Quadruple Layer Leg Focus Cycle

Bigger Stronger Leaner Christian Thibaudeau Coaching
1

Good Morning CT,
I made some modifications. What do you say?

Quadruple Layer Leg Focus Cycle
DAY 1

  1. Slight decline bench press ramp to 1RM
  2. Slight decline bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
  3. Slight decline bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
  4. Slight decline speed bench 6 x 3 with 50% of no.1

DAY 2

  1. Power clean technique work, 6 x 2 with roughly 70%
  2. Back squat ramp to 1RM
  3. 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
  4. Jump squat (bar like a back squat) 4-5 set of 3 reps with 30% of max back squat
  5. : 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

DAY 3

  1. Snatch-grip high pulls ramp to 1RM
  2. Snatch-grip low pulls, start at 70% of no.1 and ramp to 1RM
  3. Clean-grip low pulls, start at 70% of no.2 and ramp to 1RM
  4. Romanian deadlift 3 x 6-8 reps

DAY 4

  1. Slight decline bench pres ramp to 3RM
  2. Slight decline bench pres 8 x 3 @ 90% of no.1
  3. Slight decline close-grip bench from pins (just above sticking point) 4 sets of 3 with 80% of no.1
  4. DB shoulder press 4-5 sets of 6-8 reps

DAY 5

  1. Back squat ramping to a 2 or 3 RM
  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 back 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

DAY 6

  1. Power clean & push press (or push jerk or split jerk) ramp to 2RM
  2. Power clean & push press (same as above) 6 sets of 2 with 90% of 2RM
  3. RDL 4-5 sets of 4-6 reps
  4. Power clean from hang (or blocks) 4 x 3 with 70% of 2RM

DAY 7

  1. Regular bench press ramp to 6RM
  2. Regular bench bench 4 sets of 6 with 90% of no.1
  3. Floor press 4 sets of 6 with 80% of no.1
  4. Rope triceps extension 4-5 x 8-10

DAY 8

  1. Power clean technique work, 6 x 2 with roughly 70%
  2. Back squat : ramping to a 2 or 1 RM
  3. 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
  4. Jump squat (bar like a back squat) 4-5 set of 3 reps with 30% of max back squat
  5. 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

DAY 9

  1. Power clean & push press (or jerk) 6 x 2 @ 70% of your 2RM from day 6
  2. Snatch-grip high pulls ramp to 6RM

DAY 10
Max out on power clean and bench

DO THAT CYCLE 3 TIMES, REST 1 DAY AFTER DAY 6 AND DAY 10