T Nation

New Program, Advice/Critiques

I’d appreciate some people taking a look at my next planned training program and making any suggestions or comments.

Maybe this resembles a program that has already been done, so my apologies if it has.

Monday:
Back Squats-8x3
Incline DB Bench-3x8
Sumo Deadlifts-2x12
Weighted Chinups-5x5
DB bent over rows-5x5
Seated DB presses-5x5
Seated Calf Raises- 3x50 (10 fast+10slow+10fast+10slow+10fast)

Tuesday:
Per CW?s Booster Shots Program
Cable Flies
DB Hammer Curls
BB Skulcrushers
BB Shrugs

Wednesday:
Flat BB Bench Press 8x3
Romainian Deadlifts 3x8
Front Squats: 2x12
Pullups: 3x8
Standing Calf Raises 3x50 (same as Monday)
Chest Supported Rows-3x8
Standing BB Military Press: 3x8

Thursday:
GPP or low intensity cardio

Friday
Deadlifts-8x3
Bulgaria Split Squats: 3x8
Incline BB Presses: 2x12
Standing DB Military Presses: 3x10
Standing calf raises: 3x50 (same as Monday and Wed)
Seated Rows: 3x10

Saturday:
Per CW?s ?Booster Shot? Program
Cable curls
Pec Deck
Tricep Pressdowns
Machine Seated Shoulder Presses

Sunday: Off completely.

Diet: 3000 cal/day per the Anabolic Diet.

All/any input is appreciated.

I hate to do this, but I really would like some opinions.

bump

[quote]AlphaDragon wrote:
I hate to do this, but I really would like some opinions.

[/quote]

That looks like a ton of work for someone eating so little. There are people here who know a lot more about this than me, but if your recovery starts to suffer, eat more, and maybe add in another rest day.

Maybe people will help more if you include stats and goals.

The exercises and the variation looks good, but why always 3x50 for calves? I would switch up to 10x5, 5x10, 8x8, etc. if you were looking for volume. Also, you should probably bump up calories if you’re looking to gain mass.

Current stats:

5"8"
Weight: 168
Age: 34

Overall Goals: Primarily strength, with subsequent size and minimum fat gain (naturally).

Short Term Goals: I want to finally bench 225 for reps and Deadlift the “normal” goal of 405 for reps. Squat should be up to about 350 for reps.

Long Term Goals:
weight: 200lbs
Bench: 300lbs for reps
Deadlift: 515 for reps
Squat: 495 for reps

Diet: Anabolic diet (going to go with 3500/cals day or 24,000/week)

Any other input would be appreciated.

Im not an expert or anything but If it was my program I would split my three big lifts (bench, squat, deadlifts) up on differn’t days. Concidering you want all of those to go up. It takes alot out of your body to do all those lifts together.
Yeah also as said before eating more then 3k cals would help you improve your results better.

[quote]Mikeyway wrote:
Im not an expert or anything but If it was my program I would split my three big lifts(bench, squat, deadlifts) up on differn’t days. Concidering you want all of those to go up. It takes alot out of you body to do all those lifts together. Yeah also as said before eating more then 3k cals would help you improve your results better.[/quote]

Thanks for the reply.

Are you suggesting a 10x3 for 1 lift each day and not do the other 2 at all? Then do the rest as written?

I was under an impression from CW’s article that strength and size increase faster through training the muscle group multiple times a week, which is why I made it this way…but if I’m wrong, please correct me.

If you look at alot of Chads programs they do have you lifting the same muscle group a few times per week. While looking at his yours stills seems to be over doing it. His progrmas usually have him doing a big set of 10x3 of Squat then maybe a 4x6 of bench but in most (all?) of his programs he isn’t doing all of the big lift in one day. He also has more rest days in his routines. Also think he advises eating more then 3k cals.

Again Im not an expert just telling you what I would do.

One more thing… Why not just take one of CW’s programs and modify it for yourself?

Awful high volume I’d say

[quote]Mikeyway wrote:
One more thing… Why not just take one of CW’s programs and modify it for yourself?
[/quote]

Actually I did that with TBT (successfully, IMHO), but was trying to branch out and do other things this time…

Fully understand.