Hey CT,
Big thanks as always for everything you do for us here. I recently used your 915 program, and while I was not able to see it through to the end due to travel and an injury, I did make noticeable strength gains.
I’m going to move towards a more flexible template and was hoping to catch your thoughts. Here’s what the template would look like:
Bench day:
CNS activation move - probably plyo-pushups or band press
Bench - strength based rep scheme, change every 3 weeks
Assistance 1 - work is more strength oriented, change 3-6 weeks
Assistance 2 - work is size/strength oriented, change 3-6 weeks
Giant set - mechanical drop set (chest) or chest/lat/trap superset, work is size/pump oriented, change 3-6 weeks
Optional triceps isolation
Squat day:
Activation - vertical jumps or squat jumps
Squat - Strength scheme, change every 3 weeks
Assistance move - change 3-6 weeks
Quad/Glute work - change 3-6 weeks
Work capacity? Maybe a superset of the above muscles?
Optional Biceps
Press day:
Activation - elevated plyo-pushups or band press
Push press - strength scheme, change every 3 weeks
Assistance 1 - strength oriented, change every 3-6 weeks
Assistance 2 - size oriented, change every 3-6 weeks
Growth factor - change whenever?
Optional triceps isolation
Deadlift day:
Activation - heavy swings or broad jump
Deadlift - strength scheme, change every 3 weeks
Assistance - strength oriented, change 3-6 weeks
Explosive pull (blocks or hang) - change 3-6 weeks
Pull ups
Row variation
Optional upper back or biceps work
I left the template intentionally vague, as my assistance and accessory moves will probably be dependent on the strength scheme I’m using at the time.
I work out in my apartment. I’ve got a power rack, barbell/dumbell/curl bar, flat bench, and bands. Not much room for carries and a prowler is out of the question for the time being unfortunately.
I’ve learned from 915 that my hamstrings get plenty of stimulation on squat day, so keeping isolation stuff to quads and glutes. Also, 2 assistance moves on squat day were a killer so I’ll stay with 1. Outside of carries and prowlers do you have any work capacity suggestions?