I think this is how I’ll superset everything to make it work for me.
MONDAY
Back Squat (Band Pull Aparts)
OH Press (Chin-Ups)
BB Row (Dips)
WEDNESDAY
Deadlift (Curls, Shrugs)
Bench Press (DB Rows)
FRIDAY
Back Squat (Band Pull Aparts)
OH Press (Weighted Chin-Ups)
Would lat pulldowns be an option for you? Might be easier on the elbow and you can load them up pretty good and keep the vertical pulling element.
Looking forward to seeing your progress! I’m going to give this one a go at some point myself.
Ahh that looks like a nice approach.
I thought it was kind of one giant set.
Like squat, Oh press, chin, dip, (BB row)
Hum hum I might try that.
When I ran it, giant sets were press-chin-squat and chin-squat-pull apart on day 1. Dips done at the end of the workout.
Day 2 was deads-rows-curls
Day 3 was press-chin-squat, then press-shrug-squat.
It was pretty awful, haha.
Thanks man, looking interesting.
BUILDING THE MONOLITH - WEEK 1 - DAY 1
BACK SQUAT (ss: Band Pulls, Ab Wheel - 100)
335x5
335x5
335x5
335x5
335x5
OH PRESS (ss: Chin-Ups - 5x10)
135x5
155x5
165x5
135x14
BB Row (ss: Dips - 120)
225x10
225x10
225x10
225x8
225x8
225x6
WORKOUT TIME: 54 minutes
NOTES: I’m going to run the program but on Mondays do 50 reps of chins and 50 reps of BB rows. This is the only change I’m going to make. I can’t giant set like our man Punisher did, but my rest intervals are 60 seconds for everything. @T3hPwnisher I was fucking DRENCHED at the end of this workout, not because of the weights but because of the pace. I think you are right you can out train a bad diet, but it’s too brutal to even want to do that lol.
Looking forward to this mate 
Thanks man, looking forward to this too! This will be the first time in many years where I am actually going to follow a program.
BUILDING THE MONOLITH - WEEK 1 - DAY 2 - CONDITIONING
SNATCH EMOM
135x2
135x2
135x2
135x2
155x2
155x2
155x2
155x2
165x2
165x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
WORKOUT TIME: 24 minutes
NOTES: EMOM will be good work for the first conditioning day. Plus snatching the day before deads and bench is all good with me. Gets me primed for tomorrows session!
Awesome man
BUILDING THE MONOLITH - WEEK 1 - DAY 3
DEADLIFT (ss: Curls, Hanging Leg Raises - 100)
385x5
405x5
405x5
405x5
BENCH PRESS (ss: DB Rows - 100)
235x5
235x5
235x5
235x5
235x5
CONDITION
10 Min KB Swings + Push Ups Circuit
BUILDING THE MONOLITH - WEEK 1 - DAY 4 - Condition
Swimming - 1 Hour
Needed this for active recovery today.
BUILDING THE MONOLITH - WEEK 1 - DAY 5
BACK SQUAT (ss: Band Pull Aparts, Ab Wheel - 100)
135x10
225x8
275x5
315x3
335x5
365x5
385x5
225x20
OH Press (ss: Weighted Chin-Ups - 5x5 +45)
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
FARMERS WALK (did these instead of shrugs)
315 x 50 yards
315 x 50 yards
315 x 50 yards
WORKOUT TIME: 62 minutes (had to take longer breaks for the OHP to hit all reps)
NOTES: 10x5 for OHP is no fucking joke lol.
Any time I want to add volume to a second day of OHP, I always come back to this. Move around 70 percent while supersetting back, abs, etc for 10-15 sets of 5. Can’t get better than that. Strong lifting going on here brother!
Try shrugs with the farmer’s walk handles. It’s what I did. Found it effective to try to get all 100 reps in 1 set.
Yeah man 10-15x5 is just ridiculous volume lol. No way I can do more pressing after that lol.
Damn, I’ll try that this week. My traps are sore just thinking about 100 reps lol.
BUILDING THE MONOLITH - WEEK 2 - DAY 1
BACK SQUAT (ss: Band Pulls, Ab Wheel - 100)
315x5
315x5
315x5
315x5
315x5
OH PRESS (ss: Pullups - 5x10)
135x5
145x5
155x5
135x15 (My TM might be too high because 10-15 were a bit more grinders than I liked, but I’ll stick with 135 as my AMRAP set for now).
BB Row (ss: Dips - 130)
225x10
225x10
225x10
225x10
225x8
225x7
JUMP ROPE
200 skips
WORKOUT TIME: 60 minutes
NOTES: Workout was a bit shorter today due to the lighter weights in comparison to last week. I’m loving the BB rows with this template. Every-time I leave the gym now I just feel like a beast lol.
BUILDING THE MONOLITH - WEEK 2 - DAY 2 - CONDITIONING
22 min AMRAP
3 Front Squat
5 Hang Cleans
10 Push Ups
I was DONE at the end. Laying in a big pool of my sweat lol.
Are you doing the T-ransformation Challenge? Seems like you’d give it a good run with the undeniable muscle mass you’ve added in the last few months.
I don’t even know what that is lol. I’ll look into it though. I don’t think I’m as muscular as other winners might be. I mean since this journey started for me 2 years ago I just have added like 10lbs to my frame (maybe a bit more since I’m less bf%). But I’ve always been really athletic. I was always that super skinny that was just more athletic than the person in front of me. Explains how I had a 185 snatch with a 245 squat. When I was younger people would call me “Hindu Iverson” hahaha!
But now obviously I am more muscular and bigger than I was, but I would say I have more of a dense hard look. I look like a guy that’s athletic that can lift. But I defientely don’t look like I can squat 405 lol. New big guys at the gym always come up to me and be like yo that’s crazy lol.
I have a build more along the lines of a not jacked 77kg olympic weightlifter lol.
One day I hope my back (and squat) looks like this!
