T Nation

My Modified Program


#1

Hello to all T-Nation members and Christian personally.

First of all I want to thank Christian for your work,advices,programs and techniques.
My name is David. I've been reading T-Nation for more than 2 years now, or maybe even more, can't remember.

I need a little piece of advice.
Last year I experimented with High Frequency Training. Chad Waterbury stuff, today it's my favorite form of training.I added about 5 kg of LBM from last year with awful diet, too low protein intake. And mostly all gains were in 3-4 month period.

I wasn't lifting this summer at all. And in few days I will start to lift again.
I'm choosing between 2 Christian's programs:

1."Look like bodybuilder,perform like an athlete"
2."Layer System".

I prefer to go with 1st program, I feel that it will work great for me. Plus lots of overhead pressing work, I'm curious. I also feel that that kind of program (with less intensity) and set progression works better for me. Layer system is more intensity focused,right? And it's quite harder to max out every day. Or it's just time for me to become a man?

Ok, my stats and my plan(a little bit modified program):

Age:20 years.
Weight: about 150 pounds.
Height: 173 cm.
BF: 3 month ago was 11%, today - about 15%. In fact I ate less than when I cuted, and my bf increased, now I know for sure that (at least for me) it's not how much you eat but what you eat. (fast carbs - goodbye!)

Lifts(3 month ago):

Bench Press: 100 kg
Squat:130 kg.
Deadlift:160 kg.

Goals: hypertrophy/strength.

Program:

Monday AM (Push):

  • Overhead Press 10x3 (~85% of real 3rep max)
  • Incline Press 6x3
  • CL-GR BP or Decline BP 6x3 (if possible)
    Assistance:
  • Incline DB Flyes 2x12
  • Some Triceps Extensions 2x12

Monday PM (Pull):

  • High Pulls 10x3
  • Bent-Over Row 6x3
  • Chinups/Pullups 6x3
    Assistance:
  • Biceps Curls 2x12
  • Face Pulls 2x12

Tuesday - Rest/Neural Charge.

wednesday AM (Legs):

  • Front Squats/Back Squats 10x3
  • Low Pulls/Romanian Deadlift 6x3
  • Leg Press Machine Calf Raises 6x3
    Assistance:
  • Seated Calf Raises 2x12
  • Leg Curls 2x12

wednesday PM(Push):

  • Overhead Press/Push Press 10x3
  • Incline Press 6x3
  • CL-GR BP or Decline BP 6x3
    Assistance:
  • Incline DB Flyes 2x12
  • Some Triceps Extensions 2x12

Thursday - Rest/Neural Charge.

Friday AM (Pull):

  • High Pulls 10x3
  • Bent-Over Row 6x3
  • Chinups/Pullups 6x3
    Assistance:
  • Biceps Curls 2x12
  • Face Pulls 2x12

Friday PM (Legs)

  • Front Squats/Back Squats 10x3
  • Low Pulls/Romanian Deadlift 6x3
  • Leg Press Machine Calf Raises 6x3
    Assistance:
  • Seated Calf Raises 2x12
  • Leg Curls 2x12

Saturday/Sunday - Rest/Neural Charge

Progression(3 week cycle): every week add 3 sets to main exercises so 10x3 becomes 13x3 then 16x3.6x3 becomes 9x3, then 12x3. Then of fourth week it becomes 10x3 with new weight or more with new performance (faster lifting) or with new exercise.

It's different to original program, but I took the main concepts.I also prefer to train 2 times a day.

So I want an advice guys, what do you think?
Is it worth to go with? Or just stick to original program?
What are your experiences with this program or with layer system? Or with both?

Thanks for your time.