T Nation

New Strength Training Split


#1

Hi Guys,

I am really interested in hearing some feedback on this new strength training split I am after coming up with.

Monday
1. Deadlift
â?¢ Warm-up sets
â?¢ 5 sets of 5 reps â?? 2mins rest between sets
â?¢ 3mins rest (or however long it takes you to warm-up and be ready for the next exercise)
2. Chin-ups
â?¢ 3 sets failure â?? 2mins rest between sets
â?¢ Cool-down: 5-10mins cardio, foam rolling, stretch out any tight places.

Wednesday
1. Flat Bench
â?¢ Warm-up sets
â?¢ 5 sets of 5 reps â?? 2mins rest between sets
â?¢ 3mins rest (or however long it takes you to warm-up and be ready for the next exercise)
2. incline bench press
â?¢ 3 sets, 1.30 mins rest. 8-12reps
â?¢ Cool-down: 5-10mins cardio, foam rolling, stretch out any tight places.

Friday
1. Squat
â?¢ Warm-up sets
â?¢ 5 sets of 5 reps â?? 2mins rest between sets
â?¢ 3mins rest (or however long it takes you to warm-up and be ready for the next exercise)
Assistance work â??
2. Overhead Press
â?¢ Warm-up sets
â?¢ 5 sets of 5 reps â?? 2mins rest between sets
â?¢ Cool-down: 5-10mins cardio, foam rolling, stretch out any tight places.

  1. Lateral raise
    3 sets 10-15 reps

5kg loading after completion of eack week for upper body only if full 5x5 has been completed.
5kg-10kg loading on lower body only if full 5x5 has been completed.
Start off 70% of 1 rep max.

Continue for 12weeks.

Add assistance work if needed.

I have just completed a modified 12 GVT program and now looking to build up my strength over the winter.

Modified GVT went like.

1st four weeks Monday-Bench:10x10 barbell curl 10x10
Tuesday-Bent Over Row:10x10 skullcrusher 10x10
Thursday-Overhead Press:10x10 side lateral raise 10x10
Friday-Squat: 5x5 various

2nd four weeks repeated but with 8x8 and weight increase

3rd for weeks repeated but with 5x5 and weight increase.


#2

In full disclosure, I can’t actually read/understand this properly, but I fail to see why you feel the need to design your own training program for such a common and basic goal.

Having said that, busting your ass on any half sensible program will get you results. If you’re doing anything really stupid, you’re likely to notice it because you’ll hurt a lot or get weaker.


#3

You know what, if you remove the stupid timed rest periods (sorry, but for strength they’re pointless, just rest until you’re ready) that isn’t a bad looking program. Its simple, which I like a lot.

It’s really pretty low in volume, but if you’re properly busting your arse on the work sets that is no bad thing. The loading might be a little ambitious beyond the first two or three weeks (I’d say 2.5 kg per week upper, 5 kg per week lower would be better). Also, on Wednesday I’d replace the incline bench with a heavy row for three sets (barbell 5x5 would be fine, but Kroc rows might be a better option) and on Friday I’d replace the lateral raises with a single leg exercise - reverse lunges, split squats, something like that.

Beyond that, it doesn’t look bad.