CT, I attempted the back workout from the program you mentioned in the other thread for trial yesterday. I was surprised to find that by the end of workout I was not as wiped out as layers make me feel by the end, rather I felt I still have energy to work more. Now I’m going to use the same workout for a few weeks with only a little change in back workout. I had a very good experience with Power Cleans during the Athlete Lean Program to make me lean so I’ve decided to retain the rest of the program as it is with slight changes in assistance work.
Please take a look whenever you find time and make any recommendations if any. Here’s the program
Monday - DEADLIFT
A. Deadlift
54321
B. Deadlift from deficit
4 sets of 3 reps
C. SGHP from the hang or blocks
4 sets of 5 reps
D. Pull ups
4 sets of 6-8 reps
E1. Seated rows
3 sets of 8-10 with 2 seconds hold
E2. Face pull or band-pull apart
3 sets of 12-15 reps
(E1 and E2 being a superset)
Wednesday - BENCH PRESS
A. Bench press
54321
B. Wide-grip bench press with pause just above chest
4 sets of 4 to 6
C. Incline bench press
4 sets of 6 to 8
D1. Cable cross-over
3 x 8-10 reps
D2. Dips (no weight)
3 x max reps
D3. Push ups
3 x max reps
(D1 to D3 are a giant set)
E. Triceps work
Thursday - SQUAT
A. Back squat
54321
B. Power clean + Front squat
4 sets of 2 power cleans + max reps front squats
C1. Leg extension
3 x 12-15 with 2 seconds squeeze at top
C2 Body weight Lunges
3X max reps
D1. Leg press / hack squat
3 x 10-12
D2 Bodyweight Squats
3 X Max reps
E. Biceps work
Saturday - OVERHEAD WORK
A. Power clean + Push press
54321
B. Power clean from hang + Military press
4 sets of 3+3 (clean, press, clean, press, clean, press)
C. High incline DB press
4 sets of 6 to 8
D1. DB lateral raise
3 x 8-10 reps
D2. DB front raise
3 x 8-10 reps
D3. DB Arnold press
3 x 8-10 reps
(D1 to D3 are a mechanical drop set and use the same weight)
E. Triceps work