T Nation

Mutant Strength & Mass Attack

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:

  1. Top Half Seated Overhead Press 4x2-5
  2. Standing Military Press 4x3-5
  3. Push Press 4x2-5
  4. Speed Shoulder Press 4x20 Seconds
  5. One Dumbbell Explosive Push Press 4x8-10
    Mid Workout Shake
    Squatting:
  6. Top Half Squat 4x2-5
  7. Front Squat 4x3-5
  8. Power Snatch in Rack 4x2-5
  9. Dumbbell Jump Squat 4x8-10
  10. Vertical Jump Series 4x8-10
  11. Cable Rope Backwards Sprints 4x10-12
    Post Workout Shake
    Creatin

Tuesday
Midday: Neural Charge
Evening:
Creatin
Pre Workout Shake
Deadlifting:

  1. Top Half Deadlift 4x2-5
  2. Deadlift 4x2-5
  3. Power Clean from Hang 4x2-5
  4. Jumping Deadlift 4x8-10
  5. Horizontal Jump Series 4x8-10
    Mid Workout Shake
    Bench Pressing :
  6. Top Half Bench Press 4x3-5
  7. Bench Press 4x3-5
  8. Speed Bench Press (50-60% of max.) 4x5
  9. Alternating Barbell Punch Press (10-15% BW) 4x8-10
  10. Plyo Explosive Incline Pushup 4x8-10
    Post Workout Shake
    Creatin
    Night: Gripper Work

Wednesday
Lats, Calves, Abs

  1. Wide Grip Pull Ups
  2. Parallel Grip Chin Ups
  3. Kroc Rows
  4. One Legged Calf Raises
  5. Standing Calf Raises
    6A. Hanging Leg Raises
    6B. Russian Twists
    6c. Lying Leg Raises

Thursday
Creatin
Pre Workout Shake
Squatting:

  1. Top Half Squat 4x2-5
  2. Front Squat 4x3-5
  3. Power Snatch in Rack 4x2-5
  4. Dumbbell Jump Squat 4x8-10
  5. Vertical Jump Series 4x8-10
  6. Cable Rope Backwards Sprints or Sits with Cable as Resistance 4x10-12
    Mid Workout Shake
    Overhead Pressing:
  7. Top Half Seated Overhead Press 4x2-5
  8. Standing Military Press 4x3-5
  9. Push Press 4x2-5
  10. Speed Shoulder Press 4x20 Seconds
  11. One Dumbbell Explosive Push Press 4x8-10
    Post Workout Shake
    Creatin

Friday
Midday: Neural Charge
Evening:
Creatin
Pre Workout Shake
Bench Pressing:

  1. Top Half Bench Press 4x3-5
  2. Bench Press 4x3-5
  3. Speed Bench Press (50-60% of max.) 4x5
  4. Alternating Barbell Punch Press (10-15% BW) 4x8-10
  5. Plyo Explosive Incline Pushup 4x8-10
    Mid Workout Shake
    Deadlifting:
  6. Top Half Deadlift 4x2-5
  7. Deadlift 4x2-5
  8. Power Clean from Hang 4x2-5
  9. Jumping Deadlift 4x8-10
  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

hmmmm…

I think you forgot your pre, post workout shake.

Honestly im a little bit disappointed because i hoped for help,
Im in a bad mood and desperate because of my friggin thumb and planning my new training is the only thing whats letting me look optimistic to the future but the damn last thing i need now are some posts which dont help me in any way or make fun of me.

So im asking you please to make helpfull posts but dont post some unsubstantial crap. Its absolutely okay if you say the training is shit but please be honest and clear about it! I hope you understand it, Thanks ;).

What sort of progression are you doing week to week or month to month? You aren’t clear on how you’d progress. Then maybe you could get help from someone. And what are your goals?

Thanks gorangers0525, i hope this helps!
Goal is mainly to get bigger&stronger&faster, the main lifts have to get bigger in numbers and i have to rebuild mass i lost during my injury, but the most important factor is to get stronger in the main lifts.

At the Bench Pressing, Squatting, Deadlifting and Shoulder Pressing routines Id use an overload movement first (Top Half Bench Press)with 4 sets of 3-5 Reps. Id use the max weight i can get 4x3-5 reps without going to failure and no grinding. Resting Periods between the sets would be 2.5-3 minutes.

Second exercise is a strenght movement (Full Bench Press)here Id go for 4 sets of 3-5 Reps again. Max weight I can accelerate on every rep.

Third exercise is a strenght/speed movement using the same rep sheme 4x3-5 Reps. Here is the exercise execution very important, if the rep isnt as explosive as the one before Id stop.

Fourth is a speed/strenght movement with 4 sets of 8-10 Reps. Again, here ill use a weight i can get 8-10 equal explosive reps with.

Last exercise is an explosive movement id use my bodyweight only 4x8-10 reps all have to be explosive as possible.

The Progression shall look like this
for Week 2-3
Overload&Strength&Strength-Speed Use the same weight, add 1 rep per week
Speed-Strength&Explosive Use the weight and reps

for Week 4
Overload&Strength&Strength-Speed Drop 2 reps, add 10 - 20 pounds
Speed-Strength&Explosive Use the weight and reps

for Week 5-6
Overload&Strength&Strength-Speed Use the same weight, add 1 rep per week
Speed-Strength&Explosive Use the weight and reps

My Back&Calves Day has 3x5-8 Reps in every exercise trying to add weigth each workout

And Arms 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) except the first Exercises Close Grip Bench (5x3Reps, second week 5x4, third week 5x5 weight increase and the same sheme) and Power Curls (8,4,2,4,8 Reps, second week 10,6,4,6,10, third 12,8,6,8,12 weight increase and the same again)

Your volume is boderline insane. Unless you mid-workout shake is cocaine, following this program and actually making progress is going to be impossible. You are working on way too many skills at once. How long have you been training? Like, for anything, not just “strength and mass.”

Haha okay :wink:
Been training for three years now.
Would it be better to split the Big 4 movements as an 4 Day Split?
So like
Mo overhead
Tue Squat
Thu Bench
Fri Deadlift
And eventually adding an Arm or Back&Calves Day?

[quote]GainPlex wrote:
Haha okay :wink:
Been training for three years now.
Would it be better to split the Big 4 movements as an 4 Day Split?
So like
Mo overhead
Tue Squat
Thu Bench
Fri Deadlift
And eventually adding an Arm or Back&Calves Day?[/quote]

You have to figure out your goals. Then you have to concentrate your training on one of those qualities at a time. You need more of a long term plan. Something like 4 weeks on just size then 4 weeks on just strength. Learn a little more on the mechanisms responsible for the development of strength and size and things will make more sense. You just cant train everything all at once. You will never get to where you want to be.