BACK SQUAT (ss: Push Ups, Abs - 50+ reps each)
325x5
325x5
325x5
325x5
325x5
OH Press (ss: Chest Supported Rows, Split Squat - 50+ reps each)
125x8
125x8
125x8
125x8
125x8
FARMERS WALKS (ss: Burpees - 10 between walks)
315x100 feet
315x50 feet
315x50 feet
Post Workout Meal! (The secret to my gains!)
CONDITIONING
10 Min AMRAP
2 Muscle Ups
2 Deadlift @ 315lbs
10 KB Swings
10 Jumping Lunges
Don’t know how many rounds I went but at the end I just laid there in my own pool of sweat.
BACK SQUAT (ss: Ab Wheel, DB RDL)
275x5
275x5
275x5
275x5
275x5
BENCH PRESS (ss: DB Rows, Chin-Ups, Walking Lunges)
235x5
235x5
235x5
235x5
235x5
SWIM SPRINTS
12 sprints
CONDITIONING
15 min AMRAP
200m Run
10 Burpees
20 Push Ups
BACK SQUAT
135x10
185x5
225x5
275x5
315x5
335x5
365x5
385x5
405x5 - Rep PR!
365x5
Got a call from a very unhappy client, so had to cut the workout short.
Congrats thats a big one 
Thanks man! Happy to get to 5 reps (3 more from the last time I tried 405), but reps 4 and 5 were grinders, so sticking to that 385-405 until those 5 reps @ 405 are super explosive.
GIANT SET!
BACK SQUAT / OH PRESS / CHEST SUPPORTED ROW
315x5 / 155x5 / x15
335x5 / 155x5 / x15
365x5 / 155x5 / x15
385x5 / 155x5 / x15
405x5 / 155x5 / x15
225x20 / 115x20 / x20
ASSISTANCE GIANT SET
DB OH Press - 50
Shrugs - 100
Dips - 50
Curls - 100
Ab Wheel - 75
My favorite article on T-Nation has shown up again! One of these days I have to actually run the program though lol.
@Chris_Colucci do you guys pitch to the coaches on what topics for a article would be great or do the coaches decide themselves? I would love for Dan to write a 10-Secrets to Building Mass part 2 type of article (even though we all know the secrets haven’t changed lol)!
For a 4 Day full body routine. No MORE than 6 exercises per session. Quality greatly diminishes if you add more.
Quality over quantity like usual!
BACK SQUAT / AB WHEEL
335x5 / x15
335x5 / x15
335x5 / x15
335x5 / x15
335x3 / x15
OVERHEAD PRESS / CHIN-UPS
155x5 / x18 (PR I think for chin-ups in one set!)
165x5 / x10 (PR for OHP!)
155x5 / x10
155x4 / x10
155x3 / x10
PENDLAY ROW / DIPS
225x6 / x20
225x6 / x20
225x6 / x20
225x6 / x20
225x6 / x20
10 MIN CONDITIONING
Burpees → I HATE THESE!
great workout, and some nice PR’s.
Does anyone like Burpees?
Thanks man! You know sometimes you have to love what you hate lol. I’ve been doing these 10-15 min conditioning sessions or metcons at the end of my workouts. It sucks lol.
But I have noticed not breathing as hard during my sessions. I rest between 45-60 seconds between all my sets (even the heavy top sets) so I think my conditioning is level really starting to show. Can really fly through my workouts. I got the idea of flying quickly through my workouts when @T3hPwnisher got the 531 BTM done in under an hour. I knew when I saw that my conditioning was fucking horrible lol. Conditioning for sure lets you push harder during the workout.
That was a big indicator for me as well.
You’re kickin’ some serious ass man, good work!
@T3hPwnisher is a beast. under an hour for BTM is no joke.
I can get through my sets quite quick. But I would have to lower the weight a bit. When amrapping a topset I need a bit more time before the attempt and after too.
But I’m in a good condition anyway.
It looks like a solid plan with 6 exercises and SS them. Might try it someday
FRONT SQUAT (ss: Chin-Ups - 5x10)
275x5
295x5
315x5
315x5
315x5
BENCH PRESS (ss: Kroc Rows 100lb db)
235x5
245x5
255x7 (PR!)
245x5
225x13 (rep PR I think…)
GOOD MORNING - 50 reps @ 135lb
SPLIT SQUAT - 50 reps @ 50lb DB each hand
FARMERS WALK (trap bar) - 3 Rounds @ 315lbs
Nice PR… great work. Damn you’re a strong dude.
Thanks man! Appreciate the compliment, but I got a LONG way to go before I actually consider myself strong. But I’m strong enough to enjoy the process right now!
CONDITIONING
1 Mile Run - 6:38
Getting closer to that 6 minute mile mark again!!!
Excellent squatting strength man…one is quite jelly!!!
Thanks man! It’s taken basically like 2 years with squatting 3-4x a week consistently. And lots of split squats, farmers walks, and a shit ton of rows haha!
