T Nation

Program Critique?


#1

So, I normally do WS4SB3. My training sessions have started to get a little stale, so I've decided to switch it up for the summer.

My goals are mainly strength, and athleticism but I do value some flexibility. I never realized how inflexible I was until until I tried some Yoga. Laugh at yoga all you want... but it can kick your ass in a whole new way lol.

So right now this is what I am doing...

Day 1 - Upper Body, Heavy on horizontal plane

BB Bench Press: Work up to Max 3-5 reps (usually 4-5)
Bent over BB Rows: Work up to Max 5 reps
Standing DB Military Press: 3-4x8-12
Pull ups or Cable pull downs: 3-4x8-12
Tricep/Bicep superset: 3x10-15

Day 2 - Lower Body, Heavy Squat

BB Squat: Work up to Max 3-5 reps
ROM DL: 3x6-10
Bulg. SQ or Step Up above knee or Lunge: 3x8-12
45 degree Hyperextension or Glute Ham Raise: 3x8-12
Heavy Ab/calf superset

Day 3 - Yoga

Day 4 - Yoga

Day 5 - Upper body, Heavy on vertical plane

BB Military Press: Work up to Max 3-5reps
Weighted Chins: Work up to Max 3-5 reps
DB Bench Press: 3-4x8-12
DB or Chest Supported Rows: 3-4x8-12
DB or BB Shrugs/tricep or bicep superset

Day 6 - ATG squats and jump training etc.

Vertical or Broad jumps: 8x1-3
ATG BB Squats: 3-4x8-12
Front foot elevated Bulg. SQ: 3x6-10
45 degree Hyper Ext: 3-4x8-12
Weighted Hanging Leg raise/calf superset: 3 sets.

Day 7 - Yoga

Day 8 - Yoga

Back to Day 1

*I realize there are no days where I have nothing scheduled. If I feel like even stretching won't be beneficial, then I will take a total day off on a Yoga day. Otherwise, I find the yoga helps be regenerate and stay loose for the most part.

*I realize I probably won't become an elite strength athlete with this routine... that isn't really my goal though. I want to be strong, but I also want to be able to play sports well, and have a good range of motion. I'm tired of feeling stiff all of the time.

Let me know what you think!


#2

If you are looking to be more athletic and well rounded than strong I would suggest dropping the two bench and two squat WSBB format for something more well rounded. The big 4 of strength training is the squat, deadlift, bench, and standing military press. If you are strong at all 4 of these lifts then you will be a BIG STRONG dude.

If it was me I would build it around those, so basically drop one of your bench days for the military press and one of the squat days for deads.

If you want a program tailored for this the 5/3/1 program that Wendler from EliteFTS wrote is perfect. The e-book is $20 and it is the best money I have spent on my training in years. I know this sounds like a plug, but this program is great and I think it suits your needs.

Good luck with whatever you decide.


#3

if any one wants it send me a pm, but i’ve been on 5/3/1for nearly 7 cycles and ive put nearly 100lbs on each lift.


#4

[quote]Apostate wrote:
If you are looking to be more athletic and well rounded than strong I would suggest dropping the two bench and two squat WSBB format for something more well rounded. The big 4 of strength training is the squat, deadlift, bench, and standing military press. If you are strong at all 4 of these lifts then you will be a BIG STRONG dude.

If it was me I would build it around those, so basically drop one of your bench days for the military press and one of the squat days for deads.

If you want a program tailored for this the 5/3/1 program that Wendler from EliteFTS wrote is perfect. The e-book is $20 and it is the best money I have spent on my training in years. I know this sounds like a plug, but this program is great and I think it suits your needs.

Good luck with whatever you decide. [/quote]

Thanks for the feedback.

If you look closer, you’ll see I only work the bench hard once, and on the other upper body day, the heavy push is Military press.

I should have noted that the reason I work the squat hard and not the deadlift is that my squat sucks, whereas my deadlift improves rather easily. Once in a while, I’ll switch out the heavy squat for some heavy deadlift work.

Does the lack of responses mean that my routine seems decent?