New to Layer System, Questions

[Seinix]

1. I am completely new to the layer system. I found a template posted by another user that I liked. Is it OK for me to start on this program?

DAY 1
Warm-ups- Clean Holds, Paused Front squats, Overhead Lunge 3- 4 sets of 2-4 reps @45-95lbs
1.Power Cleans from hang 6x2 @ 70% of max
2. Slight incline bench press ramp to 1RM (full rom)
3. Use 80% of your max (in the ramp) and perform a total of 30 reps as quickly as possible (doesn’t have to be sets of a specific number of reps, just get done with the 30 as fast as you can)
4. Bear Hug Carries 3 x 1minute
5. 30 pull ups, 30 dips

DAY 2
Warm-ups- Clean Holds, Paused Front squats, Overhead Lunge 3- 4 sets of 2-4 reps @45-95lbs

1. SGHP Ramp to 1RM
2. 80%, perform as many total reps as you can in 5 minutes
3. Overhead Carries 3 x 1minute
4. 30 pull ups, 30 dips

DAY 3
Warmups �??�?�¢??Overhead Squats/Lunges 3-4 sets of 2-4 reps with the bar

1. Back squat ramp to 1RM
2. double pause back squat (bottom and mid-range for 2 seconds) focusing on perfectly upright torso and chest high, 3-4 sets of 3 reps
3. Jump squat (bar like a back squat) 4-5 set of 3 reps with 30% of max front squat
4. : bottom half back squats pump reps (only going from the bottom position to the half squat, then back down… fast up, slow down) for 3 sets of 8-10 reps
5. Farmers Walk with dumbbell, (until I can up with a Yoke version) 3 x 1minute
6. 30 pull ups, 30 dips

DAY 4

1. Slight incline bench press ramp to 3RM
2. 3-4 sets of 3 @ 90% of 3RM
3. Ramp to 6RM
4. 3-4 sets of 6 @ 90% of 6RM
5. Bear Hug Carries 3 x 1minute
6. 30 pull ups, 30 dips

DAY 5
Warm-ups- Clean Holds, Paused Front squats, Overhead Lunge 3- 4 sets of 2-4 reps @45-95lbs

1. Power clean ramp to 2RM
2. Power clean 6 sets of 2 with 90% of 2RM
3. Power clean from hang (or blocks) 4 x 3 with 70% of 2RM
4. Overhead Carries 3 x 1minute
5. 30 pull ups, 30 dips

DAY 6
Warm-ups- Clean Holds, Paused Front squats, 3- 4 sets of 2-4 reps @45-95lbs

1. TBDL from a deficit Ramp to 2RM
2. TBDL ramp to 2RM
3. 2 Clusters with 90% of no.2
4. RDL 4-5 sets of 4-6 reps
5. Farmers Walk with dumbbell, 3 x 1minute
6. 30 pull ups, 30 dips

DAY 7

1. Push Press Ramp to 3RM
2. Use 80% of your max (in the ramp) and perform a total of 30 reps as quickly as possible (doesn’t have to be sets of a specific number of reps, just get done with the 30 as fast as you can)
3. Overhead Carries 3 x 1minute
4. 30 pull ups, 30 dips

DAY 8
Warm-ups- Clean Holds, Paused Front squats, Overhead Lunge 3- 4 sets of 2-4 reps @45-95lbs

1. Power clean 6 x 2 @ 70% of your 2RM from day 5
2. Snatch-grip high pulls ramp to 6RM
3. Farmers Walk with dumbbell, 3 x 1minute
4. 30 pull ups, 30 dips

DAY 9
Warm-ups- Clean Holds, Paused Front squats, Overhead Lunge 1-2 sets of 1-2 reps @45-95lbs

1. Paused front squat ramp (ramp to a paused 1RM… pause for 2-3 sec. at the bottom)
2. Front squat ramp (continue ramping to your max done without a pause)
3. use 80% of your max and get a total of 30 reps in as little time as possible
4. Farmers Walk with dumbbell, (until I can up with a Yoke version) 3 x 1minute
5. 30 pull ups, 30 dips

DAY 10
Max Out on Bench and Cleans, or Back Squats, or front Squats

Rest after day 6 and day 10, or after 3,6,10. Whatever is needed.

2. What are the recommended rest intervals for

Day 1 items 1,4,5
Day 2 items 3,4
Day 3 items 2,3,4,5,6
Day 4 items 2,4,5,6
Day 5 items 2,3,4,5
Day 6 items 4,5,6
Day 7 items 3,4
Day 8 items 1,3,4
Day 9 items 4,5

3. Would it be Ok to modify the above template to replace the 30 pull-ups with 30 DB rows on half of the days that call for 30 pull-ups

4. Is Day 10 necessary or can it be omitted?

[Christian_Thibaudeau]

[quote]Seinix wrote:

1. I am completely new to the layer system. I found a template posted by another user that I liked. Is it OK for me to start on this program?

2. What are the recommended rest intervals for

Day 1 items 1,4,5
Day 2 items 3,4
Day 3 items 2,3,4,5,6
Day 4 items 2,4,5,6
Day 5 items 2,3,4,5
Day 6 items 4,5,6
Day 7 items 3,4
Day 8 items 1,3,4
Day 9 items 4,5

3. Would it be Ok to modify the above template to replace the 30 pull-ups with 30 DB rows on half of the days that call for 30 pull-ups

4. Is Day 10 necessary or can it be omitted?[/quote]

1. If you are efficient at all the exercises included then the program is fine.

2. Rest intervals are always “as short as possible without having any decrease in performance”… except for carries where it is always a 1-1 work to rest ratio, so 1 minute of work, 1 minute of rest.

3. No, the rep thing at the end is only for body weight exercises. You can use other body weight exercises though.

4. It’s not necessary but it is useful to see where you are at.

[Seinix]

Thanks CT. Would you recommend instead of the DB Rows replacing some of the pull-ups with bodyweight inverted rows? There is not much horizontal rowing in the above template.

Or would you recommend just keeping the pullups. Currently I am doing the pull-ups in a poliquin “Gymnast back routine” style…

Wide grip pullups AMRAP
10 sec rest
Med Grip pullups AMRAP
10 sec rest
Neutral Grip pullups AMRAP
10 sec rest
Close grip supinated chinups AMRAP
2-3 min rest

repeat above sequence until 30 total reps are achieved

[Christian_Thibaudeau]

[quote]Seinix wrote:
Thanks CT. Would you recommend instead of the DB Rows replacing some of the pull-ups with bodyweight inverted rows? There is not much horizontal rowing in the above template.

Or would you recommend just keeping the pullups. Currently I am doing the pull-ups in a poliquin “Gymnast back routine” style…

Wide grip pullups AMRAP
10 sec rest
Med Grip pullups AMRAP
10 sec rest
Neutral Grip pullups AMRAP
10 sec rest
Close grip supinated chinups AMRAP
2-3 min rest

repeat above sequence until 30 total reps are achieved [/quote]

If you are doing a lot of deadlifting and high pull or olympic lifts there is no need for horizontal pulling, the muscles involved in that action are trained. Heck, olympic lifters do nothing but snatches, cleans, jerks, squats and pull and have strong backs with no strength issues in any function.

That having been said, you can use any body weight movement you want. That having been said, please don’t overcomplicate things. Pick one movement during the workout (e.g. one pull-up) and do the reps.