T Nation

New Program

Yes, many great programs on this site. I like designing them though, to try to better suit my goals/time/whatever!
So, I’m trying to bring up my bench mostly (and upper body). It seems I look at the cage, and my squat/dead goes up. Any who, have at this program…
Mon

Bench Press, 5 x 3 @ 80%
Throat Crushers, 4 x 8

Seated rows, 4x8
Squat 3x5

Chest?

wed

Power cleans 3x3
Bent over rows 3x5

Press downs (band) 3x12
Pullups 3x5

Bi?

friday
Speed Bench, 9 x 3 @ 50%
Close Grip Declines, 5 x 5

Deads 3x3
Rear delt 3x8

Ab?

I tend not to include % of 1rm, because I find it harder to get the weight correct, so I pick a weight I could lift 2-3 more times (ie for 5x5, I’d use a 7-8 rm)

just do CT’s 8 Weeks to Record Bench or whatever it is called.

i think Christian may know more about this than me or you.

[quote]Owen70 wrote:
just do CT’s 8 Weeks to Record Bench or whatever it is called.

i think Christian may know more about this than me or you.[/quote]

I’d agree. I love T-Nation programs. But with training experience and CW’s set/rep bible and CT’s complementary article, I feel very capable of designing a great general program to fit my needs. However, if I was doing a specialization program, I think I would prefer to stick with one of theirs. At least the first time around.