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Old 08-03-2013, 02:04 AM   #1
skids
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Default Feedback for my proposed training program

Gidday there, me again.

Had some time to think about things the last couple of days and I'm thinking of making a change.

Now I know I shouldn't change my program, but I look at my training habits and it seems to be that I train like a caveman. I like to flog one of the big three to death on its given day and everything after that is a hit or a miss. And then there is the issue of equipment, I only have big and basic equipment, I have no fluffy stuff.


What I am thinking is.......

Squat Mondsay
Bench Tuesday
Deads thursday
Press Friday

All of this done it Rep goal fashion except deadlifts, more on them latter.

Accessory work will be done in the Jim Wendler Big and Boring system 5x10 and a variation of the big mover that I have just completed.

So some thing like this......

Big Mover, Squats (3x20) Rep goal
Accessory, Front Squat / Safety bar squat / Oly Squats ect (5x10) sets and reps
Accessory 2, Gut work (maybee)

By this stage I'm sure yous have the idea.

Now the complete training system

Day 1

Squat (3x20)
Squat variation 5x10
Gut
Leg curls, 4xheaps

Day 2

Bench Press (4x25)
Bench Press variation 5x10
Row variation
Tricep extension
Curls

Day 3 (as per one of BTB programs)

Dead Lift, ramped to something rather heavy
Dead lift, singles at 75-85% for 5 to 10 minutes.
Squats, Ramped to something Heavy and doubles and triples on the way back down
Power Shrugs, add a plate system
Leg Curls, 4x whatever

Day 4

Over Head Press (4x30)
Press variation 5x10
Chins, sprinkled throughout training.
Rows
Tricep extension
Curls

And there we have it, Please let me know what yous think .

Cheers, Nathan.

Last edited by skids; 08-03-2013 at 02:55 PM.
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Old 08-03-2013, 02:14 AM   #2
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Nothing wrong with busting ass on the compound movement for the day and doing some assistance after. Just don't sacrifice effort on the big multi-joint movements to put effort in on smaller single joint movements with lesser loads. Looks good man.
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Old 08-03-2013, 02:20 AM   #3
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Originally Posted by fenrisulfr View Post
Nothing wrong with busting ass on the compound movement for the day and doing some assistance after. Just don't sacrifice effort on the big multi-joint movements to put effort in on smaller single joint movements with lesser loads. Looks good man.
Cheers fen, Yeah thats sort of the idea, I'll flog my self on the big mover and then hammer out my first lot of accessory work, and just taper off from there.
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Old 08-03-2013, 08:25 AM   #4
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Looks good Skids.
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Old 08-04-2013, 07:28 PM   #5
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Looks good Skids.
Yeah i'm going to hit and see what happens, should be interesting.
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Old 08-19-2013, 10:52 AM   #6
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Quote:
Originally Posted by skids View Post
Gidday there, me again.

Had some time to think about things the last couple of days and I'm thinking of making a change.

Now I know I shouldn't change my program, but I look at my training habits and it seems to be that I train like a caveman. I like to flog one of the big three to death on its given day and everything after that is a hit or a miss. And then there is the issue of equipment, I only have big and basic equipment, I have no fluffy stuff.


What I am thinking is.......

Squat Mondsay
Bench Tuesday
Deads thursday
Press Friday

All of this done it Rep goal fashion except deadlifts, more on them latter.

Accessory work will be done in the Jim Wendler Big and Boring system 5x10 and a variation of the big mover that I have just completed.

So some thing like this......

Big Mover, Squats (3x20) Rep goal
Accessory, Front Squat / Safety bar squat / Oly Squats ect (5x10) sets and reps
Accessory 2, Gut work (maybee)

By this stage I'm sure yous have the idea.

Now the complete training system

Day 1

Squat (3x20)
Squat variation 5x10
Gut
Leg curls, 4xheaps

Day 2

Bench Press (4x25)
Bench Press variation 5x10
Row variation
Tricep extension
Curls

Day 3 (as per one of BTB programs)

Dead Lift, ramped to something rather heavy
Dead lift, singles at 75-85% for 5 to 10 minutes.
Squats, Ramped to something Heavy and doubles and triples on the way back down
Power Shrugs, add a plate system
Leg Curls, 4x whatever

Day 4

Over Head Press (4x30)
Press variation 5x10
Chins, sprinkled throughout training.
Rows
Tricep extension
Curls

And there we have it, Please let me know what yous think .

Cheers, Nathan.
Nice program almost the same as my program, I love doing the basic but the most effective program specially squat, bench press and deadlift.
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Old 08-19-2013, 11:31 AM   #7
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If you feel that you're losing some intensity on your DL day you might want to think about moving that to Friday and your press to Thursday. For me, my upper body recovers quick so having the extra days off between lower days really helps in terms of progression as you're getting two days complete off after your Day 4 to recover the legs.

Looks like a solid program though, good luck with it!
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