T Nation

How to Improve My Training



I train 6 days a week and am have my level 2 qualification in fitness instruction. I am on a programme that i have been put on by a experienced PT i know.


Day 1 - Upper Pressing

Flat bench press - 3 reps - 10 sets week 1 80% 1RM
week 2 85% 1RM
week 3 90% 1RM
week 4 95% 1RM
Week 5 1RM Test

close grip bench press - 3 reps 8 sets

Wide half pin bench press - 3 reps 10 sets

dumbell Lateral Raises - 6 reps 4 set

DAY 2 - lower pressing

Back Squat - 5 reps 10 sets

Split squat - 5 reps 10 sets

Good mornings - 5 reps 10 sets super set with calf raises 8 reps


wide arm pull ups -5 reps 5 sets with 2 second isometric hold

Lat pull down- 10 reps 4 sets - super set with 1 arm bench over row 10 reps 4 sets

Bent over row- 10 reps 4 sets - SUPER SET with 10 reps 4 sets of batwings

Bicep curls - 10 reps - 4 sets

hammer curls - 10 reps - 4 sets

DAY 4 - Upper pressing

Flat bench press- 3 reps 10 sets

Military shoulder press - 3 reps 10 sets

half shoulder press (explosive)- 6 reps 4 sets

Dips - 8 reps 4 sets

tricep extensions - 8 reps 4 sets

DAY 5 - Lower pressing

back squat - 5 reps 10 sets

Straight leg dead lift - 5 reps 10 sets

front squat - 5 reps 10 sets

The programme has worked well but have been on it for a long time now and need advice on potential change and improvement to help me out. Want to become bigger and stronger (ripped).

Any advice or feedback would be greatly appreciated!

Thanks - Scott




Please, literally define "worked well." How many HUNDREDS of pounds have you gained on your lifts? How many multiple inches have your arms grown? How many many steaks a day are you eating?

I'm only asking this because I'm like 90% sure I already know exactly what you look like, and the results you've had, but sometimes I get surprised. I'm also fairly sure I know what most of your answers to these questions will look like.


A little bit more about you and your diet would help.


How are you able to do 10 x 3 of 95% of your 1 rep max? I might only be able to double 95% of my 1 rep max on bench for 1 set.


the man has presented a valid question...


I think it could be the earliest 1RM. Once he starts the cycle, he doesn't change his 1RM even if he has gotten stronger. That's what it seems like; if not though, then I have no idea.

Actually, no, that makes no sense. 10 sets? That is quite a lot.


I cycle my training where I do 8-10 sets of 3 with 80% of my 1 RM....but 95% shit. I would need all slow twitch muscle fibers and a small 1 RM.


Agreed. Even if he used his original 1RM I don't know how anyone could do 10 sets of 3 with 95%. No matter what percentage of fast twitch fibers one might have.


Thats on a good day too.


to add... i would highly suggest doing a little research on this website, articles & forums, to get a better rep scheme. Yours seems a bit sporadic, and 10 sets of 5? WTF! haha


Reminds me of Pavel's Russian Bear routine... but that was 20 sets of 5. But I'm sure it was at 75-80%.


Get another pull workout. You have two upperbody pressing days, but only one day targeting your back. Fix that.