Surge Challenge Workout 12
| Legs Block |
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| Method |
Exercise |
Reps |
Rest |
Weight |
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| Pump |
Wide Leg Press |
8 |
10s |
315 |
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| Pump |
Narroe Leg Press |
8 |
10s |
315 |
|
| Pump |
Med Leg Press |
8 |
60s |
315 |
|
| Stimulate |
Squat |
10 |
60s |
185 |
|
| Flutter |
Squat |
20s |
60s |
135 |
10 |
| Calves Block |
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| Method |
Exercise |
Reps |
Rest |
Weight |
Weight |
Weight |
Weight |
|
| Pump |
Seated Calf Raise |
12 |
10s |
90 |
90 |
90 |
90 |
|
| Pump |
Standing Calf Raise (narrow) |
12 |
10s |
150+BW |
150+BW |
150+BW |
150+BW |
|
| Pump |
Standing Calf Raise (wide) |
12 |
60s |
150+BW |
150+BW |
150+BW |
150+BW |
|
| Stimulate |
Leg Curl, Toes Pointed |
8 |
10s |
- |
45 |
45 |
45 |
|
| Stimulate |
Standing Calf Raise |
12 |
60s |
135+BE |
135+BE |
135+BE |
135+BE |
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| Flutter |
Standing Calf Raise |
20s |
60s |
100+BW |
100+BW |
100+BW |
100+BW |
20 |
| Shoulders Block |
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| Method |
Exercise |
Reps |
Rest |
Weight |
Weight |
Weight |
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| Pump |
Clean Hold |
40s |
10s |
115 |
115 |
115 |
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| Pump |
DB Lat Raise |
10 |
10s |
15 |
15 |
15 |
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| Pump |
Plate Upright Row |
10 |
60s |
45 |
45 |
45 |
|
| Stimulate |
BB OH Press |
10 |
10s |
115 |
115 |
115 |
|
| stimulate |
DB Lat Raise |
10 |
10s |
15 |
15 |
15 |
|
| Stimulate |
DB Farmers Carry |
40 steps |
10s |
135 |
160 |
160 |
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| Stimulate |
DB Shrug |
10 |
60s |
135 |
160 |
160 |
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| Stimulate |
Plate Upright Row |
10 |
60s |
45 |
45 |
45 |
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| Flutter |
DB Lat Raise |
20s |
60s |
15 |
15 |
15 |
16 |
| Biceps Block |
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| Method |
Exercise |
Reps |
Rest |
Weight |
Weight |
Weight |
Weight |
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| Pump |
Narrow BB Curl |
8 |
10s |
55 |
50 |
55 |
55 |
|
| Pump |
Chin-Up |
10 |
10s |
BW |
BW |
BW |
BW |
|
| Pump |
Wide BB Curl |
8 |
60s |
55 |
50 |
55 |
55 |
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| Stimulate |
DB Zotterman Curl |
10 |
0s |
15 |
15 |
15 |
15 |
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| Stimulate |
DB Hammer Curl |
10 |
0s |
15 |
15 |
15 |
15 |
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| Stimulate |
DB Regular Curl |
10 |
60s |
15 |
15 |
15 |
15 |
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| Flutter |
Banded Hammer Curl |
20s |
60s |
1 band |
1 band |
1 band |
1 band |
20 reps |
Was extra motivated today, put in max effort and had fun. Going to put some of that homemade sushi to rest tonight I think.
Honestly I’m ready for the Surge Challenge to be over. The training feels good and I’m not burnt out like my normal training makes me, but getting the equipment ready to run the block is a headache… it makes the gym stressful, which is the opposite of why I go to the gym in the first place. I’ve made good progress and put some new tools in the toolbox, but I’m ready for it to be over. Going to start a 5/3/1 and DoggCrapp Training hybrid when I wrap up.
6 Likes
Your plan Looks awesome and I think you’ll kill it. Very excited to see the progress you make here! I honestly think you can’t miss with the way you have things set up!
1 Like
Lots of times i construct my workouts not around what id like to do but around whats the most available, easy to get and do, or what i have in my home gym.
I also make the workouts keeping in mind that sometimes ill be in the gym, sometimes in my home gym so i wont include machines or smth like that in my gym sessions if i dont have an alternative in mind for my home gym, so yea - i completely understand you not wanting to be stressed just because your plan asks for smth specific.
2 Likes
Good looking split. What’s your progression or mesocycle (not sure that’s spelt correctly) going to look like?
1 Like
Spelling is correct =)
I plan to treat the 5/3/1 portion with 5/3/1 rules so I’ll be deloading on week 4, or just taking a week off in lieu of training on week 4… may even just slack off on squats and deads (guess this means I’ll play it by ear).
For the DC component, I will be using Trudel’s progression model by sticking with the same exercises until i cannot improve reps or weight. If for 2 weeks i cannot improve either, I will have to find a new exercise. If i deload in 5/3/1, i will continue as usual with DC sets, if I take a week off in 5/3/1, i will take that week off with DC sets as well (if I’m burnt out enough to not want to lift for a week, then I should probably take the hint)
Once or twice a week i would like to implement a MetCon circuit which contains (1) loaded carries (2) lunges (3) clean & press and (4) Sled pushes. This will be done on Weds, Sat or Sun… not sure if I’ll have this in me, but my conditioning needs improvement (gotta be big, strong, and fast ya know?)
This program is going to be a tough one, but i feel really good about it. Just hoping i can recover enough while leaning my fatass out 
1 Like
Damn dude that is some serious ass busting.
1 Like
Supplementing/TRT Update
In the last week or so, I’ve started feeling a huge difference from the TRT. Strength is going up, doing better during training sessions, willfully pushing myself harder session (not uncommon for me, but training can always get harder). I feel all-around better.
Also, I am pinning 600mg L-Carnitine daily compared to 500mg EOD (would go up to 800mg daily but I’d need bigger syringes lol). Not sure if feeling a difference or not, but I’m certainly seeing a difference (could be from TRT).
On day 3 of taking Hot-Rox, only 1 pill/day, but feeling more alert in the mornings. I can’t tell if it’s this SoCal heat or the Hot-Rox, but I’ve been shiny as a Britney Spears backup dancer during my training sessions lately (I swear I’m not oiling up pre-workout).
3 Likes
I’ve had this tab pulled up in my Safari browser for a few months waiting for the right time to run this program (I have several programs lined up haha) but I figured I would share it with you as it may supply some inspiration to you or at least give you some useful tips.
1 Like
I had seen this previously in both T-Nation and in the Beyond 5/3/1 book, it looked good but most of the exercise suggestions/recommendations are ones that I just don’t feel the way I ought to. I wanted it to work but Kroc Rows are like the staple RP exercise and I just never feel them the right way, so I couldn’t imagine running Rest-Pause for something with that poor of a mind-muscle connection.
Maybe I didn’t think up 5/3/1 + DC on my own… maybe it was latent subliminal messaging lol
7/20/22
Took an ‘off’ day as prescribed. Didn’t do a metcon circuit, although I probably could have. My whole body is still kinda sore from Monday/Tuesday
2 Likes
That’s certainly fair enough! John Meadows apparently also used to struggle connecting with his back on most movements so you’re certainly in good company. I remember you also saying that during the Surge Challenge. I can pretty much only see you making amazing progress on this program as you’ve written it. We all have to make changes to fit our needs, I certainly did in the template I created and ran a few months ago. Even in the article, Jim was still experimenting with it.
1 Like
Not sure if you are or not but you look leaner to me!
1 Like
+10 minute dog walk. Need to be including more NEPA work - should do this more.
2 Likes