T Nation

Training Program

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!

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

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]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]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?

[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.

^ 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]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.