The 2 most important ingredients:
Two things I was severely lacking. I think back then I thought it was all in the program. I thought the program gave you results, but little did I know that was the last thing that matters lol.
Now when I think back I think SS could have probably gotten me to a 300lb squat if I would have done everything right.
FRONT SQUAT (ss: BW Back Ext)
315x3
335x3
355x3
375x3
355x3
335x3
315x10
I’ve been squatting everyday for a reason. Haven’t done any benching or oh pressing because I hurt my shoulder a bit trying to throw a football 50 yards lol. It’s almost better!
I swear it’s always shit like this that’ll hurt you.
I immediately pictured this.
I could never picture nutty before… but now? I’ll never not picture him as a jacked uncle Rico 
I’ve always viewed him as Carlton Banks.
DEADLIFT (ss: Walking Lunges)
135x10
225x3
315x3
365x3
405x3
465x3
500x3
405 @ 5x8
BACK SQUAT (SS: Face Pulls)
315x10
315x10
315x10
315x10
315x10
WEEK 1 - DAY 1
BACK SQUAT (ss: Ab Wheel)
405x5
405x5
405x5
405x5
405x5
OH PRESS (ss: CS Rows)
195x5
205x5
215x5
135x15
ASSISTANCE
Dips, Chin-Ups, Curls, Lunges - 50 each
YOKE WALK
315 x 25 yards
315 x 25 yards
315 x 25 yards
NOTES
I forgot how tough yoke walks can be. Going to keep it light for a few weeks to get use to the movement again.
WEEK 1 - DAY 2
SPRINTS
50 yards @ ~70% x 10 (2-4 minute rest between)
WEEK 3 - DAY 1
BACK SQUAT (ss: Ab Wheel)
425x5
425x5
425x5
425x5
425x5
OH PRESS (ss: CS Rows)
205x5
215x5
225x5
155x10
ASSISTANCE
Dips, Chin-Ups, Curls, Lunges - 50 each
YOKE WALK
325 x 30 yards
325 x 30 yards
325 x 30 yards
Sorry guys I haven’t been posting as much and probably won’t be for the next few months. With all my company obligations, vacations, and a ton of weddings we are attending, I’ll be go go go for the next 3-4 months. I’ve been working out at different gyms every time I travel, so no set plan for me unless I’m home.
WEEK 3 - DAY 2
3 Mile Run - Don’t know the time just knew the distance.
That’s cool as long as you’re still alive and kicking. We will be waiting patiently.
Have fun with all the stuff coming up.
So another double progression story!
I had another friend on the east coast I gave a basic program to based on his goals last year.
Monday - Deadlift 5x3-5, Back Squat 4x8-10, Assistance
Tuesday - Bench Press 5x3-5, Incline Press 4x8-10, Assistance
Wednesday - Front Squat 8x2-3, Hard Conditioning
Thursday - Back Squat 5x3-5, RDL 4x8-10, Assistance
Friday - OH Press 5x4-6, Seated Press 4x8-10, Assistance
He’s been running this since September of last year. He reached out to me today and thanked me changing his life, but his results are just crazy. Dude has put on 100lbs+ on his lower body lifts and 50lbs+ on his upper body lifts! On his working sets, not even his max! Looks like a new man.
Just goes to show, simple progression and some volume is probably what most of us need until we get to a point where we need to do something different. I think what double progression does is it takes the guess works out but also always your tendons to catch up to the weights. You don’t really ever overextend yourself especially if you make sure your bar speed is high! I guess it is auto-regulation in disguise. I was so happy for him. Who knows maybe I need to get into coaching and get some certificates lol.
Was he a newb? Those sound like the gains of a genetically gifted man. And I’m not talking about PEDs; just good genes…like you.
Haha yeah for sure a newb! Not 50-100lbs on all lifts, but on the big 4 he’s done well!
He started with:
Squat - 175 for reps
Bench - 185 for reps
Deadlift - 235 for reps
OH Press - 115 for reps
He told me last week his numbers were:
Squat - 265 for reps
Bench - 225 for reps
Deadlift - 325 for reps
OH Press - 145 for reps
Not bad for 10 months of progress on his working sets of 3-5.
Almost forgot to log my workout!
DEADLIFT (ss: Hanging Leg Raises)
315x3
365x3
405x3
465x3
485x3
500x3
405x10
RDL (ss: Dips)
315x15
315x15
315x15
BB Row (ss: Lunges)
315x10
315x10
315x10
315x10
1 Mile Run
I felt lazy today, so I literally just worked out in the same place the whole time. Now I know why a lot programs have this sort of setup. Setup and warmup time is minimal almost non existent lol. Felt good to go from deadlift to rdl to bb row. I was taxed after that though and forgot my jump rope so just decided to go outside and run a quick mile.
On my deadlift centric days I hardly ever leave the bar unless I do some leg curls or GHR to finish off. I’ll go conventional deads to a top set, back offs with paused deadlifts, follow that with a sticking point focused RDL and end with either stiff legs for high reps or Barbell rows for higher reps. I’ve always found the best result running it in a similar fashion and realized the same as you did once I started running it as such.
I think the big thing is also it cuts down on training time since you don’t need to warm up for the following movements. You literally strip the bar and keep it going. I think for my “deadlift” days I might have start keeping it this way.
Deadlift (Main)
Snatch Grip DL or Deficit DL (Supplemental)
RDL, BB Row (Assistance)
Now I think I know why a lot of the old school lifters did something similar with their whole setup.
Back Squat → Front Squat → BB Lunges → Good Morning
Bench Press → Close Grip → Incline?
Deadlift → Deficit DL → RDL → BB Row
Push Press → Strict Press → Z Press?
Might be a super fun way to train!
In reverse, those look like great mechanical drop sets or ramping sets (like in the zombie apocalypse workout)