Hey CT the new program I’m thinking about setting up will utilize the consecutive day bodypart overloads you used with daryl, but along the template you laid out here
I’ll try my best to explain our approach. It’s kinda hard to do so because it is not a static system.
[quote]
Basically we have 4 types of workouts:
TYPE 1: “regular” heavy lifting sessions… These are generally built on training a general movement pattern rather than a muscle group per say. For example we might work “pushing” movements. Such a workout would involve 4 (most of the time) major pushing exercises, going from the “weakest” to the “strongest” in extended ramping fashion.
This means that we start with the first exercise with roughly 60% of maximum and ramp up the weight until we reach the maximum that can be done in good form for the selected number of reps, then we mesh into the second exercise and we continue ramping in the same manner. It would look something like this…
EXERCISE 1 - Military press
Set 1. 135lbs x 5
Set 2. 155lbs x 5
Set 3. 175lbs x 5
Set 4. 195lbs x 5
Set 5. 205lbs x 5 (most that can be done solidly and in good form)
Switch to…
EXERCISE 2 - Incline bench press
Set 1. 205lbs x 5 (start where you ended the preceding one)
Set 2. 225lbs x 5
Set 3. 245lbs x 5
Set 4. 265lbs x 5
Set 5. 285lbs x 5 (most that can be done solidly and in good form)
Switch to …
EXERCISE 3 - Bench press
Set 1. 285lbs x 5
Set 2. 305lbs x 5
Set 3. 325lbs x 5
Set 4. 345lbs x 5
Set 5. 365lbs x 5 (most that can be done solidly and in good form)
Switch to …
EXERCISE 4 - Top half bench press from pins (starting at mid range)
Set 1. 365lbs x 5
Set 2. 385lbs x 5
Set 3. 405lbs x 5 (most that can de done solidly)
NOTES:
-
The number of set per exercise is not predetermined; you ramp up until you hit the most weight you can lift solidly on the lift… on some days you might get 10 sets on one movement and on another day only 3… it’s all about taking what your body can give you on that day.
-
On all the sets you should strive to accelerate the weight as much as you can on the concentric. Force = mass x acceleration… you can compensate (to a point) a lack of mass by using more acceleration when it comes to building strength. So even the lighter sets do have a training effect.
-
We also use a second form of “strength” training… we select 3 basic exercises for the same movement pattern and do them as a “circuit” but with a minute of rest between them.
Good pairings for the first type of strength sessions include:
PRESSING 1: Military press, incline bench press, flat bench press, decline bench press
PRESSING 2: Push press, Incline bench press, flat bench press, top half bench pin press
PRESSING 3: Top half shoulder pin press, top half incline pin press, top half bench press
PRESSING 4: Seated DB shoulder press, incline DB shoulder press, flat DB press, decline DB press
PRESSING 5: Military press, push press, top half shoulder pin press, flat bench press
HIPS SPECIFIC 1: Romanian deadlift, Sumo deadlift*, conventional deadlift, pin pull just above knees
â?¢ if your sumo is stronger than your conventional, to the conventional first
HIP SPECIFIC 2: High pull, power clean, Romanian deadlift, conventional deadlift
HIP SPECIFIC 3: Power snatch, power clean, Romanian deadlift, Sumo deadlift
HIP SPECIFIC 4: Snatch-grip deadlift, Sumo deadlift*, conventional deadlift, pin pull above the knees
QUADS SPECIFIC 1: Front squat, close-stance back squat, wide-stance back squat, top-half pin squat
QUADS SPECIFIC 2: Short steps lunges, medium steps lunges, DB squat
QUADS SPECIFIC 3: Bulgarian split squats, split squats, medium steps lunges
BICEPS 1: Spider curl (90 degrees preacher curl), 45 degrees preacher curl, standing barbell curl
BICEPS 2: DB reverse curl, DB curl, DB hammer curl
BICEPS 3: Reverse grip preacher curl, wide-grip preacher curl, close-grip preacher curl
BACK 1: barbell row torso parallel to the floor, barbell row torso 45 degrees, barbell row slight lower body drive
BACK 2: Pronated chin-up*, suppinated chin-up, parallel grip chin-up
â?¢ if you are stronger pronated, start with suppinated
BACK 3: Chest-supported DB row elbows out, chest-supported DB row elbows close and suppinated grip, chest-supported DB row elbows close and neutral grip [quote]
Since this probably makes no sense right now, let me explain
For Instance I would do all the pressing series on consecutive days with a max reps circuit at the end of each workout. I would do one workout for the other 4 bodypart complexes. Then I would start the hips specific phase in the same fashion, and then do one workout for the other 4 movement patterns. My biggest concern is that i’m not advanced enough to handle it so some general numbers Bench: 320-330, Squat :410, Deadlift: 465
