April 16
Warmup
A) squats from pins
135x1
185x1
225x1
275x1
315x1
345x1
375x1
335x6 clusters
B) squats
135x5
185x5
205x5
245x4,4
275x3,3,3
295x3
C) front squat
135x4
165x4
195x4
I keep nearly passing out on these.
Calf and biceps work
Hey man I like your new training style. Can you describe it a bit more, explaining percentages you use and the general setup? Thanks a lot, and I’m following along.
[quote]pwr_speed_size wrote:
Hey man I like your new training style. Can you describe it a bit more, explaining percentages you use and the general setup? Thanks a lot, and I’m following along. [/quote]
Would be interested in seeing that as well, will be following.
[quote]thetrebel wrote:
[quote]pwr_speed_size wrote:
Hey man I like your new training style. Can you describe it a bit more, explaining percentages you use and the general setup? Thanks a lot, and I’m following along. [/quote]
Would be interested in seeing that as well, will be following.[/quote]
Thanks guys! Means a lot to me; Here is my current set up:
Day one - Bench Press Pattern
A) Heavy Partial (usually press from pins) - Ramp to max single for the day (doesn’t have to be a true max). Then drop to about 80% and do 6 cluster reps.
B) Bench Press - Do 60% of 1RM for 1 set of 5, 70% of 1RM for 2 sets of 4, and 80% for 3 to 5 sets of 3. When you can hit 5 sets of 3 at 80% easy, then move the 1RM up by 10lbs.
C) Pick your favorite assistance press (I like the Dumbbells) - Pick a number of reps (I like anything between 3-8) and ramp the most weight you can before falling short of the rep range. I don’t really pre program this too much since it varies greatly based on the first two exercises.
D) Assistance - Chest pump work, Biceps pump and Triceps pump work (usually I’ll stick with cable movements and do a drop set since it’s easier to shift the weight)
Day Two - Squat Pattern
A) Heavy Partial Squats - Same thing as the A) from benching
B) Squats - Same as B)
C) Front Squats - Same as C)
D) Assistance - Quad, Calves and Biceps pump
Day Three - Overhead Pattern
A) Heavy Partial presses from pins - Same thing as the A) from benching
B) I like Behind the neck push presses (Dumbbell, Barbell, seated, standing, take your pick) - Same as B)
C) DB Press - Same as C)
D) Assistance - Rear Delts, Biceps
Day Four -
This is the only day where it doesn’t really follow the other days. The main reason is that I recently herniated a disk and heavy deadlifts seem to hurt it. If you are healthy, you can try;
A) Rack pulls
B) Deadlifts
C) Romanian Deadlifts
For me I do
A) Pulling complex - Pullups (Keep doing sets of 5 until you can’t), Pulldowns (keep doing sets of 5 with with about 60% bodyweight)
B) Hammer Strength Squat - Same Programming as the B) exercises
C) Ham String Curl - Same thing as the C) exercises
D) Assistance - Pump work for the calves, ham strings and biceps
I took elements from 6 weeks to superhero, 5/3/1 and Sheiko, as well as listening to my body for what works. For example, I like working biceps and getting a pump, so I do it every workout. May not be “optimal” but it’s like treating myself for working hard.
Hope you guys give it a try, and let me know what you think.
April 21
Had Exams the past few days, so here is a mega sessions making up for what I missed.
Warmup
A) shoulder press from pins
75x5
105x5
135x5
165x3
195x3
225x3
255x1
275x0
275x1 sloppy form
245x3 clusters
225x3 clusters
B) behind the neck push press
95x5
115x4,4
145x3,3,3,3,3
C) db shoulder press
45x5
60x5
70x5
80x5
95x4
D) squat
95x5
135x5
185x5
225x3
255x3
285x2
315x1
335x1
225x5
E) pull up
0x5,5,5,5,5,5,4
F) pull down
120x9,9
90x9
Ham string curl and face pull superset
Thanks for taking the time, to write that out. I’ll defiantly be doing this for my crappy bench leading up to my first meet ,tried it this morning, felt good.
[quote]thetrebel wrote:
Thanks for taking the time, to write that out. I’ll defiantly be doing this for my crappy bench leading up to my first meet ,tried it this morning, felt good.[/quote]
Cool. Let me know how it goes!
April 22
Warmup
I was pressed for time so I (stupidly) went off script.
A) bench
95x3
135x3
175x3
205x3
225x2
255x1
275x0 dammit
225x3
135x17
B) db bench
80x5
90x5
100x4
55x10
Biceps work
I don’t know what I was expecting here. I did the heavy pressing/squatting/pulling workout less than 12 hours ago. I should know better.
April 24
Warmup
A) squats from pins
Ramp using regular squats to 225
275x1
315x1
365x1
405x1 hold for 10 secs
B) squats
205x5
245x4,4
275x3,3,3,3,3
Time to move up in weight
C) front squats
135x2
165x2
195x2
225x2
Finished with calf raises and curls
Here is a video of a few of the sets. Gonna up my squat max to 355.
April 26
Warmup
A) shoulder press from pins
95x5
135x5
165x3
195x3
225x3
255x2
275x1 much cleaner than last week for a 10 sec hold
235x6 clusters
B) behind the neck push press
95x5
115x5
135x4,4
155x3,3,3
C) db incline shoulder press
55x5
70x5
85x5
100x3
55x5
Face pulls (5x15)
Curls
April 26
Warmup
A) shoulder press from pins
95x5
135x5
165x3
195x3
225x3
255x2
275x1 much cleaner than last week for a 10 sec hold
235x6 clusters
B) behind the neck push press
95x5
115x5
135x4,4
155x3,3,3
C) db incline shoulder press
55x5
70x5
85x5
100x3
55x5
Face pulls (5x15)
Curls
April 27
Warmup
A) hammer strength squat
90x5
180x5
270x5
320x4,4
360x3,6
450x3,3
Was using a max if 450 here so going to have to bump that up.
B) pull-up
5,5,5,5,5,5,4
C) lat pull downs
120x8,8,8
D) ham string curls
100x30,30
Calf raises and curls
April 29
Warmup
A) bench from pins
95x5
135x5
165x3
195x3
225x3
255x1
285x1
315x1 - 15lb PR
225x6
B) bench press
135x5
175x5
205x4
225x3,3,3
Felt drained from the partials
C) DB bench
60x8
70x8
80x7
Arm work - extensions, pushdowns, curls
April 30
Warmup
A) squats from pins
Reg squats up to 225
275x1
315x1
365x1
405x1 10 sec hold
365x6 clusters
B) squats
225x5
250x4,4
285x3,3,3
C) front squats
135x4
185x4,4
205x4
Will do the assistance work tomorrow due to time constraints
Just thought I’d take the time to get some goals on the interwebs to hold myself accountable.
As far as bodyweight goes, I want to cut another 10lbs of fat, putting me in the low 160’s. I’m currently 170 - 175. Then I might compete at a PL competition.
For the bench press, the main goal is 3 bills. For the squat, 4 bills. For the Overhead Press, 2 bills. My estimated maxes on each are 275,355,195 respectively. I’ll do a few more training cycles to bump the maxes based on my current program and then test them.
As far as the physique goes, try to have abs and put an inch on the arms.
All goals by Dec 31.
May 1
Finished up my assistance work that I didn’t do yesterday: curls and calf raises
May 2
Warmup
Was feeling really tight. Neck, feet and knees were all aching. Just felt crappy in general.
A) shoulder press from pins
95x3
135x3
165x3
195x3
225x3 shaky
250x1 10 sec hold
185x8 clusters
Decided not to push it today.
B) behind the neck push press
95x5
115x5
135x4,4
155x3,3,3,3
C) db shoulder press
50x8
60x8
75x8
85x6
Da face pulls and da curls
March 3
Warmup
A) Hammer Strength Squat
90x5
180x5
300x5
360x4,4
400x3,3
450x3 (paused)
B) Pullups
10 sets of 5 (3 second hang on the last rep of each set)
C) Ham String Curls
70x30
85x30
100x30
Sets were killer
Curls and Calf Raise finishers
[quote]IFlashBack wrote:
Just thought I’d take the time to get some goals on the interwebs to hold myself accountable.
As far as bodyweight goes, I want to cut another 10lbs of fat, putting me in the low 160’s. I’m currently 170 - 175. Then I might compete at a PL competition.
For the bench press, the main goal is 3 bills. For the squat, 4 bills. For the Overhead Press, 2 bills. My estimated maxes on each are 275,355,195 respectively. I’ll do a few more training cycles to bump the maxes based on my current program and then test them.
As far as the physique goes, try to have abs and put an inch on the arms.
All goals by Dec 31. [/quote]
Good shit, how is the diet??
[quote]thetrebel wrote:
[quote]IFlashBack wrote:
Just thought I’d take the time to get some goals on the interwebs to hold myself accountable.
As far as bodyweight goes, I want to cut another 10lbs of fat, putting me in the low 160’s. I’m currently 170 - 175. Then I might compete at a PL competition.
For the bench press, the main goal is 3 bills. For the squat, 4 bills. For the Overhead Press, 2 bills. My estimated maxes on each are 275,355,195 respectively. I’ll do a few more training cycles to bump the maxes based on my current program and then test them.
As far as the physique goes, try to have abs and put an inch on the arms.
All goals by Dec 31. [/quote]
Good shit, how is the diet??[/quote]
Hectic. I just finished University and am about to move so the schedule’s been irregular. Basically just keeping with the mentality of lots of clean protein, and everything else to a minimum.