10 Day Mini Cycle

Training
1

ct. so far, since i have been using advice from you and cs, i have new 1 rep maxes for the past few years, in : bench, deads, rack deads, real squats, front squats, hi pulls, military, and cleans(i never did hi pulls, i havent done real squats, or cleans in many years, so just doing them is a Big accomplishment). and i am slimmer now in july, than ive been in a couple years(still got lot more to go, but im definitely ahead of the game). i am not as big as last year, but way stronger.

with all that, and with my wrist better,
i’d like to do the 10 day cycle layer.
are you still recomending it? if so, i’d like an"overall body plan" with a slight emphasis on lower body ifpossible.(legsstill lagging. full squat just matched bench last week).

any suggestions are deeply appreciated.

Layer System - Legs, Visual Improvement
Layer System - Legs, Visual Improvement
Layer System - Legs, Visual Improvement
Layer System - Legs, Visual Improvement
2

[quote]domcib wrote:
ct. so far, since i have been using advice from you and cs, i have new 1 rep maxes for the past few years, in : bench, deads, rack deads, real squats, front squats, hi pulls, military, and cleans(i never did hi pulls, i havent done real squats, or cleans in many years, so just doing them is a Big accomplishment). and i am slimmer now in july, than ive been in a couple years(still got lot more to go, but im definitely ahead of the game). i am not as big as last year, but way stronger.

with all that, and with my wrist better,
i’d like to do the 10 day cycle layer.
are you still recomending it? if so, i’d like an"overall body plan" with a slight emphasis on lower body ifpossible.(legsstill lagging. full squat just matched bench last week).

any suggestions are deeply appreciated.[/quote]

Yrs it is a good plan. I know that I posted a variation specializing on the squat somewhere in the related threads.

3

Here you go.
DAY 1

  1. Slight decline bench press ramp to 1RM
  2. Slight decline bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
  3. Slight decline bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
  4. Slight decline speed bench 6 x 3 with 50% of no.1

DAY 2

  1. Front squat ramp to 1RM
  2. Back squat, start at 70% of no.1 and ramp to 1RM
  3. Back squat from pins just above sticking point start at 70% of no.2 and ramp to 1RM
  4. Power clean 6 sets of 2 reps
  5. Prowler heavy pushes (as heavy as possible for 20 yards) 6 sets of 20 yards

DAY 3

  1. Snatch-grip high pulls ramp to 1RM
  2. Snatch-grip low pulls, start at 70% of no.1 and ramp to 1RM
  3. Clean-grip low pulls, start at 70% of no.2 and ramp to 1RM
  4. Romanian deadlift 3 x 6-8 reps

DAY 4

  1. Slight decline bench pres ramp to 3RM
  2. Slight decline bench pres 8 x 3 @ 90% of no.1
  3. Slight decline close-grip bench from pins (just above sticking point) 4 sets of 3 with 80% of no.1
  4. DB shoulder press 4-5 sets of 6-8 reps

DAY 5

  1. Back squat ramp to 3RN
  2. Back squat 6 sets of 3 with 90% of no.1
  3. Deadlift 4-5 sets of 4-6 reps
  4. Prowler sprints (moderate weight, maximum speed over 30m) 6 sets

DAY 6

  1. Snatch-grip high pulls ramp to 3RM
  2. Snatch-grip high pulls, 6 sets of 3 reps with 90% of no.1
  3. RDL 4-5 sets of 8-10 reps

DAY 7

  1. Regula bench press ramp to 6RM
  2. Regular bench bench 4 sets of 6 with 90% of no.1
  3. Floor press 4 sets of 6 with 80% of no.1
  4. Rope triceps extension 4-5 x 8-10

DAY 8

  1. Back squat heels elevated (10lbs plate) ramp to 6RM
  2. Back squat heels elevated (10lbs plate)4 sets of 6 with 90% of 6RM
  3. Power clean complex (3 power clean + 3 front squat + 3 RDL) 3 sets
  4. Prowler for distance (moderate weight and speed) max distance in 10 minutes

DAY 9

  1. 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

4

thanks so much… im excited !! my wrist is feelin reaall goood… my back is still somewhat effef up, but with the belt i should be good to go. and in a couple weeks my back should be much better.

5

@ct. did day 2 today for the first time. i dont have a prowler, so i didnt do them.
on the back squats from pins, i just could not get set up properly under the bar. even at 50%. on my full rom back squats, i use pins at the bottom and i pause there for a second or more, ao, i would think it should not be a problem, but, it is.
so, what do i do?
keep on trying with no weight?
do something different?
beat myself up with a stick?:slight_smile:
thanks

6

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