Picture is of a guy I hope my wife doesn’t spend too much time looking at when we are on holiday. 
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Being tall definitely draws more attention than a shorter scale version of myself would. Gotta take the perks where I can.
BTW, I broke the paddle for that board the day after that picture was taken. Whoops. 
That is the big clumsy oaf in you. LOL
This is why I have chosen to maintain the Thicc version of myself. Gets way more attention that the athletic version.
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Nah, athletic is a good look, but you have to show it off all the time. Tank tops for the win!
Funny thing is that for me shorts are more for the win that tank tops. Probably says something about my calves vs my arms.
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Tank tops show off traps and delts. If you’re lean and athletic, then you would probably have some definition in that area. A person might just look skinny in a t-shirt, but a tank top shows off the definition.
Just think of Athlean X. I bet he looks like an average dude in a t-shirt.
7.26.22
Nothing like sitting in a recliner and feeling the aches and pains of your body in the morning. I’m not moving and I feel tightness in my SI joint and legs. Yay me.
Just finished dropping a comment in another log and had a thought about my training goals. I think they’re of equal importance but my top goals are muscle mass maintenance and improved strength. Our long weekend at the lake has me thinking about my performance goals outside of the gym. I enjoy being able to do things like wakeboarding or slalom skiing without feeling too beat up. I’m sore in small places like glute medius or minimus due to some unusual rotational work, but it’s minor. I think I’ll be stuck on dry land for awhile so that brings me back to basketball. I need to find a balance between lifting for progress, but not being constantly fatigued. I’m not sure if that’s possible…
On the lifting front, I’m still due for that pulling workout today. Unfortunately, I feel more beat up today thanks to yesterday’s running.
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This…
Hey man, this discussion jumped off last winter. It’s about a routine from a sport coach (NFL). It’s got the lifts you like, then heavy stuff you like (kinda like “Training Maximally”) plus the multiple sets/reps you like (kinda like Simplest Guaranteed Strength) and some hypertrophy work too. Then it’s all rotated around so you stay fresh.
Anyway, I thought of you when I saw it. Here’s a little write up by @j4gga2 .
"Based on A and B, a “standard” Tier System template should look something like:
MONDAY:
- ME Lower: Squat variation to 1-5RM
- DE Upper: Throw or Speed Bench: 8 x 3
- RE Whole: Clean or Snatch Pull: 3-5 x 4-6
4A. RE Lower: Single-Leg: 3 x 8-12
4B. RE Upper: Row or Chin-Up: 3 x 8-12
WEDNESDAY:
- ME Upper: Push Variation to 1-5RM
- DE Whole: Power Snatch or Power Clean: 8 x 3
- RE Lower: RDL Variation: 3 x 6-10
4A. RE Upper: Row or Chin-Up: 3 x 8-12
4B. RE Lower: Back Extension or GHR: 3 x 8-12
FRIDAY:
- ME Whole: Deadlift Variation or Clean: to 1-5RM
- DE Lower: Jump or Speed Squat: 8 x 3
- RE Upper: Bench variation: 3 x 6-10
4A. RE Upper: Row or Chin-Up: 3 x 8-12
4B. RE Lower: Single-Leg: 3 x 8-12"
And the thread
https://t-nation.com/t/joe-kenn-tier-system-tempelate/276586/19
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Thanks!
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Thanks for sharing that! It looks like something I might even enjoy. The timing is good, too. Summer break ends next week and I’m already getting tired of lifting six-ish days per week. Having a day off between every session looks appealing as well as less training days once I go back to work.
@j4gga2 I appreciate your explanation of the system. It looks athletic and the sessions don’t look like they will take too long.
@sdewitt10 did you run this and if so, how’d it go?
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Pull
HANG POWER CLEAN
185 x 1, 2, 2
195 x 2
205 x 2
215 x 2, 2
225 x 2, 2
UNDERHAND B.O. ROW
185 x 5
215 x 5
245 x 3
275 x 2
305 x 1, 1, 1 (10 sec between each rep)
235 x 8, 6
5-10-20 METHOD
- Pull Up +35, +35, +25 x 5
- Cable Row 145, 145, 135 x 10
- DB Rev Fly 15s x 20
I’m spent. Those rows wore out my lower back. Workout took 46 minutes.
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Appreciate it mate!
Since writing that post,I actually found this write up by the current Head of Sport Science for the Houston Texans that explains this system in much better depth than I.
@FlatsFarmer you might like to read this also
I’m running tier myself right now. Jump into my log to see how I apply it 
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Just finished reading that simplified version of the book. Lots of good info there.
For my brain’s sake, it looks like the Tier System just uses power, strength, and hypertrophy work in every session. The most noticeable difference to me (and my training) is the DE stuff. I’ve never done that. I know it’s a big deal in Westside and it works but I’ve never had access (or taken the time to acquire) the toys used in DE - bands, chains, etc.
I like the look of it and I like the variety. I recently read an article about training the fast twitch fibers for hypertrophy and the DE stuff fits the bill.
I finally get to teach a couple high school weight lifting classes this year. Programs like the Tier System could be fun to use in the second semester. It’s tough to program for students because they play different sports at different times. I don’t have the time to put kids on different programs so I’ll have to use a generalized approach. Classes are 50 minutes per day (40 min on Wednesdays) so I’ll have no more than 40 minutes to get them warmed up and train. I also want to include conditioning in the week.
My thoughts for now are to teach technique first and then teach them different training styles. 3x10, 5x5, 5/3/1, etc. I want them to train and get stronger but I also feel obligated to teach, and part of that is exposing them to various types of training.
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7.27.22 Legs
DEADLIFT
445 x 1, 1, 1, 1
465 x 1
445 felt heavy but it finally moved well in the 3rd and 4th rep so I finished with a bit more weight.
SQUAT
210 x 3
260 x 6, 4
RFESS
110 x 8 ea x 2
RDL
205 x 8
215 x 8
225 x 8
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Still strong AF for a giant.
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I think it’s an evolutionary trait, his ancestors were always having to pick up massive stones to chuck at hobbits and stuff.
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When the villagers come with the pitchforks and torches, I got your back @Frank_C
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7.28.22 Push
OHP
50 x 10
80 x 5
100 x 5
120 x 3
140 x 1
160 x 1, 1, 1
130 x 10, 6
5-10-20 Method
- Bench 190 x 5, 5, 5
- DB Incline 55 x 10, 10, 10
- Pec Dec 100 x 20, 20, 190 x 20
OH EXTENSION
60 x 25, 10
PRESS DOWN
60 x 10
Thought I did 200 on bench and was feeling good about the workout until I realized I can’t math. I use my axle for everything except pulls and it weighs 31 lbs (Ijust call it 30). The bar with 35 lb plates is 100 and for some reason I thought 45s + 35s was 200 today. That explains why I felt strong.
Today was workout # 18 since switching to this new style of training. I’ve been working up to a top single on the main lift and following that with an 80% AMRAP x 2. The exception has been deadlift - no AMRAPS. After that, I do the 5-10-20 Method and call it a day (upper body only). I’m kind of tired of lifting 5 or 6 days a week so I’m looking forward to a change. I’m happy I ran this for 4 weeks and the results have been good.
But if the results have been good, why change? Well, the ME parts of the Tier System will continue my top single style of training. My AMRAPS have been geared towards strength (hence the 80%). The Tier System will cover that as well because I’m doing 4x4 after my DE lift. Hypertrophy work follows that. I’ll finish this week with my current style and then move to 3 days a week next week. I also return to work next week so my gym space and equipment are both increasing. This makes it possible to do explosive things without going outside (jumps, push press, muscle snatch, power snatch, etc).
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Tier Training
@chaoshander Here’s my plan for the Tier System. I’ll definitely be missing some of the stuff from the actual program. Coach Kenn addresses some important aspects of training during his “pre-workout” and “post-workout”. He also offers a 20 minute Blitz training package which are extra workouts performed at a different time than the main work. I’m not training for hours so I cut the fluff.
Day 1 - Lower
- ME Lower - Squat - work to 1-5RM
- DE Upper - Speed Bench 8x3
- Total Body - Muscle Snatch 4x4 (strength is the goal here)
- Lower - Walking Lunges 3x8
- Upper - Pull-Ups 3x8
- Upper - Incline DB Press 3x8
The program follows a lower, upper, total body cycle. I deviate from that here to get all of my desired upper body work. I’m supposed to do a total body movement where I put DB Incline Press.
Day 2 - Upper
- ME Bench 1-5RM
- DE Total - Hang Power Clean 8x3 (DE also just means fast/explosive to me)
- Lower - RFESS 4x4
- Upper - Wide Grip Cable Row 3x8
- Total - Standing OHP 3x8
- Lower - RDL 3x8
Day 3 - Total
- ME Total - Deadlift 1-5RM
- DE Lower - Speed Squats or Jumps 8x3
- Upper - Incline Bench 4x4
- Total - Standing DB OHP 3x8
- Lower - Speed Skater Jumps 3x8 (I don’t want to do any more lunges or RFESS. I need to do some lateral single leg work. I also like jumps and need to do more of them. These are perfect for me.)
- Upper - Pull-Ups 3x8
I got my sets and reps from @j4gga2 for the ME and DE lifts. He provided a range for the rest of the work which is called “RE - Repeat Effort”. I took a look at Prilepin’s Chart to help me with the rest of my sets and reps. I understand that Prilipen’s chart was created for competitive powerlifters which tells me it’s based on performance and not size. That means I’ll start with 3x8 but I could deviate and stick with the principle that sets to failure create growth. For me, this could just mean efficient workouts and muscle mass maintenance.
As luck would have it, I saw a short video posted by CT today talking about how to build strength. He says doing sets of 3-6 reps builds strength. The ME stuff that Westside does builds the skill required to demonstrate your strength. This reinforces my choice to do 4x4 for my third lift of each day and also explains why I’m “progressing” by building up to a top single with my main lifts right now. I’m redeveloping the skill to use my strength. I want to keep doing that, but I also want to do something that will continue to build strength.
(now let’s see how long it is before I change my mind again. 
)
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