My Swan Song Program – Ashley Jones

[sthompson@getstrength.com]

Posted on behalf of Ashley Jones

Well this was to be number 6 in my Pencil series but I have been using it myself for a couple of weeks and I just had to share it with you, at my age I do not know how long I will be able to keep the program going, but I am thinking 3 weeks and then re-assess, feel free to substitute different exercises on different days, whatever you have available where you train or whatever gives you good results, the other variation you can look at is swapping the am/pm ordering of the exercises on Thursday and Friday, go well, ash

Program 6

Monday (Shoulders/Legs)

am

3 x 3 Front Squat s/s Standing Military Press

4 x 4 Back Squat s/s Seated Press Behind Neck

pm

4 x 6 Cambered Bar Box Squat s/s Seated DB Shoulder Press

3 x 8 Leg Extension s/s DB Lateral Raises

Tuesday (Chest/Back)

am

4 x 6 Incline DB Bench Press s/s Hammer Low Row

3 x 8 Flat DB Bench Press s/s Hammer High Row

pm

3 x 3 Barbell Bench Press s/s Bent Over Row

4 x 4 Incline Bench Press s/s Weighted Chins

Wednesday (Olympic)

am or pm

3 x 3 Power Snatch

4 x 4 Power Clean

5 x 5 Dead lift

Loaded Ab work – Suitcase Dead lift, Shovel Lift, Turkish Get Up, Zercher lift

Thursday (Shoulders/Legs)

am

3 x 3 Front Squat s/s Standing Military Press

4 x 4 Back Squat s/s Seated Press Behind Neck

pm

4 x 6 Cambered Bar Box Squat s/s Seated DB Shoulder Press

3 x 8 Leg Extension s/s DB Lateral Raises

Friday (Chest/Back)

am

4 x 6 Incline DB Bench Press s/s Hammer Low Row

3 x 8 Flat DB Bench Press s/s Hammer High Row

pm

3 x 3 Barbell Bench Press s/s Bent Over Row

4 x 4 Incline Bench Press s/s Weighted Chins

Saturday (Gluts/Hamstrings/Lower Back)

am or pm

4 x 6 Good Morning

3 x 8 Romanian Dead lifts

2 x 12 Glut Ham Raise

3 x 25 Rollouts or unloaded Ab work or your choice

[dpoettcker]

Because of work commitments, I can’t get to the gym twice a day. If I were to do both AM and PM workouts in the same session, should I split them with an extended rest or just go at it?

Thanks,

Dave

[ridgerunnersp]

Holy crap that’s a serious program.

[Author]

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