T Nation

Guidance on My Training Program Please?


#1

Hi,

I’m new here and hoping to get some feedback on the routine i’m currently following, my own design. To put in to context: I have run a few cycles of Wendler’s 5/3/1 before now as well as bodyweight only and five day splits. My main issue appears to be being able to follow a routine for a prolonged period of time without changing my mind or wanting to try something new. I have tried 5x5 before and loved it and I really enjoy the idea of focusing on one main lift pre workout, hence this routine which I would like to be able to follow until at least Christmas. My thinking in this routine is that to deliver real results, I should focus on three specific exercises for upper and lower body, with accessory work to emphasise one of the main lifts each workout. I have been following this for about 3 - 4 weeks now and I am feeling great and seeing progress. My aims are to to develop strength and build symmetry, with leaning out something I am working on in the kitchen. Size gains would be nice but are secondary to actually being strong and functional to me.

Could I ask people to have a look and give me their thoughts on whether this is a well put together program? Is there anything I am missing or anything you think could be replaced or is unnecessary? Is there enough in terms of exercises per workout? etc etc

Workout A - Upper / Bench focus
5x5 Bench Press
5x5 Overhead Press
75-100 dips
4x8-12 Incline fly
4x8-12 Incline DB press
SS 4x lower leg raise / landmine 180s

Workout B - Lower / Squat focus
5x5 Squat
5x5 Deadlift
50+ Chinups
5x5 Single leg press
4x8-12 Romanian Deadlifts
4x8-12 Calf raises
4x grip work

Workout C - Upper / Press focus
5x5 Bench Press
5x5 Overhead Press
75-100 dips
5x5 Arnold press
5x5 Side lateral raises
SS Hyperextensions / landmine 180s

Workout D - Lower / Deadlift focus
5x5 Squat
5x5 Deadlift
50+ Chinups
5x5 Straight bar row
4x8-12 Rack pulls
4x8-12 Calf raises
4x8-12 Reverse barbell curls

Thanks all in advance.

Tom


#2

I would suggest 1) moving this to another forum since it’s not specific to CT and, 2) reading CT’s latest program titled “best damn workout plan for natural lifters”.


#3

Thanks for the feedback, i’ll do both of those things.


#4

" I am feeling great and seeing progress."

-first of all this is all that matters sooo… keep doing what your doing. And yeah flip flopping is not good:

As a small tweak I would add a llittle bit of rear delt work like band pull aparts on one/both pressing days to stop your shoulders getting pissed off


#5

That’s just a discipline issue. Nut up and follow a program for longer if it’s working. So, if what you’re doing is working keep doing it.


#6

I know the feeling, but I have managed to stick with 5/3/1 for six cycles because of the ability to change up templates. I’ve done Tiumvirate, BBB, and BB so far, and that keeps it a little more interesting. It’s hard to internalize how long progress takes, and hitting PR’s often in 5/3/1 makes it easier to see progress. Do you chart or log your PR’s to measure progress? It’s what helps to keep me motivated and sticking to the program.