T Nation

War Ready Guns Program!

Hey all,

Just finished CT’s HSS-100 Chest routine and really enjoyed it. This week I’m doing a a deload week. training 3 times and staying lowish volume with highish reps. About to start the “12 weeks to war ready guns” program! This is how I’m gonna run it, just wondering if you guys could have a quick look and see what you think.

2 arm sessions

Mon: Chest/Back
Tues: Arms1
Wed:
Thur: Legs
Fri: Arms2

Mon: Chest/Back
Tues: Arms1
Wed:
Thur: Legs
Fri:

For my chest/back workout I was thinking:

3x8 Incline barbell press
3x10 Incline dumbbell press
3x12 Incline cable flyes
3x8 Bent over rows
3x10 Pullups
3x8 Low pulley rows

I’ll also be training shoulders, but probably only 2x12-15 side laterals and rear delt raises for them.

For leg day I’m thinking of following you “workout a” from pillars of strength routine.

So squats, romanian deadlifts and hack squats with calf raises!

What do you think?

Hi ethos,

I am in week 4 of the program and would like to point out that it’s deceptively tough!

The only thing that i would consider is how much bench pressing you do on your chest day. There are a lot of close grip bench press movements in the program and you could easily overtrain by doing barbell bench press as well. You might want to consider focusing more on vertical pressing for a while.

Good luck with the program.

Ben

Thanks for the tip! Have you gained any size yet? Asked CT and he changed the days to:

Mon: Chest/Back
Tues: OFF
Wed: Arms1
Thur: Legs
Fri: OFF
Sat: Arms2
Sun: OFF

Mon: Chest/Back
Tues: OFF
Wed: Arms1
Thur: OFF
Fri: Legs
Sat: OFF
Sun: OFF

With looks better and also help a little with what you were saying about too much pressing!!

I actually found that I recover extremely fast from those workouts. So instead of 7 days between Volume and Density, I just paired the two in one week, and left the Intensity week alone.

Everyone recovers different though, and I’m a high frequency kinda guy anyways.

I’ve just finished CT’s HSS-100 routine, so I wanna lower the frequency. 5 days a week is too much for in, 4 weeks was just enough. So dropping to 4 / 3 times a week now suites me very nicely!!!

Regarding my chest/back routine I’m not sure if this is too much volume?

Anyone else have a split with chest/back on the same day- if so what do you do?

[quote]ethos wrote:
I’ve just finished CT’s HSS-100 routine, so I wanna lower the frequency. 5 days a week is too much for in, 4 weeks was just enough. So dropping to 4 / 3 times a week now suites me very nicely!!!

Regarding my chest/back routine I’m not sure if this is too much volume?

Anyone else have a split with chest/back on the same day- if so what do you do?[/quote]

To maintain chest/back, all you need is 3 heavy movements each.

Wide-grip benchpress to neck-4x6
V-bar dips-4x6
Decline flies-4x6

Wide-grip Pull-up/down-4x6
Wide-grip Bentover row-4x6
Standing face-pulls-4x6

Under 75 reps per musclegroup so it’s not too taxing, but still heavy enough to maintain the chest/back.

ALWAYS use a wide grip to avoid overtraining the arms.

I’ll probably measure at the end of week 4 to check if I have increased arm size. Unfortunately I’ve struggled to maintain frequent workouts, so the 4 weeks have taken 6 to complete, which may mean I won’t have improved. Having said that I have noticed that my strength has improved on the exrecises.

The other 3 workouts I do are along the lines of the One Lift A Day parameters. I do RDL, Hang Clean & Press plus one day with two exercises - flat DB Bench and Cable Rows. I’m rehabbing a hip injury as well so I’m doing lots of glute activation work such as light high rep box squats, pull throughs etc. This is one reason I chose the arm program, it would give me a focus during a period when I can’t do heavy squats or deadlifts.

Cheers,

Ben

[quote]bg100 wrote:
I’ll probably measure at the end of week 4 to check if I have increased arm size. Unfortunately I’ve struggled to maintain frequent workouts, so the 4 weeks have taken 6 to complete, which may mean I won’t have improved. Having said that I have noticed that my strength has improved on the exrecises.

The other 3 workouts I do are along the lines of the One Lift A Day parameters. I do RDL, Hang Clean & Press plus one day with two exercises - flat DB Bench and Cable Rows. I’m rehabbing a hip injury as well so I’m doing lots of glute activation work such as light high rep box squats, pull throughs etc. This is one reason I chose the arm program, it would give me a focus during a period when I can’t do heavy squats or deadlifts.

Cheers,

Ben[/quote]

Most of the gains will come during a “down period” of two weeks after the arm program. Sadly I feel that CT used too much rest as it is, falling behind 2 weeks is just plain killing it.

[quote]Hannibal King wrote:
To maintain chest/back, all you need is 3 heavy movements each.

Wide-grip benchpress to neck-4x6
V-bar dips-4x6
Decline flies-4x6

Wide-grip Pull-up/down-4x6
Wide-grip Bentover row-4x6
Standing face-pulls-4x6

Under 75 reps per musclegroup so it’s not too taxing, but still heavy enough to maintain the chest/back.

ALWAYS use a wide grip to avoid overtraining the arms.[/quote]

I was thinking of the same sort of volume. Problem is, my shoulder doesn’t like alot of wide grip stuff. Also dips use alot of tricep so not sure if this was a good movement for this routine?

Was thinking what I originally suggested but every 4 weeks drop it to all flat then decline. Spanning the whole 12 weeks. So 4 weeks of all incline, 4 weeks of all flat etc…