T Nation

Time Change Programming


#1

Once time changed and I am not outdoors and as active I thought I would take a break from 2x2x2 (Just listed lifts below) and move to a three day a week A,B,C,D rotation focusing on strength and size. Other principles are incorporated just not included in this post. I am 58 and because of some lower back issues I treat it slightly differently.

Thought I would share in get your thoughts.

Spring/Summer

Monday
Squat – 5 Pros
Bench Press – 5 Pros
Chins – 3-5x10
Dumbbell Press – 3x10
Back Extension – 3x10

Thursday

Dead lift– 3 Pros
Press – 5 Pros
Dumbbell Rows – 3-5x10
Push ups – 3x10
Lunges – 3x10

Fall/Winter
A
Squat – 5 Pros + 3-5 FSL
SLDL– 3x10
Abs

B
Bench Press – 5 Pros + 3-5 FSL
Press – 65% x 3, 75% x 3, 85% x 3
Chins – 3-5x10

C
Squat – 65% x 3, 75% x 3, 85% x 3
Dead lift– 3 Pros
Abs

D
Press – 5 Pros + 3-5 FSL
Bench Press –-65% x 3, 75% x 3, 85% x 3
Barbell Rows – 3-5x10