CT 10 Day Rotation

Training
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Does anyone have the 10 day rotation lying around, which you repeat 3 times then retest 1RM’s?

I swore I wrote it down but can’t find it!!

Any help would be appreciated :slight_smile:

EDIT: Have google searched and forum searched and cant find it :frowning:

2

When it comes to building the type of physique I like: powerful looking, lean, muscular and hard like a brick wall; the three most important training zones to spend a lot of time in are:

1RM/95-100%: This builds limit strength and increases muscle hardness via an increase in myogenic tone and specific hypertrophy of the fast-twitch (more superficial) fibers. Also increases your capacity to recruit the growth-prone fast-twitch fibers.

3RM/90-95%: This is the zone where you can do a lot of mechanical work without killing the nervous system and while still getting the strength-building effect of maximal lifting. There is a HUGE difference on the nervous system between 90-95% and 100%. So that zone allows you to take advantage of the performance improvement from the 1RM zone while getting a lot of mechanical loading.

6RM/80-85%: This is the high load zone where you create more hypertrophy via a high metabolic demand. The longer time under heavy tension (vs. the 1 and 3RM zones) activate different growth processes/pathways than the heavier loading zones do. It’s a training zone that allows you to stimulate muscle growth at little nervous system expenses, a way to continue building muscle while allowing the nervous system to recover.

How would one set this for for emphasis on the Squat?

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 press 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 3RM
  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. Regular 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

3

Just think of it as Push, Legs, Pull as a split and the 1RM day as techniques to overload the pattern so you get used to using more weight, a 3RM day doing a ramp and then 18-24 reps depending on the movement, a rest day, then a 6RM day doing about 24 reps with 90% of the ramp and complexes (which is the same as the 3RM day - 90% of the 3RM ramp weight), then a test day to check your progress. An accessory movement may be thrown in (i.e. correct a weakness or overhead movements if you benched as your main movement) and the prowler. The SGHP is commonly used for the pull day because it’s an awesome muscle building movement.

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