3x10

DAY 3
Sweeping Rack deads 5x5
Bent over rows- 4x5
Lat Pulldown - 3x5 ---150
Pullup(assisted)- 3x10

DAY 4
Push Press 5x5
Military or Db Press- 4x5
Top half Military 3x5
Dips(assisted)- 3x10

also, if i wanted to add a day,could it be an "arms/beach day"?,
or a "pump/growth factor" day?
and or a technical day for cleans, sghp, overhead squat,etc?


#2

[quote]domcib wrote:
Hi CT,
Hope your trip went well. Based on my notes from last year, I kinda found this.

It was originally designed because I had trouble with 5 reps, So, you gave the outline. I just finished the Power Look program and, I actually started this so far this week I’ve done 3 days. The 5 reps are much easier now than they were before. Maybe cause the power look program had more in the 6-8 reps range, or maybe I’m just imagining it. I don’t know.
Any feedback would be sincerely appreciated.

DAY 1
Squats- 5x5
Front squat- 4x5
1/2 front squat 3x5

DAY 2
Hammer bench 5x5 (this machine doesnt hurt my shoulders)
db press- 4x5
incline 3x5
Dips(assisted)- 3x10

DAY 3
Sweeping Rack deads 5x5
Bent over rows- 4x5
Lat Pulldown - 3x5 —150
Pullup(assisted)- 3x10

DAY 4
Push Press 5x5
Military or Db Press- 4x5
Top half Military 3x5
Dips(assisted)- 3x10

also, if i wanted to add a day,could it be an “arms/beach day”?,
or a “pump/growth factor” day?
and or a technical day for cleans, sghp, overhead squat,etc?

[/quote]

Looks fine… I might do the lat pulldown before the rows to give the lower back a chance to loosen up after deads.

If you want to add an arm day I should be prior to the squat day since that’s where it will have the least negative carryover


#3

[quote]Christian Thibaudeau wrote:

[quote]domcib wrote:

[/quote]

Looks fine… I might do the lat pulldown before the rows to give the lower back a chance to loosen up after deads.

If you want to add an arm day I should be prior to the squat day since that’s where it will have the least negative carryover[/quote]
sounds good
thanks


#4

CT,
I’d like to increase frequency a bit on Legs to build leg strength and capacity. I was thinking of maybe changing Day 3 a bit.
Would like your thoughts and opinion-- Thanks

Deadlift 5x5-low hips( im also thinking using Dead Squat bar here)
Lat Pulldowns- 4x5
Bent over Rows 3x5
Assisted Pullups 3x10

By the way, I was doing 6 days for a bit there. I added Day 5-the GF arms day, and Day 6- GF chest day.
And some light Isolation Pump work on the other days.
I realize it was a lot, but,
I had this crazy amount of energy built up in me (stimulus addict type of thing)