T Nation

Where I'm at Now!

A few weeks ago I posted a program and was met with the usual negative posts…well 3 weeks in i’ve changed it slightly to suit my needs and things are going great. Heres how i’m getting on.

Monday - leg day
I was doing various things but after a lot of thought have moved onto Thibs Skinny legs cure after reading how others have gotten on.

A Front Squat / Back Squat (close) / Back Squat (wide)
4 sets 6 reps each exercise @ 90kg 180sec rest

B Rom Dead / Snatch Dead / Sumo Dead
4 sets 6 reps each exercise @ 95kg 180sec rest

C1 Step Up / Lunge / Squat
3 sets 8reps each leg @ 20kg DB 120sec rest
C2 Neg Natural GHR
3 sets of 3

D 100 Squats @ 20kg

Wednesday - Chest Shoulders

A BB Bench
3 x 10 @ 100kg

B BB Shrugs
3 x 10 @ 120kg

C DB Seated Shoulder Press
3 x 10 @ 25kg

D DB Lat Raises
3 x 10 @ 15kg

E DB Incline Press
3 x 10 @ 35kg

F Plate Raise
3 x 10 @ 25kg

G DB Flys
1 x 20 @ 15kg

Friday - Back

A Deadlift
3 x 10 @ 120kg

B Pull Ups
3 x 10 @ BW

C Rack Pulls
3 x 10 @ 130kg

D DB Single arm row
3 x 10 @ 30kg (continous)

E Hang Cleans
3 x 10 @ 60kg

F BB Goodmornings
3 x 10 @ 60kg

Saturday - Arms / Abs

A1 Dips 3 x 10 @ 25kg
A2 Chin Ups 3 x 10 @ BW
A3 Weighted Sit Ups 3 x 10 @ 27.5kg

B1 Close Bench 3 x 10 @ 80kg
B2 Arm Curl 3 x 10 @ 35kg
B3 Sit Up combo 3 x 40

C1 Skullcrushers 3 x 10 @ 40kg
C2 Alt DB Arm Curls 3 x 10 @ 20kg
C3 Bench sit up combo 3 x 10 @ 60kg

I also do a bit of running on Tue and Thur and cycle the odd day to work (13miles total)

So again i’m interested in what you think. I’m sticking with this until x-mas then I’ll see how i’m doing before may be going onto a 5 x 5 or sheiko style workout…or i might just keep going

You do a lot of work, my friend. I can’t spot any obvious holes in your program, I just hope you eat enough to fuel all that volume.

Don’t do chin ups the day after pullups.