T Nation

Workout Plan Critique

Hello all,

My name is Dan. I have been perusing T-Nation for about a year and a half now. I am 18, go to Prep school and I play hockey.
My stats are as follows

weight- 196lbs around 17% bf
Height- 5 9

(all of the following are calculated maxes)

Bench- 245
Squat- 365
Dead- 340 (weak)

My goals are as follows:

Weight ~200lbs or so at 12% bf
bench 265
Squat 400
Dead 400

I would like to acheive this before next season…aka end of November.

My plan is very simple. I try to center around 5 core lifts each day: Dead, Squat, Clean, Bench and Military Press. The auxillary lifts get switched up occasionally depending on how I feel so the true consistency comes from the first lift each day.

Monday: Chest/tris/upperback
Bench 5x6

decline dumbell press
Machine row
(superset x3)

Cable crossover flys
Tri Pulldown
(superset x 3)

Dips (weighted dropsets)
Pullups to failure
(superset x5)

Tuesday: Leg day numero uno
Back squat
5x6 up to 3 rep max

Power cleans
5x6

Cable sidestep on both sides
3x8

Calf raises

Wed: Cardio/rest

Thursday: Shoulders/Biceps/cardio/abs
standing barbell Military press
5x6

Isolated curl (one arm…then abs…then other arm)
Weighted Abs.
(superset 3x8)

Lateral raises prefatigue for
Seated vertical dumbell press
4x6

Dumbell row
dumbell front raise
(4x8 superset)

Friday: Legs number 2!
Single leg deadlift with dumbells
5x6 (everyother week this is regular Deads)

Hack squats elevated on 25lb plates
5x8

Calf Raises
4x8

Hamstring Curls
Leg extensions
Superset 3x8

Saturday:Cardio or rest

Sunday: rest

My diet is solid typically… Once I return to school its near perfect 7 days a week.

Now here are the questions

  1. Is powercleaning and Squatting too much for one day?

  2. Are my goals attainable by november?

  3. Any other lifts I should start to consider for explosivness?

4)Supps other than creatine whey and multivitamins?

5)For footwork, do you think jumprope would be good for a few times a week…at least until late october when I begin to transition to more cardio and agility?

Thanks in advance for your responses…
Daniel

[quote]dantheman wrote:
Hello all,

My name is Dan. I have been perusing T-Nation for about a year and a half now. I am 18, go to Prep school and I play hockey.
My stats are as follows

weight- 196lbs around 17% bf
Height- 5 9

(all of the following are calculated maxes)

Bench- 245
Squat- 365
Dead- 340 (weak)

My goals are as follows:

Weight ~200lbs or so at 12% bf
bench 265
Squat 400
Dead 400

I would like to acheive this before next season…aka end of November.

My plan is very simple. I try to center around 5 core lifts each day: Dead, Squat, Clean, Bench and Military Press. The auxillary lifts get switched up occasionally depending on how I feel so the true consistency comes from the first lift each day.

Monday: Chest/tris/upperback
Bench 5x6

decline dumbell press
Machine row
(superset x3)

Cable crossover flys
Tri Pulldown
(superset x 3)

Dips (weighted dropsets)
Pullups to failure
(superset x5)

Tuesday: Leg day numero uno
Back squat
5x6 up to 3 rep max

Power cleans
5x6

Cable sidestep on both sides
3x8

Calf raises

Wed: Cardio/rest

Thursday: Shoulders/Biceps/cardio/abs
standing barbell Military press
5x6

Isolated curl (one arm…then abs…then other arm)
Weighted Abs.
(superset 3x8)

Lateral raises prefatigue for
Seated vertical dumbell press
4x6

Dumbell row
dumbell front raise
(4x8 superset)

Friday: Legs number 2!
Single leg deadlift with dumbells
5x6 (everyother week this is regular Deads)

Hack squats elevated on 25lb plates
5x8

Calf Raises
4x8

Hamstring Curls
Leg extensions
Superset 3x8

Saturday:Cardio or rest

Sunday: rest

My diet is solid typically… Once I return to school its near perfect 7 days a week.

Now here are the questions

  1. Is powercleaning and Squatting too much for one day?

  2. Are my goals attainable by november?

  3. Any other lifts I should start to consider for explosivness?

4)Supps other than creatine whey and multivitamins?

5)For footwork, do you think jumprope would be good for a few times a week…at least until late october when I begin to transition to more cardio and agility?

Thanks in advance for your responses…
Daniel

[/quote]

Daniel:

18 years old, eh. Currently, according to your figures you have 163lbs of Lean mass and 33 lbs of fat mass. In 10 weeks time your goal is to gain 13 lbs of muscle and lose 9 lbs of fat.

I’m not saying it is impossible, but it will take a helluva lot of hard work. You’re nutrition will have to be bang on, no fucking around there and recovery extremely important if you want to add that type of mass in the time allotted.

answer to your q’s…

  1. no, i’d do cleans before squats though

  2. answered above

  3. maybe some snatch variations on your second leg day. also sure wouldn’t hurt to ham GHR’s in there instead of the leg curls. Hockey players will benefit more from being strong in hip extension than isolated knee flexion.

try some side to side plyo lunges.

multi angular lunges and bulgarians will be good to include somehow. of course not all at once but transition them in and out.

4)no, ought to be good there. eat a lot, then eat more.

  1. jump rope is great. two feet, one foot, every other foot, change up the routines. doing grapevine or carioka as it is sometimes referred to with low knees as fast as you can will help. want fast feet. do sprints of 10 yds from a face down position. so much of hockey is acceleration so being able to accelerate straight ahead can carry over to other angles.

hope this helps.

Thanks.
I have tried doing things like side lunges and step up varitions…box jumps…etc.

I have to look into the other lifts you suggested.

One question: why the cleans before squats?

The clean is an explosive movement and very demanding on the Nervous System. You may find you’ll get an enhanced squat workout after doing cleans because your fast twitch fibers will be primed from the explosive lifting. However, I have not seen or experienced this effect doing squats first.

The clean is also highly technical and limiting fatigue would be wise when going into it.

bump

any other opinions?

not verry realistic heres a program to help you tho

week 1

deadlift 10lbs x 10
squat 10lbs x 10
bench 10lbs x 10

week 2

deadlift 10lbs x 10
squat 10lbs x 10
bench 10lbs x 10

week 3

deadlift10 lbs x 10
squat 10lbs x 10
bench 10lbs x 10

week 4

deadlift 10lbs x 10
squat 10lbs x 10
bench 10lbs x 10

week 5

deadlift 10lbs x 10
squat 10lbs x 10
bench 10lbs x 10

week 6

deadlift 10lbs x 10
squat 10lbs x 10
bench 10lbs x 10

week 7

deadlift 10lbs x 10
squat 10lbs x 10
bench 10lbs x 10

week 8

deadlift 10lbs x 10
squat 10lbs x 10
bench 10lbs x 10

week 9

deadlift 10lbs x 10
squat 10lbs x 10
bench 10lbs x 10

week 10

deadlift 10lbs x 10
squat 10lbs x 10
bench 10lbs x 10

week 11

lose 9 pounds of fat
bench 265 x 1
squat 400 x 1
deadlift 400 x 1

there you go!
follow the program and youl hit all your goals

[quote]dantheman wrote:
Hello all,

My name is Dan. I have been perusing T-Nation for about a year and a half now. I am 18, go to Prep school and I play hockey.
My stats are as follows

weight- 196lbs around 17% bf
Height- 5 9

(all of the following are calculated maxes)

Bench- 245
Squat- 365
Dead- 340 (weak)

My goals are as follows:

Weight ~200lbs or so at 12% bf
bench 265
Squat 400
Dead 400

I would like to acheive this before next season…aka end of November.

My plan is very simple. I try to center around 5 core lifts each day: Dead, Squat, Clean, Bench and Military Press. The auxillary lifts get switched up occasionally depending on how I feel so the true consistency comes from the first lift each day.

Monday: Chest/tris/upperback
Bench 5x6

decline dumbell press
Machine row
(superset x3)

Cable crossover flys
Tri Pulldown
(superset x 3)

Dips (weighted dropsets)
Pullups to failure
(superset x5)

Tuesday: Leg day numero uno
Back squat
5x6 up to 3 rep max

Power cleans
5x6

Cable sidestep on both sides
3x8

Calf raises

Wed: Cardio/rest

Thursday: Shoulders/Biceps/cardio/abs
standing barbell Military press
5x6

Isolated curl (one arm…then abs…then other arm)
Weighted Abs.
(superset 3x8)

Lateral raises prefatigue for
Seated vertical dumbell press
4x6

Dumbell row
dumbell front raise
(4x8 superset)

Friday: Legs number 2!
Single leg deadlift with dumbells
5x6 (everyother week this is regular Deads)

Hack squats elevated on 25lb plates
5x8

Calf Raises
4x8

Hamstring Curls
Leg extensions
Superset 3x8

Saturday:Cardio or rest

Sunday: rest

My diet is solid typically… Once I return to school its near perfect 7 days a week.

Now here are the questions

  1. Is powercleaning and Squatting too much for one day?

  2. Are my goals attainable by november?

  3. Any other lifts I should start to consider for explosivness?

4)Supps other than creatine whey and multivitamins?

5)For footwork, do you think jumprope would be good for a few times a week…at least until late october when I begin to transition to more cardio and agility?

Thanks in advance for your responses…
Daniel

[/quote]

Why don’t you use one the billion programs on this site?

[quote]BSims wrote:
The clean is an explosive movement and very demanding on the Nervous System. You may find you’ll get an enhanced squat workout after doing cleans because your fast twitch fibers will be primed from the explosive lifting. However, I have not seen or experienced this effect doing squats first.

The clean is also highly technical and limiting fatigue would be wise when going into it.

[/quote]

I also find doing cleans as a very good prelude to DL’s work on explosion and speed and form with the cleans then move some weight with the DL’s

A problem I am having is your goal is to rasie your sqaut and DL yet you arent doing them. Now unilateral work is AWESOME but most times should be supplementary to and after moving real loads. like DL then to some single leg db work or sqaut and then do your cable side steps.

Also the chest day man thats a ton of going to failure might rethink that one.

[quote]n3wb wrote:
not verry realistic heres a program to help you tho

week 1

deadlift 10lbs x 10
squat 10lbs x 10
bench 10lbs x 10

week 2

deadlift 10lbs x 10
squat 10lbs x 10
bench 10lbs x 10

week 3

deadlift10 lbs x 10
squat 10lbs x 10
bench 10lbs x 10

week 4

deadlift 10lbs x 10
squat 10lbs x 10
bench 10lbs x 10

week 5

deadlift 10lbs x 10
squat 10lbs x 10
bench 10lbs x 10

week 6

deadlift 10lbs x 10
squat 10lbs x 10
bench 10lbs x 10

week 7

deadlift 10lbs x 10
squat 10lbs x 10
bench 10lbs x 10

week 8

deadlift 10lbs x 10
squat 10lbs x 10
bench 10lbs x 10

week 9

deadlift 10lbs x 10
squat 10lbs x 10
bench 10lbs x 10

week 10

deadlift 10lbs x 10
squat 10lbs x 10
bench 10lbs x 10

week 11

lose 9 pounds of fat
bench 265 x 1
squat 400 x 1
deadlift 400 x 1

there you go!
follow the program and youl hit all your goals
[/quote]

insist on being a douchebag?

[quote]Phill wrote:
A problem I am having is your goal is to rasie your sqaut and DL yet you arent doing them. Now unilateral work is AWESOME but most times should be supplementary to and after moving real loads. like DL then to some single leg db work or sqaut and then do your cable side steps.

Also the chest day man thats a ton of going to failure might rethink that one.

[/quote]

Im squatting once a week and deadlifting once a week. I have to go to two gyms…one is the local Y where you are unable to do deadlifts (the floor isnt reenforced so they yell at you) and the other I can only get to once a week for my squat work out.

fine dont follow my program

…just set a new PR

370 Deadlift

pretty happy
:slight_smile:

two new PRs:

400 Deadlift

and a 415 squat earlier this week.

I seem to be leaning out…or just adding muscle.