Hi guys
Im new to the T-Nation Forum and its awesome!
Sadly, I cant train for a couple of weeks because i broke my thumb, a double comminuted fracture. I did Snatches and did them in socks, slipped and fell backwards with the weight in my hands on a sharp edge.
But i posted for another reason than whining around haha ;).
I planned my new training and would be glad if you helped me with it and give critics.
Goal is to gain Strenght& Mass.
I saw CTs Superheroe Programm and think its awesome!!
The problem is that i cant do it in Circuit Fashion, so i would do it in straight Sets.
I also included a Back&Calve and an Arms Day, because these are areas I want to work on.
Program all in all looks like this. Hope you understand it since its written down a litte complicated :D.
Iam 190cm (6’2) and 90 kg (198lbs)
My 1Repmax Lifts must be/were around
Bench 125kg 276 lbs
Squat 145kg 320 lbs
Deadlift 200kg 441 lbs
Monday
Before School: Neural Charge Workout
Evening:
Creatin
Pre Workout Shake
Overhead Pressing:
- Top Half Seated Overhead Press 4x2-5
- Standing Military Press 4x3-5
- Push Press 4x2-5
- Speed Shoulder Press 4x20 Seconds
- One Dumbbell Explosive Push Press 4x8-10
Mid Workout Shake
Squatting: - Top Half Squat 4x2-5
- Front Squat 4x3-5
- Power Snatch in Rack 4x2-5
- Dumbbell Jump Squat 4x8-10
- Vertical Jump Series 4x8-10
- Cable Rope Backwards Sprints 4x10-12
Post Workout Shake
Creatin
Tuesday
Midday: Neural Charge
Evening:
Creatin
Pre Workout Shake
Deadlifting:
- Top Half Deadlift 4x2-5
- Deadlift 4x2-5
- Power Clean from Hang 4x2-5
- Jumping Deadlift 4x8-10
- Horizontal Jump Series 4x8-10
Mid Workout Shake
Bench Pressing : - Top Half Bench Press 4x3-5
- Bench Press 4x3-5
- Speed Bench Press (50-60% of max.) 4x5
- Alternating Barbell Punch Press (10-15% BW) 4x8-10
- Plyo Explosive Incline Pushup 4x8-10
Post Workout Shake
Creatin
Night: Gripper Work
Wednesday
Lats, Calves, Abs
- Wide Grip Pull Ups
- Parallel Grip Chin Ups
- Kroc Rows
- One Legged Calf Raises
- Standing Calf Raises
6A. Hanging Leg Raises
6B. Russian Twists
6c. Lying Leg Raises
Thursday
Creatin
Pre Workout Shake
Squatting:
- Top Half Squat 4x2-5
- Front Squat 4x3-5
- Power Snatch in Rack 4x2-5
- Dumbbell Jump Squat 4x8-10
- Vertical Jump Series 4x8-10
- Cable Rope Backwards Sprints or Sits with Cable as Resistance 4x10-12
Mid Workout Shake
Overhead Pressing: - Top Half Seated Overhead Press 4x2-5
- Standing Military Press 4x3-5
- Push Press 4x2-5
- Speed Shoulder Press 4x20 Seconds
- One Dumbbell Explosive Push Press 4x8-10
Post Workout Shake
Creatin
Friday
Midday: Neural Charge
Evening:
Creatin
Pre Workout Shake
Bench Pressing:
- Top Half Bench Press 4x3-5
- Bench Press 4x3-5
- Speed Bench Press (50-60% of max.) 4x5
- Alternating Barbell Punch Press (10-15% BW) 4x8-10
- Plyo Explosive Incline Pushup 4x8-10
Mid Workout Shake
Deadlifting: - Top Half Deadlift 4x2-5
- Deadlift 4x2-5
- Power Clean from Hang 4x2-5
- Jumping Deadlift 4x8-10
- Horizontal Jump Series 4x8-10
Post Workout Shake
Creatin
Night: Gripper Work
Saturday
1A. Top Half Close Grip Bench Press 5x3
1B. EZ Power Bicep Curls 5x8,4,2,4,8
2A. Overhead Rope Extensions
2B. Straight Bar Cable Curl
3A. Pullover Skull Crusher
3B. Hammer Curls
4. Machine Bicep Curls
For Arm Day Im using the Timed Arm Blast Protocoll (First Week 25 secs, second 35, third 45, weight increase and the same for week 4-6)
So what do you think?
Greets and all the best!
GainPlex