T Nation

My First Real Strength Program


#1

i designed this with CT's designing a program article. while on this program i will be using carb cycling. my goal is strength im 5'7" 170lbs. i want to add 25 pounds to my bench and 50 pounds to both squat and deadlift.

right now my 1RM are at
incline bench press- 197 lbs.
deadlift- 300 lbs.
squat- 257 lbs.

im using the push/pull split, using the heaviest weight possible with good form and supersets when possible.

day 1 squats+ upper pull(super sets)
A1) squats 1-3 reps per set, 20 reps,
A2) chin ups 1-3 reps per set, 20 reps
B1) lunges 3-5 reps per set, 25 reps
B2) one arm rows 3-5 reps per set, 25 reps.
C)close grip bench press 1-3 reps per set, 20 reps.

day 2 recovery

day 3 deadlift + upper push
A1) deadlift 1-3 reps per set, 20 reps
B1) bench press 1-3 reps per set, 20 reps
C1) good morning 3-5 reps per set, 25 reps
D1) incline bench press 3-5 reps per set, 25 reps
E1) barbell curl 1-3 reps per set, 20 reps.

day 4 recovery

day 5 squats + upper push
A1) squats 1-3 reps per set, 20 reps
B1) seated barbell press 1-3 reps per set, 20 reps
C1) Lunges 3-5 reps per set, 25 reps
D1) arnold press 3-5 reps per set, 25 reps
E1) close grip bench press 1-3 reps per set, 20 reps

day 6 deadlift + uppler pull(super sets)
A1) deadlift 1-3 reps per set, 20 reps
A2) pullups 1-3 reps per set, 20 reps
B1) good morining 3-5 reps per set, 25 reps
B2) one arm row 3-5 reps, 25 reps
C1) barbell curl 1-3 reps per set, 20 reps.

day 7 recovery

what do you think? i read in the article about active recovery and CT said active recovery was good while ona CNS based program, i want to add some something on my off days to keep fat gain in check a bit, would burpees or tabatas be ok? maybe even complexes?


#2

If your goal is strength.. Why not just do a strength focused program like 531 or the 8-Week Basic Strength Plan posted a couple days ago?? Why try to create something new??


#3

i work out at home so all i can do has to involve free weigths, a bench, and a squat rack, dips, pull ups. i cant do leg presses or leg curls. thats the reason i just made up my own.

i havent looked at the 8 week program yet.


#4

the 8 week program involves leg press also and tricep pushdown and i dont have access to those machines.