T Nation

Question For CT.

CT, I have tried to outline a program based on your overtraining tip that I will use the week of christmas. I would like to know if I am going about things correctly. Right now I use the WS template on a 3 day rotation but the week before I take off I was planning on doing 4 days as follows :

sun 12/19 sun dynamic bench

speed bp with mini’s 10x3
r30

Work up after speed sets to heavy single 3x1
r60

a1 elbow out extensions 5x5 with mini band/meduim clusters
r45
a2 reverse barbell row 5x5 meduim clusters
r45

b1 reverse curl 2xextreme drop set #2
r0
b2 lateral raise 1x extreme drop #2
r45

12/20 MON ME SQUAT

Max movement (gm, sq or pull)+ 6 extra sets
r45-120sec on max sets

a1 pull throughs 5x8 tempo contrast
r45
a2 decline leg raise 4x12
r45

b1 face pulls 3x20
r30

12/21 TUE ME BENCH

me move + 6 sets

mini band push downs 2x20

a1 supine row 4x8
r45
a2 alternate dumbell rows 3x10 + 2 drops
r45

push-ups 3x8-10 tempo contrast

12/23 WED DE SQUAT

speed box with bands 12x2
r30

Raised dl’s off 2 plates 85-90% cluster sets
r60

1.5 squats 4x8
r45
ab pulldowns 4x5 meduim chain
r45

a1 preacher curl 3x5 with mini-band/meduim cluster
r45
a2 ape chins 5x3
r45

12/23 THUR XTRA ASSIST

4 board press close grip w/mini bands 85-90% clusters
r60

reverse pressdowns 1 x extreme drop #2

dumbell fly’s 1 x extreme drop #2

a1 reverse band behind neck pull-up 3xmax reps
r45
a2 RDL 4x5 meduim chain
r45

grip work

I fly friday morning so that is why I have no breaks. Thanks for your time and advice.

snippdawg, if you don’t get a response because CT somehow missed it, send him a PM with the thread number, www.t-nation.com/readTopic.do?id=530746

That CT guy is one busy Canadian! (grin)

Thanks TT, will do. What’s CT’s email address?

[Moderator Note: You might want to try PM’ing CT. He’s pretty good about checking his PMs unless he’s traveling.]

Bump.

Bump.

bubump.