I just started Six Weeks to Superhero, and decided to make a log so that I can get some advice and perspective from those of you who have finished the program! I’ll be keeping a log throughout and try to update it regularly.
I’m 20 years old, 6’1" and 195 lbs. I played football and rugby in high school, nose-guard and prop respectively. Currently I play college rugby at second row.
Current lifts:
Deadlift - 405 x 1
Squat - 325 x 3
Overhead Press - 135 x 1
Bench - 215 x 1
Reps/Exercise/Weight on Each Set
WEEK ONE
MONDAY
COMPLEX A
3 Reps Top-half Seated Overhead Press: 185/185/185/165
4 Reps Standing Military Press: 95/85/85/85
3 Reps Push Press: 115/115/115/115
10 Reps Medicine Ball Push Press Overhead: 16 lb ball/16 lb ball/16 lb ball/16 lb ball
10 Reps Feet Elevated Plyo Push-ups
COMPLEX B
3 Reps Top Half Squat: 405/405/405/405
4 Reps Front Squat: 95/115/115/115
3 Reps Power Clean from Hang: 95/135/135/135
10 Reps Jump Squat: 25 lb DB/25 lb DB/25 lb DB/25 lb DB
10 Vertical Jumps
TUESDAY
COMPLEX A
3 Reps Top-half Deadlift:405/405/405/405
4 Reps Deadlift from Floor: 275/275/275/275
3 Reps Power Clean from Hang: 135/135/135/135
10 Reps Jump Good Mornings: 85/85/85/85
10 Reps Broad Jump Series
COMPLEX B
3 Reps Top-half Bench Press: 225/225/225/215
4 Reps Bench Press: 185/175/165/165
5 Reps Speed Bench Press: 95/95/105/105
10 Reps Medicine Ball Chest Throw: 18 lb ball/18 lb ball/18 lb ball/18 lb ball
10 Reps Plyo Push-ups
For the overload movements, I used a smith machine because my gym only has one power rack, where I usually used two bars for the strength and strength-speed movements. How did you guys all deal with crowded gyms or lack of equipment? Also, did you guys use the Biotest supplements as prescribed? I’d love to, but I’m on a college student budget. My current stack is:
Pre: 2 Rice Cakes, Jack3d (Trying it out, first pre-work out I’ve ever gotten and I only bought it because I got it half price from a buddy who didn’t like it)
Peri: 12g Modern BCAA
Post: Shake consisting of 50g Gold Standard Whey, 2 tbs Peanut Butter, 1 cup Blueberries
WEDNESDAY
A much needed rest day, not used to the high volume and intensity of this type of program.
THURSDAY
SPRINTS
6 x 10m
4 x 30m
3 x 60m
3 x 100m
My rest periods between sprints consisted of the walk back to the starting line.
FRIDAY
COMPLEX A
3 Reps Top Half Squat: 425/425/425/425
4 Reps Front Squat: 135/135/135/135
3 Reps Power Clean from Hang: 145/145/145/145
10 Reps Jump Squat: 35 lb DB/35 lb DB/35 lb DB/35 lb DB
10 Vertical Jumps
COMPLEX B
Thought the gym closed at 10, when in actuality it closed at 8. Ran out of time before I could start the second complex, so I plan on making it up on an off day next week.
SATURDAY
COMPLEX A
3 Reps Top-half Bench Press: 215/225/225/245*
4 Reps Bench Press: 165/165/165/175
5 Reps Speed Bench Press: 115/115/115/135
10 Reps Medicine Ball Chest Throw: 20 lb ball/20 lb ball/20 lb ball/20 lb ball
10 Reps Plyo Push-ups
SUNDAY
Rest Day.
WEEK TWO
MONDAY
COMPLEX A
4 Reps Top-half Seated Overhead Press: 165/165/165/165
5 Reps Standing Military Press: 85/85/85/85
4 Reps Push Press: 115/115/115/115
10 Reps Medicine Ball Push Press Overhead: 20 lb ball/20 lb ball/20 lb ball/20 lb ball
10 Reps Feet Elevated Plyo Push-ups
COMPLEX B
4 Reps Top Half Squat: 425/425/425/425
5 Reps Front Squat: 145/145/145/145
4 Reps Power Clean from Hang: 145/145/145/145
10 Reps Jump Squat: 35 lb DB/35 lb DB/35 lb DB/35 lb DB
10 Vertical Jumps
Great start to week two. I usually hit a wall during the third cycle but get a second wind during the fourth. I was able to cut down the total lift time from an hour and forty-five minutes last week to an hour and ten minutes today.
Going to have to modify the next two weeks due to an EMT Refresher course that lasts the entire time that the gym is open on Saturday and Sundays.
TUESDAY
COMPLEX A
4 Reps Top-half Deadlift:425/425/425/425
5 Reps Deadlift from Floor: 295/295/295/295
4 Reps Power Clean from Hang: 155/155/155/155
10 Reps Jump Good Mornings: 115/115/115/115
10 Reps Broad Jump Series
COMPLEX B
4 Reps Top-half Bench Press: 225/225/225/225
5 Reps Bench Press: 165/165/165/165
6 Reps Speed Bench Press: 115/115/115/115
10 Reps Medicine Ball Chest Throw: 20 lb ball/20 lb ball/20 lb ball/20 lb ball
10 Reps Plyo Push-ups
First time using chalk today, total game changer. Not looking forward to having to go tomorrow on no rest though. Early AM Training is best because of the single squat rack in my gym, but it’s definitely not my preferred lifting time.