T Nation

Help! Need a New Program!

Hail T Nation,

I have been lifting weights since I was seven starting out with a set of Sears sand weights and a coffee table. The goal then was to beat up my older brother and be a football star.
Well I am 34 now and never stopped lifting but never had what I felt was a great program. Made gains and even competed in ADFPA power lifing for many years and won many first places.
So I am now getting stale and starting to level out.
I want your help, to help me design a Kick ass program that will lean me out while keeping a respectful level of strength!
I thought I would write out my five work out and let you guys tear it apart an tell me where I am going wrong!

Monday :
a.Behind neck seated Military Press 4 sets 6 to 8 reps
b. (Every other week Clean and Press 3 sets of 5x5 80% of best 1 rep max)
c. One arm incline lateral raises 2 sets 8 to 10 reps
d. DB Lateral raises 3 sets 8 to 10 reps
e. Skull Crushers 3 sets 6 to 8 reps
f. DB kick Backs 2 sets of 10 reps
g.Over Head DB extension 3 sets 8 to 10 reps
h. Barbell curls 3 sets of 8 to 10 reps
i. (any other Bicept exercise) 3 sets 8 to 10 reps
AB work and 20 to 30 minutes of Cardio

Tuesday:
a.Squat 3 sets for 8 to 10 reps
b. Sissy Squat (holding 45pd plate) 3 sets for 10 to 12 reps
c. Toes pointed leg curs 2 sets of 8 to 10 reps
d. Leg Ext. 3 sets 8 to 10 reps
e. Donkey Calve raises 3 sets 8 to 12 reps
f. Standing Calve raises 3 sets 8 to 12 reps
g. Seated calve raises 3 sets 8 to 12 reps

Wednsday:
a. Cable Pulldowns 3 sets 8 reps
b. DB Pull Overs 3 sets 8 to 10 reps
c. Stiff Arm pulldowns 3 sets 8 to 10 reps
d. Behind the Neck Lat Pull Downs 3 sets 6 to 10 reps
e. One Arm DB Rows 3 sets 10 reps
f. Bent Over DB Lateral Raises 3 sets 8 to 10 reps
g. Barbell Shrugs 3 sets 8 to 10 reps
AB work and 20 to 30 minutes of Cardio

Thursday:
a. Bench Press 3 sets 6 to 8 reps
b. Decline Bench Press 3 sets 8 to 10 reps
c. Weighted Dips (Chest Forward) 3 sets 15 to 30 reps
d. DB Incline Press 3 sets 8 to 10 reps
e. Cable Incline Flys 3 sets 10 reps
f. Forearm Flexors 3 sets 10 to 12 reps
g. Reverse Curls 3 sets of 10 to 12 reps

Friday:
a. Stiff Legged Dead Lifts 3 sets 10 reps
b. Standing Leg curl 3 sets 10 reps
c. 45 Degree hyper Ext. (Weighted with fixed barbell) 3 sets of 10 reps
d. Seated Calve Raises 3 sets 12 to 18 reps
e. Standing Calve Raises 3 sets of 12 to 18 reps
f. Donkey Calve Raises 3 sets of 12 to 18 reps
AB work and 20 to 30 minutes of cardio

Well what do you all think?

I would really appreaciate any help you can provide. If there is only one place to get the hardcore truth it is at T- nation!!!

Strength and Honor!

Mammo,

I would try this program…

http://t-nation.com/readTopic.do?id=529331

I’m 32 and have great success with it.

[quote]NDWillie wrote:
Mammo,

I would try this program…

http://t-nation.com/readTopic.do?id=529331

I’m 32 and have great success with it. [/quote]

Thanks ND!,

I am reading it now!!!

Mammo

[quote]NDWillie wrote:
Mammo,

I would try this program…

http://t-nation.com/readTopic.do?id=529331

I’m 32 and have great success with it. [/quote]

Nd Willie,
Do you add more exercises? Like two different bicept exercises for example.

I tried the program strickly as out layed in the first two days.
It felt good and I felt energized but I feel like I am not doing enough.

Have you found adding more exercises to be beneficial?

Mammo

read and re-read CW articles about proper CNS training and recovery. Also recent article ?author? about backing off and reaping the benefits. That looked like a pretty volumous workout that you were involved in so anything else might FEEL like you are not doing enough. You can still lean out working with less sets and less reps than what I saw listed for you. I honestly didn’t look up the link to see your new workout, but read the above info, it will help you understand that sometimes–less is more. Power to ya.

[quote]sasquatch wrote:
read and re-read CW articles about proper CNS training and recovery. Also recent article ?author? about backing off and reaping the benefits. That looked like a pretty volumous workout that you were involved in so anything else might FEEL like you are not doing enough. You can still lean out working with less sets and less reps than what I saw listed for you. I honestly didn’t look up the link to see your new workout, but read the above info, it will help you understand that sometimes–less is more. Power to ya. [/quote]

Thanks for the support,

I am going to do this program to the letter for 6 weeks and see where I end up.

I you mentioned I could use the recovery. Did notice after 7 weeks on that above program I my elbows and shoulders were starting to hurt.

SO I will keep the focus on speed under total control equals power!

As we used to say in football “Speed Kills”.
THanks!