T Nation

Thoughts on This Training Plan

Hello,

i would like to know what do you think about the below program. It has 4 training days per week, and every day a compound moment is on the focus. It tries to make the big lifts 2 times per week, and focus 1 time per week really on the lift.

Day 1: Deadlift (focus)(working on strenght+ density training)
Overhead-Press or benchpress 4 x 8-10
Barbell row 3 x 8-10
Carrys

Day 2: Bench press or Overheadpress (focus)(working on strenght+ density training)
Squat 4 x 8-10
Dips 3 x 8-10
Carrys

Day 3: Snatch Grip High Pulls (focus)(working on strenght+ density training)
Barbell row 4 x 8-10
Chin-ups 3 x 8-10
Carrys

Day 4: Squat (focus)(working on strenght+ density training)
Snatch Grip High Pulls 6*5
Overheadpress 3 x 8-10
Carrys

Thank you for reading, if someone can share his thoughts it would be great :smiley:

Uh has someone an idea? I am thankfull for every comment or thoughts :slight_smile:

If someone knows something or can help me i would very appreciate it :slight_smile:

It looks fine. It’d help if you told us what you’re trying to accomplish with this.

I try to get stronger and get more muscle mass. I also want to make the big movments as often as possible. But i am not sure if that is a good way to reach that goal.

My favorite for doing the big basics often while building as much muscle as possible is a program called HPMASS, designed by CT.
I’m actually doing a bit of a modified version that includes the high pulls as a main lift. Here’s exactly how I do it, including sled work:

Day 1 & 2: Lower Body Pressing - Ramp to MTW and Wave Load
Front Squat - Single ramp to MTW of 190lbs
Back Squat - MTW is 250lbs, Wave Load
Trunk work: BarStarzz Abs, Back Extensions, etc

P.M. Sled Work for Legs - Not necessarily done in a circuit: 1) Jump/Olympic lift Variation 2) Forward Push 3) Walking Backward 4) Pull Through 5) Frankenstein Walk

Day 3 & 4: Upper Body Pressing - Ramp to MTW and Wave Load
Push Press - MTW is 135lbs
Incline Press - MTW is 150lbs
Bench Press - MTW is 170lbs
Front Squat - Single ramp to MTW of 190lbs

P.M. Sled Work for Shoulders + Legs - Not necessarily done in a circuit: 1) 10lbs Overhead Throws 2) Sled Front Raise 3) Leaning Forward Press 4) OPTIONAL Forward Push for Legs

Day 5 & 6: Explosive Pull - Ramp to 3RM, Ramp to MTW & Wave Load Push Press
High Pull from blocks - 3RM is 195lbs
Push Press - MTW is 135lbs
Upper Back work - Rows, etc

P.M. Sled Work for Back MINUS Lats - Not necessarily done in a circuit: 1) Straight Arm Mid/Low Pull 2) Straight Arm Mid/High Pull 3) Straight Arm High Pull 4) Elbows Out Row 5) Face Pull

Day 7: Neural Charge + Lats/Biceps
Neural Charge focusing on the whole body - start with this. Link down below.
Then move on to…
CT’s Fatigue Loading Techniques for Foundation - Link down below.

  1. Bicepless Lat Exercise ? Pullover Machine, Thib Lat Pulldown, etc: 4-6 sets of 6-12 reps, 1 sec squeeze at bottom every rep
    2a. Lat Pulldown variation: 3-4 sets of 6-12 reps
    2b. Straight Arm Lat Pulldown: 3-4 sets of 6-12 reps
  2. Bicep Exercise: 4-6 sets of 6-12 reps + top half partials + bottom half partials, OR rest pause
  3. Reverse/Hammer Curl Variation: 4-6 sets of 6-12 reps of full reps with a pause at 90 degrees; OR constant tension curl (1 arm holding wait at 90 while other arm curls, switching off)

P.M. Sled Work for Lats/Biceps - Circuit fashion: 1) Straight Arm Low Pull 2) Biceps Curl 3) Sled Lat Row

Here is the original article:
http://www.T-Nation.com/free_online_article/most_recent/look_like_a_bodybuilder_perform_like_an_athlete

Here are the articles and videos where CT gets very specific:
http://www.T-Nation.com/free_online_article/most_recent/highperformance_mass_upper_body_pressing
http://www.T-Nation.com/free_online_article/most_recent/highperformance_mass_lower_body_pressing
http://www.T-Nation.com/free_online_article/most_recent/highperformance_mass_lats_and_biceps_fatigue_loading
http://www.T-Nation.com/free_online_article/most_recent/neural_charge_training
http://www.T-Nation.com/free_online_article/most_recent/elitelevel_essential_workout_nutrition_radical_fuel_for_radical_gains

Here are a few MUST WATCH videos before you start the program:
http://tnation.T-Nation.com/strength-training-topics/21
http://tnation.T-Nation.com/strength-training-topics/31

Here is Daryl Gee looking awesome after training with CT:
http://tnation.T-Nation.com/strength-training-topics/36

Hope this helps!

  • Colby

[quote]Akidara wrote:
Hello,

i would like to know what do you think about the below program. It has 4 training days per week, and every day a compound moment is on the focus. It tries to make the big lifts 2 times per week, and focus 1 time per week really on the lift.

Day 1: Deadlift (focus)(working on strenght+ density training)
Overhead-Press or benchpress 4 x 8-10
Barbell row 3 x 8-10
Carrys

Day 2: Bench press or Overheadpress (focus)(working on strenght+ density training)
Squat 4 x 8-10
Dips 3 x 8-10
Carrys

Day 3: Snatch Grip High Pulls (focus)(working on strenght+ density training)
Barbell row 4 x 8-10
Chin-ups 3 x 8-10
Carrys

Day 4: Squat (focus)(working on strenght+ density training)
Snatch Grip High Pulls 6*5
Overheadpress 3 x 8-10
Carrys

Thank you for reading, if someone can share his thoughts it would be great :smiley:
[/quote]

@akidara, just try the layer system! Maybe that can help you!!!

Thank you colbie and geradina, it helped me, exactly what I searched :))