T Nation

Need Help Setting Plan Up


#1

Been an avid reader, but finally decided to post.

Here it is. I read this Dan John article:

Decided this is the best way for me to train. I can for sure get to the gym on 2 weekdays and can only get in for a small window on saturday morning.

How does this look?

Tuesday
powerclean 5x3
squat 5/3/1 + fsl
bench press 5/3/1 + fsl
rows 5x10
*brief arm work & core

Thursday
powerclean 5x3
front squat 5/3/1 + fsl
overhead press 5/3/1 + fsl
pull ups 5x10
*brief arm work & core

Saturday
back squat 5x10
deadlift 5/3/1
ghr 3xF + band pull aparts 4x25

Lower body seems to have enough volume. Upper body seems to have way more pressing than pulling with the fsl sets. Should I increase the pulling or would this be balanced?

I’ve never worked out like this which is basically a 2 day workout with just 1 lift on a 3rd day. Is this enough work to get results? I mean it is Dan John and I know what he is talking about, but wanted to get feedback from the forums.


#2

it’s quite easy to sneak some pulling volume in if you’re crafty. Add it in to your arm work/core work. It only needs to be something simple like band pull-aparts or face pulls.

Can do it between sets of lower body stuff too. Like on your Saturday for example you could do face pulls between sets of GHR.


#3

Thank you! I wasn’t even thinking of those pulls. Band pull aparts would be the easiest to sneak in for me. How do you think the rest of the plan looks?


#4

Good plan, should work well.

yeah just need one rear delt move and you’re dandy, could also do the rows for high reps 5x20 etc every few weeks


#5

yeah I think it all looks good, mate.

I second Badger’s recommendation for a rear delt move. I would actually have a lateral delt move in there too but you’re probably not as bodybuilding focussed as I am.


#6

On my saturday, should I do the 5x10 back squats, or should I do 3x5+ (meaning 3 sets of 5, but on the last set try to push it to over 10?).

My main goal in 2017 is to get to a 315lb back squat. I feel if I can get a 315, that will take care of a lot of things lol.