Frequency Dominant Program

Training Logs
1

30 April 2010 ***** NEW UPDATE *****

I have completed twenty-five (25) high-frequency A2G Front Squat workouts… I am starting to miss the 4" Deficit SGDLs, my body has had a good break from them, so I have brought them back into my training program.

My training routine has now morphed into an Alternating Push-Pull Frequency Dominant Program revolving around the A2G Front Squat and the 4" Deficit Snatch-Grip Deadlift.

I will perform a heavy, low-volume A2G Front Squat workout one day, the next day a heavy, low-volume 4" Deficit SGDL workout, followed then by a day of combined speed squats and speed pulls… then I will repeat the cycle. Taking a rest day whenever I feel like it, which could be anywhere from nine to eleven days depending on my running, other training, and recovery.

I typically workout on a ten-day schedule so I will be squatting and deadlifting as least a total of 8-10 days in a row before taking a day off from the iron.

My running times are steadily improving… more importantly my short/medium hill circuits are feeling easier and I am recovering more quickly.

23 March 2010

After five-and-a-half months of high frequency pulling (completing 83 pull workouts mainly focusing on the Deficit SGDL) I have decided to shake things up a bit.

I will switch out the Deficit SGDL for the A2G Front Squat… thus transforming my training routine into a Frequency Dominant Push Program.

I was starting to get a little bored with the pulling routine and I thought I should give my posterior chain a break. Plus, I need to strengthen my squatting. My 1RM on the A2G Front Squat is 240 (109) and I would like it to be closer to 2 x BW. I have seen a huge carry over from the high frequency pulling to my hill sprinting and fell running… so I am hoping to see the same from high frequency squatting as well. Planning to keep the Hise and Overhead Shrugs, as well as the Seated Good Morning.

17 February 2010

My Frequency Dominant Pulling Program is now primarily focused around the:

4" Deficit SGDL (performed via Garry Frank’s training method)

Followed by the Hise Shrug or Overhead Shrug (alternating every workout) and then an Overhead Pressing Movement (E.g. Push Press, Incline Bench Press, Ahrens Press, Parallel Bar Dips, etc.) with a few other auxiliary exercises thrown in there for good measure.

30 December 2009

Slightly modified my Frequency Dominant Pull-Push program using Garry Frank’s pulling method:

Warm-Up Set No. 1: 25% of your 1 rep max or less for 10 reps; Rest/Stretch for 3 Minutes
Warm-Up Set No. 2: 50% of your max for 3 reps; Rest/Stretch for 3 Minutes
Work Set: 85% of your max for 6-8 rest-pause singles in perfect form; Rest/Stretch 1 Minute between every single
Followed by Heavy Shrugs and Heavy Ab Exercise.

The primary pulling lift will still be a Snatch-Grip Deadlift from a Deficit followed by Heavy Barbell Shrugs and Heavy Ab Exercises with a single pressing movement (Push Press, Overhead Press, Incline Barbell Bench Press, or Front Plate Raises) serving as the post auxiliary push exercise.

4 October 2009

I am beginning a core deadlifting program; a pseudo Peoples/Pavel/Sloan pull-push routine. The primary lift will be a Deadlift with a Push Press and/or Standing Overhead Press variation serving as the post auxiliary push exercise. I will run it as a Frequency Dominant Program… a one day on, one day off schedule for as long as I am home before my next contract/mission.

This will supplement my other job related training that I perform through out the week which includes: fell running; hill sprints; or weighted stair climbs/runs combined with military calisthenics (pull-ups, chin-ups, push-ups, dips, dragon flags, hanging leg raises, leg pistols, burpees, body busters, etc.) and badminton which I play a couple nights a week with the wife.

No wrist wraps, no straps, no belt, no suit, no chalk… just raw.

CURRENT 1RM STATS

4" Deficit Snatch Grip Deadlift: 390 (177)
Sumo Deadlift: 390 (177)
Conventional Deadlift: 415 (188)

A2G Lumberjack Squat: 255 (166)
A2G Front Squat: 265 (120)

Savickas Press: 165 (075)
Overhead Press: 160 (073)
Push Press: 195 (089)

Incline Bench Press: 210 (095)
Bench Press: 275 (125)
Barbell Floor Press: 297 (135)

2

Sunday, 4 October - Heavy Day

2 x 8 @ 135 (61 kg)
1 x 5 @ 185 (84 kg)

1 x 3 @ 205 (93 kg)
1 x 3 @ 225 (102 kg)
1 x 3 @ 245 (111 kg)
1 x 3 @ 265 (120 kg)
1 x 3 @ 275 (125 kg)

1 x 1 @ 285 (129 kg); 3-Count Pause
1 x 1 @ 295 (134 kg)
1 x 1 @ 305 (138 kg)
1 x 1 @ 315 (143 kg)

Push Press: 9 sets; 8-3 reps; @ 95-165 (43-75 kg)

3

Tuesday, 6 October - Light Day

1 x 6 @ 135 (61 kg)
1 x 6 @ 135 (61 kg); 3-Count Pause

1 x 3 @ 225 (102 kg)
1 x 3 @ 245 (111 kg)
1 x 3 @ 255 (116 kg)
1 x 3 @ 265 (120 kg)
1 x 3 @ 275 (125 kg)

Push Press: 5 sets; 8-1 reps; @ 115-185 (52-84 kg)

4

Thursday, 8 October - Medium Day

1 x 8 @ 135 (61 kg)
1 x 8 @ 135 (61 kg); 3-Count Pause
1 x 4 @ 225 (102 kg)

1 x 3 @ 265 (120 kg)
1 x 3 @ 275 (125 kg)
1 x 3 @ 295 (134 kg)
2 x 1 @ 305 (138 kg)

Push Press: 10 sets; 2-9 reps; @ 95-170 (43-77 kg)

5

Saturday, 10 October - Heavy Day

1 x 9 @ 135 (61 kg); 3-Count Pause Set
1 x 5 @ 225 (102 kg)

1 x 3 @ 275 (125 kg)
1 x 3 @ 305 (138 kg)
1 x 3 @ 325 (147 kg)
1 x 3 @ 335 (152 kg)
1 x 2 @ 345 (157 kg); Grip slipped on the third rep due to sweaty hands

1 x 1 @ 355 (161 kg)
2 x 1 @ 365 (166 kg); Both Failed Attempts

Push Press: 6 sets; 10-2 reps; @ 115-175 (52-79 kg)

Extremely happy about my 355 (161 kg) deadlift today; almost pulling double my bodyweight.

6

how did you feel on the rep at 355? i bet you could pull the 365 if you skip 355 next time.

keep up the good work!

7

[quote]anthonycyee wrote:
how did you feel on the rep at 355? i bet you could pull the 365 if you skip 355 next time.

keep up the good work![/quote]

It was a solid pull and lockout. I think you are right as I almost indeed thought about skipping the 355 after pulling 345 for two reps. Thanks for the encouragment. Your 430 DL is commendable. Cheers!

8

thanks. i am looking to pull 450 at a meet in mid-december. i bet you have power in reserve that you haven’t even tapped into yet. one day soon, you’ll go to pull and the weight will fly off the ground.

9

Monday, 12 October - Light Day
1 x 8 @ 135 (61 kg); 3-Count Pause Set
1 x 5 @ 225 (102 kg)

1 x 3 @ 235 (107 kg)
1 x 3 @ 245 (111 kg)
1 x 3 @ 255 (116 kg)
1 x 3 @ 265 (120 kg); Conventional
1 x 3 @ 275 (125 kg)
1 x 3 @ 285 (129 kg)
1 x 3 @ 295 (134 kg)
1 x 3 @ 305 (138 kg); Conventional

1 x 15 @ 135 (61 kg); Dimmel Deads (Sumo) to the top of the shin
1 x 15 @ 135 (61 kg); Dimmel Deads (Conventional) to the top of the shin

Push Press:
1 x 10 @ 115 (52 kg)
1 x 6 @ 155 (70 kg); 1 x 3 @ 175 (79 kg); 1 x 2 @ 185 (84 kg)
1 x 8 @ 115 (52 kg)

The Dimmel Deads were tough, especially coming from the top of the shin, below the knee. Also, the Sumo stance was harder than the Conventional stance when performing the Dimmels. The Push Press was a challenge… no gas left in the tank even after a pint of chocolate milk.

10

Do you have a specific goal in mind for this program? Or are you just trying to get as much weight up as possible?

11

Just wanted to do something new to supplement my other training in my downtime home between missions (it helps me from driving my wife too crazy)…

I want to gain back some weight that I lost while on duty in Gaza…

I would like to pull 495 and press 225…

And there is just something about deadlifts that I like, but due to previous tendencies for minor dead lifting injuries (yes, I am a numbskull and prone to over do it) I just couldn’t risk doing them while on duty before.

12

Sounds good, man. I’ll be keeping up. Good luck!

13

when is the next time you’re going for a max? looking forward to hearing about a 495 pull.

14

Wednesday, 14 October - Medium Day
1 x 8 @ 135 (61 kg)
1 x 5 @ 225 (102 kg); 3-Count Pause Set

1 x 3 @ 315 (143 kg)
1 x 3 @ 335 (152 kg); Conventional
1 x 3 @ 355 (161 kg)
1 x 1 @ 365 (166 kg); Failed Attempt my hip flexors wouldn’t fire!
1 x 1 @ 365 (166 kg); Conventional, a tough pull with a nasty lockout
1 x 1 @ 365 (166 kg); Conventional, a smooth pull with a solid lockout!

Push Press:
1 x 8 @ 135 (61 kg); 1 x 6 @ 155 (70 kg); 1 x 3 @ 165 (75 kg)
1 x 2 @ 185 (84 kg); Miss, only partial reps as I couldn’t lock them out (being a wuss)
2 x 10 @ 135 (61 kg); my punishment for the failed 185 and for being a wuss

I went barefoot today and didn’t notice any difference. My 3-count pause set at 225 felt great; I really like this DL training variation. My first attempt at 365 was a fail… I just couldn’t get the bar off the ground my hip flexors wouldn’t fire and my quads and glutes just locked. For the second attempt I switched to a conventional stance… a real tough pull with a nasty lockout as I lost my concentration and bent my left elbow at the very end. I corrected it immediately but it was a foolish slip on my part. Rested three minutes before the third attempt, again in a conventional stance, went up quick and easy with a nice finish.

15

[quote]anthonycyee wrote:
when is the next time you’re going for a max? looking forward to hearing about a 495 pull.[/quote]

If I am feeling okay, I pretty much go for a max lift on all my medium and heavy days…

Again, I look to Bob Peoples who consistently (and pretty much constantly) deadlifted heavy every workout… he was careful but never afraid to attempt incredible weights and max lifts in nearly all of his almost daily workouts.

16

i thought i was the only dummy that went for max attempts all the time…i just like the challenge of the increased weight on the bar. plus, you get an incredible rush from setting a PR.

i see a lot of strong guys at the gym lift the same weights week after week for years and years. some of them make fun of me for putting the small 2.5 lb plates on all the time, but that’s where progress is made, right? at some point, i’ll even invest in 1.25 plates and put them in my gear bag.

17

All I can say is… “Why were the 5s, 2.5s, and the 1.25s made if they weren’t supposed to be used?” -nuf said.

18

Friday, 16 October - CNS Recovery Day
3 x 20 @ 135 (61); Dimmel Deads (Conventional)
1 x 15 @ 225 (102); Dimmel Deads (Conventional)
1 x 11 @ 225 (102); Dimmel Deads (Sumo)

Dumbbell Neutral-Grip Push Press:
1 x 15 @ 40 (18)
1 x 12 @ 50 (22.5)
1 x 6 @ 60 (27)
4 x 6 @ 67 (30.5)

Well, I finally made myself take a much needed CNS Recovery Day as advocated by Dave Tate and Christian Thibaudeau. I should have done it my last workout but I wanted to go hard so I pushed it forward one workout.

I am really liking the feel of the Dimmels as they really hit my hammies, guads, and glutes. I am glad I listened to “anthonycyee” about them, thanks bud! The Dimmels were quick and smooth with good hip drive. The last set I tried performing via the Sumo Stance with not much luck; they were slow and a bit sloppy and I was starting to feel them in my erectors…

Question: Is it wise to perform Dimmels from the Sumo stance?

19

Sunday, 18 October - Light Day from a Deficit
1 x 5 @ 145 ( 66); Platform Snatch-Grip
1 x 5 @ 185 ( 84); Platform Snatch-Grip
3 x 5 @ 225 (102); Platform Snatch-Grip
1 x 3 @ 225 (102); Platform Snatch-Grip
1 x 2 @ 225 (102); Platform Snatch-Grip

Push Press:
1 x 8 @ 135 (61)
1 x 2 @ 185 (84); Missed, both only partial reps
1 x 8 @ 155 (70)
2 x 5 @ 155 (70)
1 x 5 @ 165 (75)
1 x 1 @ 175 (75); Easy, felt real light
1 x 1 @ 185 (84); An assisted rep at the lock out, oh well…
1 x 5 @ 165 (75)
1 x 5 @ 155 (70)

The Platform Snatch-Grip Deadlifts were a real eye opener. They were not easy; much tougher than I thought they would be and I was planning to go upto 315 with them! 225 ended up being plenty for me. All performed via Cluster Sets making a quick reset of my grip and stance. I used a conventional stance as I couldn’t figure out the mechanics from the sumo. I stood on a 45lb plate and used nothing larger than the 25lb and 10lb plates on the bar which brought the bar down exactly to the tops of my feet.

For the Push Presses this was the second time that I was unable to lockout 185… it is absolutely amazing how much pulling before pressing taxes me. But I know my pressing is getting stronger if I can now put up my near 3RM and 1RM right after heavy deadlifting.

Current bodyweight: 84kg (185 lbs.)

20

Tuesday, 20 October - Heavy Day
15 x 145 (66); Sumo Speed Pulls from a Deficit (40% 1RM)
15 x 185 (84); Conventional Speed Pulls from a Deficit (50% 1RM)

4 x 225 (102); 3-Count Pause
1 x 325 (147)
1 x 375 (170); New Sumo PR!!!
1 x 385 (175); New Conventional PR!!!
1 x 385 (175); Failed Attempt via Sumo???

Push Press:
1 x 9 @ 135 (61)
1 x 6 @ 155 (70)
1 x 4 @ 165 (75)
1 x 2 @ 175 (79)
1 x 7 @ 155 (70)
1 x 8 @ 135 (61)

Dumbbell Neutral-Grip Push Press:
4 x 67 (30.5)

Deads were fantastic today. Felt strong. I think I will blow away 405 soon; just taking it slowly focusing on the technique and letting my back growth catch up. The last successful pull was a real battle, ugly, but I locked it out. My Push Presses were pitiful today after giving it my all in the pulls beforehand. The Sumo speed pulls from a deficit were tough much easier via the conventional stance even with the bar 40lbs heavier. For the deficit I used a single 35lb plate for each foot and used nothing larger than the 25lb and 10lb plates on the bar which brought the bar down exactly to the tops of my feet.