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haha i stole it too, so feel free to use it my friend.

And your right, attitude is a huge factor. Sometimes I have to take a step back and remind myself to be positive, and keep forging ahead.

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6/18

Power cleans - 1X5 136, 3X3 155, 175, 185, 1Xfail 205
T-bar rows ss w/ HS rows - 4X8

Deadlifts - 1X5 275, 5X1 315, 325, 335, 345, 365
Military - 3X3 135, 1X2 145
Dips/dip shrug combo ss w/ shrugs

I'm loving the new gym I'm working out at. The trainers there are all very knowledgable. I sat and talked with one of the guys for 45 minutes about nutrition and training and we came up with a new program for me. I'm excited about it.

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Nice work Ross and enjoy the new gym.

Nice Deadlifting Ross, enjoy that new gym too mate.

Okay....so I figured I would chronicle that conversation I had with one of the trainers this week. I think that he and I have a lot of the same philosophies. I wrote out the upper/lower workout that I do when I'm not doing 3 full body workouts a week. And I wrote out the other workout also. We went over my experience, goals, injuries, restrictions, availability, etc. He wanted me to try the following workout. We went through everything together and I couldn't do a few of the lifts that he wanted. So here is everything:

Push
Flat bench 3x
Incline DB press 3x
Weighted dips 3x
Behind neck ext/press combo 2-4x

Pull
BB Bent rows 3x
One arm rows 3x
Lat pulls - 3x
BB curls - 4x
Hammer strength rows - 3x

Legs
Squats 3x
Leg curls 3x
Leg press 3x
Close stance squats 3x

This is the first time that I looked over the workout closely. He insisted that I do flat bench press even though I hate it. I understand that it's a good exercise and since I haven't done it in a month or more, I think it will be good for me. There are no deadlifts. I could only do them once a week anyway if at all because of squatting frequency. I can go heavy with squats or deads...not both in the same week.

The other thing is that there are no set days. I have to manage my recovery and frequency myself. I'm a little anxious about that, but I think it won't be difficult. I just haven't done it in a few years. I will start this program tomorrow if I don't make bad decisions tonight. I need to choose the weights I'll start my linear progression from also.

^^^^ How is this going to look on a two week schedule? I'm trying to picture it but I don't want to assume what your volume is going to be.

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I don't know I plan on training 6 days a week. But until I start, I'm not sure how I'll be affected. I haven't done several of these lifts in a while and if I have, then it hasn't been done consistently. I also haven't been in a set program where I could keep track of my progression very well in a couple of months. I might end up doing:

Sun - push
Mon - pull
Tue - legs
Wed - push
Thur - pull
Fri - legs
Sat - rest
repeat

or

Sun - push
Mon - pull
Tue - legs
Wed - rest
Thur - push
Fri - pull
Sat - legs
rest or repeat

And I might need to take a day off between the three workouts. He never filled in rep ranges, so I assume he was leaving that for me to decide. I plan on doing 5R for compounds and 8R for accessory lifts.

That is alot of volume. I would make sure that one day is a light day in that group so you don't burn out too much. also ever think of doing:

Sun - pull
Mon - push
Tue - legs
Wed - rest
Thur - rest
Fri - pull
Sat - push
Sun - legs
rest or repeat

I agree that it's a lot of volume. What you posted looks good. Honestly though, I think I will just have to see how it goes. I generally have a pretty good idea of how much rest I need during a program. So after I start, we'll see. And obviously I'll probably need less rest when intensity and volume are low at the start. We specifically talked about having predetermined days for each set of movements and he was totally against it. I agree with him. I think that the days will eventually fall into a set pattern, but I'm not going to plan anything because of that. I hate "light" days, so I'll probably just take an extra day or two off when it comes to that.

Does all of that make good sense in your opinion?