Hello T-Nation readers,
I’ve been mulling over a good program for myself and came up with the following below. I measure my progress by strength gains. My goals are 365 lbs. for bench and 500 lbs. for squat and deadlift. Please critique my program and give me your opinion if this will get me where I want to go. Much thanks.
A little about me - I classify myself as an ‘intermediate-beginner’ lifter. Here are my stats:
-27 years old, 195 lbs., 6’ tall
-Bench 1RM: most recent is 315 lbs. (335 over a year ago)
-Squat 1RM: 405 lbs. (hit this last week)
-Deadlift 1RM: 405 lbs. (about three weeks ago)
I think my squat and deadlift maxes could definitely be higher, but I’m admittedly very injury-phobic. I’m an army paratrooper and am really paranoid about injuries.
Here is the gist of my workout program:
-6 day program, no rest-day: chest, arms, back, legs (deadlift), shoulders, legs (squat)
-Chest: bench is my main lift, dumbbell flies, dumbbell incline press at higher rep range, pushups
-Arms: No ‘main lift’ focus. For triceps my staples are dips and triceps extensions. For biceps, my staples are preacher curls, barbell curls, and hammer curl variations
-Back: pull-ups, T-bar rows, and bent-over dumbbell rows are my staples
-Legs (day 1): deadlift is my staple followed by leg curls. I also like to do overhead squats on this day
-Shoulders: Overhead barbell press is my staple, followed by lighter weight dumbbell presses, ‘Arnold presses’, and shrugs
-Legs (2nd day): Back squat is my staple. I like to follow up with some lighter weight front squats, Smith machine lunges, and leg extensions
-I use a 5x5 program at 80% of my 1RM for the ‘main three’ (325 lbs. for squat and deadlift, 255 lbs. for bench). I take about 2-2.5 minutes of rest in between sets of the 5x5
-Lastly, I run every other day. The run is usually sprints of distances less than 400m or hills and between 8 to 10 intervals. I also hit up abs every other day.