T Nation

Training Program


#1

Hey guys just thought id post my training program. I am testing my maxes next week and after that i am changing up the split after. So here it is the only problem is my rep/set scheme. I don't know what to do for that as an athlete i train for size and strength, (lacrosse player) so if anyone has an idea of what are optimal rep/set schemes they want to suggest go for it!

Day 1 Lower Body

Squat (high bar)
Dead lift (Conventional)
Dead lift variation (SDL, Snatch Grip, Block)
Barbell hip thrusts
Lunges

Day 2 Upper Body

Bench press
Row (Barbell, Dumbbell, T-Bar)
Push Press
Pull Ups
Incline Flys (My upper chest lacks I know its not a helpful exercise)
Super set Face pulls and lateral raises (This is pre hab work)

Day 3 Full Body

Hang Clean with a front squat
Close Grip Floor press
Row/Pull up (either one)
Dumbbell Pull Over (not an "athletic" exercise but i feel this hits my chest and lats well)
Glute Ham Raise

Keep in mind i have a practice 1 time a week and 2 games a week.

Thanks!


#2

how strong are you in bench, OHP, squat, and DL? When is your season?


#3

What was your line of thinking in exercise selection? Are those your favorites? If you don’t have an idea of rep/set scheme, you probably aren’t ready to do your own programming, and should just pick a respectable program from someone who does know what they are doing.


#4

[quote]1 Man Island wrote:
how strong are you in bench, OHP, squat, and DL? When is your season?[/quote]

Bench 195
Squat 285
Dead 315
OHP 155

pretty much year round…


#5

[quote]Ecchastang wrote:
What was your line of thinking in exercise selection? Are those your favorites? If you don’t have an idea of rep/set scheme, you probably aren’t ready to do your own programming, and should just pick a respectable program from someone who does know what they are doing.[/quote]

they have all worked for me in the past, and yes i enjoy them. any programs that you recommend?


#6

[quote]Canuck88 wrote:

[quote]1 Man Island wrote:
how strong are you in bench, OHP, squat, and DL? When is your season?[/quote]

Bench 195
Squat 285
Dead 315
OHP 155

pretty much year round…[/quote]

strong OHP in relation to your bench. Seems you might have spent some extra time on it.

If you want a decent routine, check the front page of tnation. Colucci just put up a good article on full body training 3 times a week.


#7

^ Yup. What could be better than doing a good program and having the author around and willing to spend time to help you out?


#8

[quote]dt79 wrote:
^ Yup. What could be better than doing a good program and having the author around and willing to spend time to help you out?[/quote]

Keep a note of what you ate yesterday though, it might pop up.