Welcome. There is some good work here. I guess I wont give you a Roll Tide.
It’s complicated. I am a graduate of Auburn University. Our school mascot is the Tiger but we say, often scream, War Eagle. We have an eagle that we release from the upper deck of the football stadium before home games. It is an awesome sight. Why do I feel like you are pulling my leg?
Flat Bench
Ramp to max
135x8x3
155x3
175x3
185x3
205x3
225x1
235x1
250x1
260x1 New Adult PR
Clusters with 230
5 reps
4 reps
4 reps
3 sets 5/4/3/3 reverse ladders with 185
I am jacked about hitting 260. My goal for bench that I set back in the spring was 250 by Christmas. I hit 260 before Haloween. I have never been strong on bench. When I was 19-20 I could do about 250. My goal now is 300 before the end of the year. I know it’s nothing special relative to many on here but I am jacked nevertheless. The layering system is awesome. I am bigger and stronger than I have ever been. It has been particularly helpful on bench. If I reach my new goal I will have added nearly 100 pounds to my bench in about 10 months time.
I am almost never serious, so it throws people off when I ask a straight up question, but nah, I had no clue, no leg pulling, and Google had so many options for War Eagle I didn’t know where to start. Despite the Hawaiian police force’s belief to the contrary Alberta is a long way from Alabama and I’m clueless about a lot of how football works down there.
260 is awesome!
I’m sticking to couple of 531 rounds, but I do want to hit layers. It feels like the right way to work out. I am a little worried with the intensity coupled with the short rest breaks I’ll just have a CV failure and end up sucking nitro. Do you find it pushes your heart rate into the stratosphere?
[quote]corrmhona wrote:
I am almost never serious, so it throws people off when I ask a straight up question, but nah, I had no clue, no leg pulling, and Google had so many options for War Eagle I didn’t know where to start. Despite the Hawaiian police force’s belief to the contrary Alberta is a long way from Alabama and I’m clueless about a lot of how football works down there.
260 is awesome!
I’m sticking to couple of 531 rounds, but I do want to hit layers. It feels like the right way to work out. I am a little worried with the intensity coupled with the short rest breaks I’ll just have a CV failure and end up sucking nitro. Do you find it pushes your heart rate into the stratosphere?[/quote]
Not on bench. On SGHP, Squats and Push Press the last couple of sets of reverse ladders usually get me breathing pretty heavy, but nothing too bad.
10/24/13
Squat
Ramp to max
135x3
185
205
225
275
295
315x1
335
355
4x3 with 330
Max reps with 285
7 reps
5 reps
4 reps
Pause squats with 185
3 seconds at bottom
3 sets 5 reps
100 reps cable crunches
60 reps calf raises off of my stairs holding one plate
I missed my direct arm day, push press and second SGHP day last week again. I am going to try to do better this week. On the bright side I missed it to spend time with my kids and to go to the Auburn - Florida Atlantic game. So, its all good.
10/28/13
SGHP
Ramp to max
135x5
155x5
165x3
175x3
185x3
195x1
205x1
215x1
Cluster sets with 190
9 reps
7 reps
6 reps
5/4/3/3 reverse ladders with 150 x 2 sets
Tweaked a scap during my second set so I scrapped the 3rd set that I normally do
Hammer curls 3 x 10 with 25 lb plates
BB reverse curls 3 x 10 with bar only
High Incline BP
Ramp to max
135x5x3
155x3
165x3
175x3
185x1
195x1
Clusters with 175
7 reps
5 reps
4 reps
5/4/3/2/1 reverse ladders with 135
CGBP 3x10
Skull crushers 3x10
Oblique cable crunches 100 reps
Ogre - Very interested in your training program. I’m somewhat new to this site and have only recently found this over 35 forum and it has been inspirational and rejuvenating to read others progress at our mature ages…it gives me encouragement to stick with it.
Is there an original link to this layer program? I have searched the site but only find long threads that don’t outline the program fully. Or if you (or others) could give a quick summary would be much appreciated. I’m 45yo, 6’5, 228lbs. I get the ramp max portion, but the other stuff needs addressing (cluster, %, reverse, etc…) and when / how to structure. Thanks in advance from fellow SEC (Go Dawgs!).
[quote]Grove wrote:
Ogre - Very interested in your training program. I’m somewhat new to this site and have only recently found this over 35 forum and it has been inspirational and rejuvenating to read others progress at our mature ages…it gives me encouragement to stick with it.
Is there an original link to this layer program? I have searched the site but only find long threads that don’t outline the program fully. Or if you (or others) could give a quick summary would be much appreciated. I’m 45yo, 6’5, 228lbs. I get the ramp max portion, but the other stuff needs addressing (cluster, %, reverse, etc…) and when / how to structure. Thanks in advance from fellow SEC (Go Dawgs!).[/quote]
I have looked for this info as well. It is hard to come by. The layer system is in bits and pieces in numerous threads. There is no article that I have found. What I have is what I have put together from various threads. It appears that it has changed from time to time and I know that I am not following it to a “t” so I may not be the best source of info.
Ramp to max: I do several sets of 3 and finish up with 3 or so sets of singles until I reach the max for the day.
Cluster sets: Use 90% of your max that day. Do one rep. Rack the bar. Rest 10 seconds. Do another rep. Repeat until you cant do any more reps using good form. That is one cluster set. Rest 1-2 minutes and do another cluster set. I usually do 3 cluster sets.
High Density Lifting (HDL): Use 65 to 80% of that days max. There are several set/rep schemes to choose from. I prefer the 5/4/3/2/1 reverse ladder using 70%. Do 5 reps. Rest 10 seconds. Do 4 reps. Repeat all the way down to a single rep. Rest 1-2 minutes and do another reverse ladder. I usually do 3.
I saw somewhere that CT had added a 4th layer but I don’t do it and do not remember exactly what it was.
I lift at home. Due to equipment limitations I do not follow the above exactly for squat. I ramp to max, do 3 to 5 sets of 3 with 90% in place of clusters. Then I do 70% for max reps 3 sets for HDL.
For SGHP my reverse ladder is 5/4/3/3 instead of 5/4/3/2/1 just for the sake of convenience.
I love the system. It is enabling me to reach new PRs nearly every week and I am looking pretty good too. I feel like the self regulating aspect of the program limits injuries too. How much you lift on any given day depends on how you feel & preform that day.
Thanks Ogre. I’m a home lifter also - so when I read about the new PR’s you were making I had to learn more about that program. I tend to make good progress and then stall for weeks / months at a time and looking for ways to get through those periods. I like the volume in the layer type system; guarding against injury, my body responds well to more volume vs. less.
I skipped out on lifting last night to watch the Red Sox win the World Series. Now I am looking for the date that pitchers and catchers report for spring so we can start all over again. I have intentions of squatting tonight, but will have to see how late the trick-or-treating runs.
OK, I’m thinking of starting a layer work next week. I was going to start out 3/week.
I was wondering what you thought of a tabata + core and arm work on three of the off days the help with leaning out and pumping up, or would it kill me at 42?
[quote]corrmhona wrote:
OK, I’m thinking of starting a layer work next week. I was going to start out 3/week.
I was wondering what you thought of a tabata + core and arm work on three of the off days the help with leaning out and pumping up, or would it kill me at 42?[/quote]
What’s tabata? If you are lifting 3 days what are your lifts? You won’t be able to do more than one big lift per day.
Squat
Ramp to max of 355
3x3 with 320
Max reps with 285
8 reps
4 reps
2 reps
Done. 10 to 15 seconds between sets. Knocked it out in 45 minutes. Spent more time loading and unloading the bar than I did lifting. Wishing I had an elevator to use to get out of my basement. Stairs may be a problem.
Tabata is a high intensity interval, 20 seconds on 10 seconds off, pick an exercise and try and get your heart rate up through the roof with it for reps repeat for 8 sets nonstop. Tuesday, Thursday, and maybe Saturday I was thinking of doing the tabata with chins and dips, then after that I was thinking some farmer’s walk, overhead carries and maybe some curl and tricep work if they don’t feel done after the tabata.
For layers I was thinking three lifts, Monday snatch, Wednesday OHP, and Friday push jerk. Trying to get my oly lifts + OHP up. Not sure if I should do muscle snatch or hip snatch or sghp. Basically going for full body pull, upper body push, lower body push. One ramp, cluster and HDL layer each, not looking at the fourth layer or adding any complexes on these days.
Basically I have a cardio problem so I’m not sure what I can do in terms of sustained effort, but I was thinking this would work for hitting my grooves and getting the muscles I need for the oly lifts in shape if I can pull it off, while helping burn off some lard at the same time.
[quote]corrmhona wrote:
Tabata is a high intensity interval, 20 seconds on 10 seconds off, pick an exercise and try and get your heart rate up through the roof with it for reps repeat for 8 sets nonstop. Tuesday, Thursday, and maybe Saturday I was thinking of doing the tabata with chins and dips, then after that I was thinking some farmer’s walk, overhead carries and maybe some curl and tricep work if they don’t feel done after the tabata.
For layers I was thinking three lifts, Monday snatch, Wednesday OHP, and Friday push jerk. Trying to get my oly lifts + OHP up. Not sure if I should do muscle snatch or hip snatch or sghp. Basically going for full body pull, upper body push, lower body push. One ramp, cluster and HDL layer each, not looking at the fourth layer or adding any complexes on these days.
Basically I have a cardio problem so I’m not sure what I can do in terms of sustained effort, but I was thinking this would work for hitting my grooves and getting the muscles I need for the oly lifts in shape if I can pull it off, while helping burn off some lard at the same time.[/quote]
A layer workout shouldn’t be any more taxing from a cardio standpoint than the tabata you described. I have used the power snatch in the past in place of my second SGHP day but I have since went back to 2 SGHP sessions. I feel that movement is the cornerstone of the layer system. It has given me a powerful look. My upper back is thicker than ever before. I have never gotten these type results from any other exercise. It has helped my bench as well. But I think it is a to each his own thing. I have friends who have tried SGHP and hated it. I hate the push press. I may drop it and do a seated OHP layer. Given my time constraints I like the idea of a 3 day lifting split as you describe.
I didn’t lift today but let’s call this a dynamic day:
Upper body:
Split one truck load of firewood.
8 pound sledge hammer.
6 pound split axe.
Hundreds of reps.
Lower body:
Climbed up and down a 30 foot ladder for 2 hours.
Body weight + one gallon of paint. I guess it is a reverse ladder since there was less paint in the bucket at the end.
SGHP
Ramp to max
135
145
155
165
175
185
195
205
215
Clusters with 90% (195)
9 reps
7 reps
6 reps
5/4/3/3 Reverse Ladders with 70% (155) 3 sets
BB curls 3 x 10
Preacher curls 3 x 10
I feel awesome. I may go down to WalMart and walk around choke-slamming punks. On second though I think I will just take my old ass to bed.
Low incline BP
Ramp to max
135
155
165
175
185
205
215
230
Clusters with 210
7 reps
6 reps
6 reps
5/4/3/2/1 reverse ladders with 165 for 3 sets
Tricep push downs 3x20
I weighed myself this morning. I now weigh in at 240. I know that I have gained several pounds of muscle this year, but I could stand to lose 15-20 pounds of flab around the middle. I am thinking of doing the 5/2 diet where you fast 2 days per week. Anybody done that? If so, did it hurt your strength gains? I want to bench 300 and squat 400 by the end of the year. I hate to miss those goals, but I also hate being a fat arse.