Hybrid-split: 5-9 Mk. 0 (Let’s Get STRONK)
Week 2
Saturday
A1. Hack Squat 3x10-15, quad emphasis
15@140, Rom can be better
2x15@120
A2. Hip Thrust Machine 3x6-10
12@82.5
9@90
9@90
B. RFESS 2-3x6-10 @ 40
3x10 per leg
We had a 60s pause between legs now
C1. Lying leg curl 2x8-12, 1x6-8-10
12@75
12@75
6-8-10@???
C2. Abductor machine, 3x10-12
12@115
12@115
6-12-25 dropset
After the new year begins we’re abandoning the hybrid split, none of us are feeling it and it’s only the start of week 3… (sorry @danteism)
I’ll do block 1 with front squats and push press as my main on those respective days. The other blocks will be back squats and overhead press.
I’ll do block 3 using option 1 for bench and option 2 for press.
Here’s what’s next in store for us (note: I take no credit for this, I’ve cobbled together tons of CT stuff). @Frank_C hope you can find some inspiration here
WEEKLY LAYOUT
Day 1: Squat
Day 2: Bench
Day 3: Deadlift
Day 4: Press
WORKOUT STRUCTURE
Main lift
Assistance 1
Assistance 2
Optional:
Accessory 1, 3x8-15/3x8-12/3x8-10, or bodybuilding intensity method
Accessory 2, 3x8-15/3x8-12/3x8-10 , or bodybuilding intensity method
BLOCK 1: SETS & REP RANGES ASSISTANCE
4x4-6 reps if strength is your main goal and 4x6-8 reps if you’re more interested in size. You can also do one lift for 4-6 reps and the second for 6-8. Or, 3x8-15. This is more appropriate for certain exercises, such as dips, and the more “beginner-y” you are. When in doubt, opt for the higher rep range. 3x8-10 or 3x8-12 are also viable options.
Progressing
Main lift: double progression
4x4-6: if your main is progressing, you are progressi
4x6-8: if your main is progressing, you are progressi
3x8-15: the heaviest weight you can perform good reps with within the target rep range. Change weight between sets if necessary. Beat your log book.
The ASSISTANCE exercises (2nd and 3rd exercices) should be kept for at least 3 weeks, ideally 4 and can be kept for as long as 6 weeks. Refer to TOOLBOX at the end.
The ACCESSORY exercises (bodybuilding work at the end) can be changed every week, but doesn’t have to be. Refer to TOOLBOX at the end. Isolation movements or machine work. Any bodybuilding intensity method can be used. If employed that might change reps and appropriate number of sets, as previously noted otherwise 3x8-15 reps. If you want you can focus solely on 3x8-10, or 3x8-12.
BLOCK 1 PROGRESSION METHOD
Double-progression, but you don’t have to repeat your performance twice before adding weight, with a zone-progression
For example let’s say that you decide to do 4 sets of 3-5 reps.
Week one you use 300lbs and you get 5, 5, 4, 4
Week two you use 300lbs and you get 5, 5, ,5 ,5 (so you can add weight… that’s ONE)
Week three you use 310lbs and you get 5, 4, 4, 3
Week 4 you use 310lbs and you get 5, 5, 5, 4
Week 5 you use 310lbs and get 5, 5, 5, 5 (so you can add weight… that’s TWO)
Week 6 you use 320lbs and get 5, 5, 5, 4
Week 7 you use 320lbs and get 5, 5, 5, 5 (so you would be allowed to add weight… that’s THREE so you can move on to another zone)
If you happen to get all reps in three consecutive sessions you started too conservatively, stay in one zone for at least 4 weeks. So even if you add weight for 3 workouts/week in a row, use the same zone for a fourth week.
BLOCK 1 ZONES: 4-5 sets unless otherwise noted
Zone 1: sets of 6-8
Zone 2: sets of 4-6
Zone 3: sets of 6-8
Zone 4: sets of 2-4, 4-6 sets
Zone 5: sets of 4-6
Zone 6: sets of 1-2, 4-6 sets
Edit: we’ll run each zone for 4 weeks so we get to run the other blocks during the year as well.
How many sets should I do? Aim to hit the target musculature for a total of 6-12 sets. So, look at the rest of your session and determine your set count from that.
If push press is your main press, replace 4-6 with 3-5 and 6-8 with 4-6.
After Zone 6, do the next block or repeat BLOCK 1.
Expect:
18kg improvement if using 1kg increments
45kg improvement if using 2.5kg increments
90kg improvement if using 5kg increments
The goal is to add weight more often than not.
It’s okay to change main after the completion of this block. If your main press variation is the push press, replace that with the overhead press before starting BLOCK 2. If your main squat variation was the front squat, replace that with a back squat before starting BLOCK 2.
BLOCK 2 (RAMPS)
Phase 1 (3 weeks): 3 sets of 10 or ramp
Phase 2 (3 weeks): 4 sets of 6 or ramp
Phase 3 (3 weeks): 5 sets of 4 or ramp
Phase 4 (3 weeks): 5 sets of 1 to 3
That’s for the main lift of the day AND the two assistance exercises. Or use straight sets on your assistance exercises. Repeat this block or go to BLOCK 1 or BLOCK 3.
RAMPING
Example: Phase 1 ramp to 10RM, and do 1-2 back-off sets with 10-15% less (same number of reps).
Ramping is not mandatory, you can do straight sets. If you ramp, you can do that for all, or some, of the phases, i.e. say you do straight sets in the first phase, but then ramp in the second phase. That’s OK!
You only ramp your main. Use straight sets for your assistance lifts. If you repeat BLOCK 2 keep your main lift unchanged for two consecutive blocks.
BLOCK 3 (WAVES)
Bench/Press (option 1):
Phase 1 (3 weeks): 15/12/8 waves on your main, 2 waves, 3x8-15 on assistance
Phase 2 (3 weeks): 10/8/6, 2 waves, 3x8-12 assistance
Phase 3 (3 weeks): 9/7/5, 2-3 waves, 3x8-10 assistance
Phase 4 (3 weeks): 7/6/4, 3-4 waves
Squat & Bench/Press (option 2)
Phase 1: 12/8/6, 2 waves, 3x8-15 assistance
Phase 2: 8/6/4, 2 waves, 3x8-12, assistance
Phase 3: 7/5/3, 3 waves, 3x6-8, assistance
Phase 4: 5/4/2, 3-4 waves, 2x8-12 assistance
Again, 4x4-6/4x6-8 are also options for assistance and depends on your exercise selection. Don’t do front squats for 15 reps… do do dumbbell presses for 15 reps or goblet squats for 12-15 reps.
Deadlift
Phase 1: 8/6/4, 4x4-6 or 4x6-8 for all phases on assistance if using a deadlift variant, for single leg RDLs and hip thrusts opt for for higher reps and three sets
Phase 2: 7/5/3
Phase 3: 5/4/3
Phase 4: 5/3/2
TOOLBOX
List of assistance/accessory exercises
ASSISTANCE SQUAT
ASSISTANCE BENCH
ASSISTANCE DEADLIFT
ASSISTANCE PRESS
ACCESSORY SQUAT
ACCESSORY BENCH
ACCESSORY DEADLIFT
ACCESSORY PRESS
AB WORK
You can do ab-work on any training day, between sets if you like or later in the day. If you do abs on an off-day, don’t do it the day before squats or deadlift. You don’t have to count this as an accessory but you can.
ALTERNATING ASSISTANCE
You can use assistance for the “other” lift on a given day, i.e.,
Deadlift + Squat Assistance
Squat + Deadlift Assistance
Bench + Press Assistance
Press + Bench Assistance
For the latter two, you can use your main press/bench variation as an assistance exercise on that day. Meaning that, your training days can look like this,
Press day:
Overhead Press
Bench, 3x8-15
Assistance 2 (press)
Accessory 1
Accessory 2
Bench day:
Bench
Overhead Press, 3x8-15
Assistance 2 (bench)
Accessory 1
Accessory 2
I’ll use a paused front squat as my assistance in the beginning, with a weekly progression looking like this,
Week 1: 5-8 second eccentric
Week 2: 5-8 second eccentric with 3 sec pause at midrange of eccentric motion
Week 3: 5-8 second eccentric with 3 sec pause at midrange of concentric motion
Week 4: 5-8 second eccentric with 3 sec pause at midrange of eccentric motion and another 3 sec pause at midrange of concentric motion
To drill that motor pattern.
What do you feel is the issue with a hybrid split?
We’re all dead. Progress says we are recovering, but honestly I think we’re just dogheaded enough to grind out another rep beating the log.
Well, really all progress say is that you’re capable of doing more. Maybe because you’re stronger, maybe because you’re tougher, or maybe because you’re more accustomed to the program or you just happen to have a better day than last time.
This is a very intensive way of training, as you’re training your body three times a week, going hard and using big movements. Could very well be that the time is not right for this program, or it’s just plain too much for you. (I’m not going to defend a program just because it’s based on an idea I presented: that would be pretty biased)
Glad you gave it a shot, though. Do you feel that you got anything out of it or learned something?
Yeah, full-body workouts are underrated.
This is overwhelmingly awesome! I bookmarked it.
Why do you like to suffer so much?
Glad you liked it! And if that still doesn’t ignite a spark, maybe go for some of @kingbeef323 s routines to do something possibles more distanced from your usual cup of tea: Do This Routine Instead of That Dumb One
That looks genuinely disgusting.
It’s to drill the movement pattern,
- Doing controlled submaximal eccentric work (slow eccentrics) improves motor learning and strengthens the body’s capacity to maintain optimal positions during your movements. This will make you more efficient, which means you’ll waste less energy in competition.
Good metric for programming “does this look disgusting? No? It needs more work”. And so the CrossFit WOD was born.
See also my projected final workout for MMS next year which includes, as highlights, a set of 50 back squats at 80kg and 10 x 10 arnold presses as well as heavy deadlifts and complexes.
Pretty funny man, that’s similar to how I was planning on approaching training once I wrap up the program I’m doing now.
What was the hybrid split all about?
I don’t know. Exploration.
Trained alone today so trying out the new schema to work out any kinks, did,
A. Bench
6@75
6@75
7@72.5
7@72.5
B. Military press
14@30
10@35
10@35
Started with a push press, come back down to about throat level, and then back up
C. Dumbbell flat press
10@28
6@28
10@20
D1. Rope Tricep pushdown 3x10-12
D2. Pec-deck 3x10-12
And my immediate impression is that when doing the assistance work for three sets then the main lift can be done for five no sweat.
@danteism, how would you reason regarding when it is better to do 3x8-12 on the assistance lifts?
Because I feel like I can argue both sides.
I’m thinking that, if you do it during the 6-8 zone then that becomes basically accumulation, and then for the 4-6 it’s an either/or-proposition, and that during the 2-4 zone it’d be ideal to use your main bench/press as one of the assistance lifts to keep training frequency of that motor pattern up (REA). Here’s what my logic guides me towards,
Thinking five sets on all main lifts in all zones now. Maybe 6 in zone 4 and zone 6
Zone 1: sets of 6-8, ACC, 3 sets on assistance 8-12
Zone 2: sets of 4-6, INT, 4 sets on assistance 6-8
Zone 3: sets of 6-8, ACC, 3 sets on assistance 8-12
Zone 4: sets of 2-4, INT, 4 sets on assistance 4-6/6-8 (use your main press/bench as assistance on the other session)
Zone 5: sets of 4-6,???
Zone 6: sets of 1-2, REA, (use your main press/bench as assistance on the other session)
Would you think differently?
How’s your climbing going?
Rather than tying the assistance rep scheme to your main lift rep scheme I would think of two things:
What is the assistance exercise like in terms of it’s nature? (so, are we talking about a pause squat or a single leg leg extension?)
What are we trying to accomplish? (Which would also determine what you pick as your assistance lift in the first place)
Of course your main lift rep scheme will depend on these factors as well.
So, if you want to shift your focus towards hypertrophy, you’d probably want to work in the 5+ rep range, whereas if you were to focus on strength you’d probably want to stay in the 3-6 rep range. If you were trying to demonstrate strength you could even go under that for a couple of weeks.
With assistance exercise you are after four things most of the time:
Of course you most likely aren’t after all of these things at once, but the things you do want play a role in your programming. If you want to build or retain muscle you’ll need enough volume for you, probably best done in the 6-12 rep range. If you’re after work capacity the theme is to gradually do more or so the same amount in less time.
If you’re going with the ACC/INT(/REA) type of programming you’ll also need to keep in mind that fatigue masks fitness: during accumulation your performance may even go down a bit due to fatigue, and in intensification as the fatigue goes down a bit and you get more accustomed to heavy weights your performance goes up. In realization you’ll want to get rid of as much fatigue as you can without undertraining.
So, think of what I’m trying to do here, what tool do I pick and how much of it do I need instead of deciding that all of the assistance stuff will be done this way.
I’ve been having fun with it, but it’s been pretty inconsistent. Going to need to get in the gym with some regularity the rest of the winter though because I’m planning a trip to the Red River Gorge in Kentucky.
Climbing, as always, just bad at logging it. Discovered that my pistol squat needs work so will have to find a way to weave that in if I want to (I do) conquer a certain boulder route
Deadlift 5x6-8
8@130
8@130
8@120
8@120
8@120
Front Squat 4x4-6 (8s eccentric)
4x5@40
Not sure why I didn’t go for sixes, it was more a breathing thing than a muscular thing
Bent-over Row (parallel to floor) 3x10-12
3x12@50
Super strict
Haney Shrugs 3x8-10@75
Frenchies
2
2
2
I’ll alternate frenchies and weighted chin-ups for two months or so.
Push Press 4x4-6
6@50
6@52.5
5@55
6@52.5
Close-grip Bench 3x10-12
3x12@50
High Incline DB press 4x6-8
4x8@20/h
EZ-bar Tricep extension 3x10-12
Seated hammer curl 3x8-10
Front Squat 5x6-8
8@70
8@70
8@70
8@65
8@65
Deficit Deadlift 4x4-6
4x6@120
I did this tng, I don’t think I will next time as the goal is to strengthen my pull off of the floor. Might have to use less weight as a consequence
Split Squat 3x8-12
3x8@40
Farmer’s Walk 1@100~40m, 1@110~max distance