T Nation

Opinions, My New Program?


#1

Anyone got any opinions on my new workout program, it is as follows:

Week 1:
Monday - Group A1: Work up to heavy singles [except skull crushers]
Tuesday - Group B1: Work up to heavy singles [except curls]
Wednesday - Off
Thursday - Group A2: 3 x 12 @ ~50% 1RM
Friday - Group B2: 3x12 @ ~50% 1RM

Week 2:
Monday - Group A2: Work up to heavy singles [except skull crushers]
Tuesday - Group B2: Work up to heavy singles [except curls]
Wednesday - Off
Thursday - Group A1: 3 x 12 @ ~50% 1RM
Friday - Group B1: 3x12 @ ~50% 1RM

Repeat above cycle.

The groups are as follows:
Group A1:

Back Squat
Flat Bench Press
Barbell Overhead Press
Skull Crushers

Group A2:

Front Squat
Flat Dumbbell Press
Triceps Press Down
Dumbbell Overhead Press

Group B1:

Deadlift
Pull Downs
Barbell Upright Row
Barbell Bicep Curl

Group B2:

Sumo Deadlift
Rows
Lateral Raise
Dumbbell Bicep Curl


Anything major I've missed? Any opinions / advice? I'm keeping the volume low while mildly cutting [barely below maintenannce] in an effort to keep / gain strength while loosing some bodyfat. The light days will obviously be done as explosively as possible.

My diet will be T-Dawg 2.0 style [low carb except post workout, with a low-gi carb up on the weekend].


#2

No pullups? why so much isolation?


#3

I don't like wearing those belts with weights strapped to them, they pinch... Sorry for the ignorance, but whats less isolated then squats, deadlifts, and bent rows?


#4

you can put a db between your legs for pullups. and are you saying that squats and deadlifts are isolated movements...b/c they are not. i'm sure you know that and i am just misunderstanding what you just wrote.


#5

The guy above me wrote "Why so much Isolation" - I honestly don't understand what he means. I might try that DB between the legs idea see how it feels.


#6

It wouldn't be a bad idea to switch your Tuesday and Thursday workouts so you don't have 2 days on ME in a row. Other than that it looks pretty good.


#7

He means why do you have skull crushers, tricep push downs, and curls in your program.

My suggestion is ditch those (isolation) movements and stick with compound movements, especially on a cutting diet.

Also, just put the belt on and do some damn pullups. The general consensus around here is that pullups/chinups are far superior to the lat pulldown.


#8

Because in about 5 years I haven't trained Arms [except through O-Lifts], and I'm hoping since its a mild cut I might be able to benefit initially from "newbie gains" if I feel I'm overtraing I'll drop them.

Yeah, I'll definately do that, after squatting heavy, deadlifting heavy just has zero appeal.


#9

I second swithing your Tue and Thurs. Same thing with the pull-ups learn to love the belt or try the DB.

I've never been a big fan of upright rows. Just don't feel right to me. What exactly are you using them for? Traps? If so maybe try overhead shrugs. Just a suggestion.


#10

Also on your heavy days are you not doing curls or skull crushers at all or are you going to do 3 x 12 @ 50%? One more suggestion instead of pressdonws how about weighted dips?


#11

I'll be doing the arm work at 5x5 or 6x8 depending on fatige levels, probably at about 10-12RM. Also as I train in my garage I can't really do dips [my power rack is really wide, with the supports being literally at the weight holding bit of my bar - both a blessing and a curse]. I might see if I can get an X-vest, or something like it for chins thou.


#12

I see. Well the program looks good, maybe when you start to get into it you'll be able fine tune it.

Good luck.