T Nation

Good Way to Build the Yoke?

Hi Christ, some guys was talking about you in my gym today, they were talking about ur kind of program and i thinked mine are similar. I want to get bigger and stronger every months ( just a way to think i know we dont always growth). I would like to improve my lats, shoulder and traps. Here is my program, can u tell me if its ok ? if i need to change or to add something ?

Day 1 :
A1: SGHP 5x5 Ramping
A2: Medecine ball throw explosif 3x

B1: military press 5x5 80% (light) , 1 sec pause at bottom
B2: abs 5 séries

C1: shrug 4x5
C2: 4x10 chest supported row

D: Bicep/tricep ramp 5 rm

Day 2:
A1: Squat 5x5 Ramping
A2: Body weight jump squat explosif 3x

B1: rack pull 5x5 80% ( light ), 1 sec pause at bottom
B2: abs 5 series

C: 4x8 pull up
D: bicep/tricep 4x8-10 reps

Day 3 :
A1: Bench press 5x5 Ramping
A2: Medecine ball throw squeeze peck 3x

B: Incline bench press 5x6, 1 sec pause at bottom
D: Push peck machine (dont know the name) 4x10
E: Bicep/tricep Pause/sets, 6 reps/10 secs, 3x3

Day 4:
A1: Deadlift 5x5 Ramping
A2: kettlebell swing explosif 3x

B1: Squat 5x5 80% ( light ) 1 sec pauses at bottom
B2: abs 5 series

C1: pull down 45 degree wide grip 10 reps 3x
C2: pull down 90 degree wide grip 10 reps 3x
C3; pull down supination tight grip 90 degree 10 reps 3x

Day 5:
A1: Military press 5x5 Ramping
A2: medecine ball throw explosif 3x

B1: SGHP 5x5 80% ( light )
B2: abs 5 séries

C1: lateral raise 6 reps 3x
C2: Front lateral raise 6 reps 3x
C3: DB push press 10 reps 3x

what do u think ? is that enought u think ? You can write down what you like to do when u wanna improve this part of body i will appreciate it !! and if u can give me your opinion about my prog i will be happy :slight_smile:

a big big thanks you CT !!

my objective is to be yoke

@Xavier: SGHP incorporated into the layer system and loaded carries. Olympic lifts are good too. Deadlifts too. The SGHP will build your yoke.

Yeah, loaded carries. Especially the farmer’s walk. Do a set of shrugs, then grab some heavy dumbbells and carry them around for awhile. Do this for 3 or 4 “super sets.”

thanks guys, i will add some carries, but i would like so recommendation by CT if he can give me some or suggest a better program set up ? thanks all