Slight decline bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
Slight decline bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
Slight decline speed bench 6 x 3 with 50% of no.1
DAY 2
Front squat ramp to 1RM
Back squat, start at 70% of no.1 and ramp to 1RM
Back squat from pins just above sticking point start at 70% of no.2 and ramp to 1RM
Power clean 6 sets of 2 reps
Prowler heavy pushes (as heavy as possible for 20 yards) 6 sets of 20 yards
DAY 3
Snatch-grip high pulls ramp to 1RM
Snatch-grip low pulls, start at 70% of no.1 and ramp to 1RM
Clean-grip low pulls, start at 70% of no.2 and ramp to 1RM
Romanian deadlift 3 x 6-8 reps
DAY 4
Slight decline bench pres ramp to 3RM
Slight decline bench pres 8 x 3 @ 90% of no.1
Slight decline close-grip bench from pins (just above sticking point) 4 sets of 3 with 80% of no.1
DB shoulder press 4-5 sets of 6-8 reps
DAY 5
Back squat ramp to 3RN
Back squat 6 sets of 3 with 90% of no.1
Deadlift 4-5 sets of 4-6 reps
Prowler sprints (moderate weight, maximum speed over 30m) 6 sets
DAY 6
Snatch-grip high pulls ramp to 3RM
Snatch-grip high pulls, 6 sets of 3 reps with 90% of no.1
RDL 4-5 sets of 8-10 reps
DAY 7
Regula bench press ramp to 6RM
Regular bench bench 4 sets of 6 with 90% of no.1
Floor press 4 sets of 6 with 80% of no.1
Rope triceps extension 4-5 x 8-10
DAY 8
Back squat heels elevated (10lbs plate) ramp to 6RM
Back squat heels elevated (10lbs plate)4 sets of 6 with 90% of 6RM
Power clean complex (3 power clean + 3 front squat + 3 RDL) 3 sets
Prowler for distance (moderate weight and speed) max distance in 10 minutes
DAY 9
Snatch-grip high pulls ramp to 6RM
2, Snach-grip high pulls 4 sets of 6 with 90% of no.1
DAY 10
Max out on squat and bench
DO THAT CYCLE 3 TIMES, REST 1 DAY AFTER DAY 6 AND DAY 10
After repeating this 3 times what would you guys recommend for someone who’s primary goal is to increase strength. Keep doing the 10 day layout till you stall or use different movements for the 10 day cycle? Switch to the strength cluster set up?
I also wanted to incorporate the power clean and press but still work on my bench to maintain it. But most splits I see with the layer system either have one or the other.
CT you are amazing seriously I appreciate the response and help. I’m about to finish the 2nd cycle and my starting 1rm was my 6rm yesterday. Using bar speed as my indicator on when to end my ramps has worked amazingly well. I know the extra sessions have helped a lot with my technique and doing your overhead holds with my warmup has helped my shoulders out immensely contributing to the increase in poundages.
I would highly recommend this split to anyone that likes frequent training and wants to get their numbers up.
[quote]domcib wrote:
is there a way to get some more overhead work in there?
on the db presses, can i practice the external shoulder rotation with these? [/quote]
DAY 1
Slight decline bench press ramp to 1RM
Slight decline bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
Slight decline bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
Slight decline speed bench 6 x 3 with 50% of no.1
DAY 2
Power clean technique work, 6 x 2 with roughly 70%
Front squat ramp to 1RM
Back squat, start at 70% of no.1 and ramp to 1RM
Back squat from pins just above sticking point start at 70% of no.2 and ramp to 1RM
Prowler heavy pushes (as heavy as possible for 20 yards) 6 sets of 20 yards
DAY 3
Snatch-grip high pulls ramp to 1RM
Snatch-grip low pulls, start at 70% of no.1 and ramp to 1RM
Clean-grip low pulls, start at 70% of no.2 and ramp to 1RM
Romanian deadlift 3 x 6-8 reps
DAY 4
Slight decline bench pres ramp to 3RM
Slight decline bench pres 8 x 3 @ 90% of no.1
Slight decline close-grip bench from pins (just above sticking point) 4 sets of 3 with 80% of no.1
DB shoulder press 4-5 sets of 6-8 reps
DAY 5
Back squat ramp to 3RN
Back squat 6 sets of 3 with 90% of no.1
Deadlift 4-5 sets of 4-6 reps
Prowler sprints (moderate weight, maximum speed over 30m) 6 sets
DAY 6
Power clean & push press (or push jerk or split jerk) ramp to 2RM
Power clean & push press (same as above) 6 sets of 2 with 90% of 2RM
RDL 4-5 sets of 4-6 reps
Power clean from hang (or blocks) 4 x 3 with 70% of 2RM
DAY 7
Regula bench press ramp to 6RM
Regular bench bench 4 sets of 6 with 90% of no.1
Floor press 4 sets of 6 with 80% of no.1
Rope triceps extension 4-5 x 8-10
DAY 8
Back squat heels elevated (10lbs plate) ramp to 6RM
Back squat heels elevated (10lbs plate)4 sets of 6 with 90% of 6RM
Power clean complex (3 power clean + 3 push press + 3 front squats) 3 sets
Prowler for distance (moderate weight and speed) max distance in 10 minutes
DAY 9
Power clean & push press (or jerk) 6 x 2 @ 70% of your 2RM from day 6
Snatch-grip high pulls ramp to 6RM
DAY 10
Max out on power clean and bench
DO THAT CYCLE 3 TIMES, REST 1 DAY AFTER DAY 6 AND DAY 10
CT with the 10 day cycle do you think doing a bodyweight exercise at the end of the workout that is related to the muscles being trained would be ok? Something like you spoke about before with doing 50 reps.
[quote]Jimjamin wrote:
CT with the 10 day cycle do you think doing a bodyweight exercise at the end of the workout that is related to the muscles being trained would be ok? Something like you spoke about before with doing 50 reps.[/quote]
If he spoke about it before it’s probably safe to say it’s still ok to do. I personally do 50 bw dips after pressing days and 50 ring pulls after SGHP and Squat days.
CT I did the first day of the 10 day cycle looked like this:
Slight decline bench press 135, 185, 205, 225, 245, 265, 285, 305
Slight decline just above sticking point 205, 225, 245, 265, 285, 305
Slight decline lockout 205, 225, 245, 265, 285, 305, 325, 345, 365, 385, 405, 425
Slight decline speed press 6x3
Does this look like a good ramp? I was thinking for the slight decline above sticking point I should do smaller jumps in weight considering I only got 6 sets or is that fine?
Hi Coach,
Thanks for being available to help with all the questions that arise. One more, if you please. On days 1,2, and 3 of the above cycles, when we reset to 70% of 1RM and then ramp again to 1RM on subsequent exercise, how many sets are we looking to get there in? I know these are supposed to be shorter workouts, but it’s still taking me some time because I use about 7-9 sets on each ramp adding anywhere from 10-20 lbs each time. Should I use bigger jumps on movements 2 and 3? Thanks again.
Any recommendations for deload weeks after we hit the 10 day Layers cycle 3 time? I remember Lonnie posted a deload scheme after the back to back accumulation phases with no strength phases built in.
Well, first do you really need a deload? Are you acky? Are you losing motivation? Are you losing weight?
If you think you need to, doing one week of the same structure but with 60% of the volume on the main movements and dropping the assistance work would be my recommendation.
Any recommendations for deload weeks after we hit the 10 day Layers cycle 3 time? I remember Lonnie posted a deload scheme after the back to back accumulation phases with no strength phases built in. [/quote]
brandon,
did you do 3 cycles with that “cluster” work you were doing?