T Nation

My Big 4 - Front Squat, Deadlift, Overhead Press, Chin Ups


#1

After a long hiatus from lifting I’ve come back to lifting for the past few weeks.

This is how my week is currently setup:

MONDAY - Full-body
WEDNESDAY- Full-body
FRIDAY - Full-body
SATURDAY - Strongman Events (Friend wants me to join him on Saturday to do these).
*I do conditioning whenever I can. Try to get in 2-3x a week.

My log: https://forums.t-nation.com/t/from-urkel-to-stefan-with-fs-dl-ohp-chin-ups/

But after really thinking about it I’ve decided I want my “Big 4” to be front squats, deadlifts, overhead press, and chin ups. I personally truly believe these can be the foundation of a great program/strong body.

I was hoping the members here could help me design a 3x a week program to reach these goals.
INITIAL GOALS:
315 DL
225 FS
135 OHP
15 Chin Ups

My initial thinking is for 12 weeks I do a typical 3x5 LP type program to get myself consistent and then after that switch to either 5/3/1 or some sort of auto regulation type program.

Any tips/ideas would be beneficial.


#2

Use the greyskull LP template. Do presses twice a week and replace bench with a supplemental lift once per week. Do front squats and weighted pull-ups twice per week and deadlift once.


#3

Dude, keep doing what you’ve been doing but stay consistent.

You’re on the right track, you just need to be hitting your training with consistency for a long period of time and eating like a champ.

Those goals are super obtainable with the approach you have been doing, just keep hammering it. Keep it simple.


#4

Thanks man! That’s what I needed to hear! I’ll just keep chipping away!


#5

At that strength level you dont need to ‘design’ anything, just run through a bunch of proven programs off the site and you can make continual progress for a least a couple years. If like full body go through all of Waterburys templates


#6

I would recommend 5/3/1 prioritizing those mentioned lifts but any of the recommendations already given are also great options.