I ran a 6 week cycle of it a few years back.
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Welcome back man, congrats on finishing up your first year!
Unfortunately I have never run that template so I canāt give any insight. Good to have you back tho dude
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If thereās one thing you wanna hit a PR on, itās your future. So this is kick-fucking-ass to read man. Keep at it. Nothing wrong with doing your own thing and keeping your head down lifting-wise. Seems like youāre making good progress still, so do what you gotta do 
4 Likes
God is a beast
Week 1: Session 1
Squat ( No Belt)
Warmup with bar and work way up
265 x 5
300 x 5
335 x 5
280 x 5
320 x 5
355 x 5
50 reps of Dumbbell OHP
50 reps of curls
Also went walking this evening with my mother. Not sure what the distance was but maybe a mile or a few.
3 Likes
God is a beast
Week 1: Session 2
Press (No Belt/Super set with weighted pushups )
Warmup
95 x 5
10 Pushups with 45 lb plate
95 x 5
10 Pushups with 45 lb plate
95 x 5
10 Pushups with 45 lb plate
95 x 5
10 Pushups with 45 lb plate
95 x 5
10 Pushups with 45 lb plate
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
50 dumbbell curls
The pushups were very fun to do. Iām proud of myself for actually starting to do assistance lifts for once. I mean this is nothing compared to what @boilerman is doing but itās something. Tomorrow morning I think Iāll do incline treadmill sprints.
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Hey man, you have been absolutely crushing it lately, especially considering being in college and having schoolwork and other obligationsā¦ and without assistance work. Thatās pretty awesome. I think Jim would agree that the main work is the stuff that matters and youāre killing it. Assistance is just fluff and Iāll be 110% transparent when I say that the only reason Iām doing it is pretty vain haha. I want to actually start looking like I liftā¦ maybe itāll get me there, maybe not.
You seem to have been progressing very steadily (and completely surpassing me in all lifts!!) So I wouldnāt put TOO much thought into the assistance stuff. If you like it and want to do it, then go for it man!
Iām super happy you came back to the forums, I was wondering if you had disappeared forever
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As usual, good work in here bud. Iām riding the 4.0 train with you - just wish Iād done it at your age, haha. Awesome to see youāre still plugging along, and are getting strong as hell.
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Thank you flap 
My deadlift has been stalling man. Also I think we can both agree on the fact that love handles suck. But yk having them is great motivation to do cardio.
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Incline Treadmill Sprints (Max Incline)
6.0 speed (30 sec)
(Rest)
6.5 speed (30 sec)
(Rest)
7.0 speed (25-30 sec)
(Rest)
7.5 speed (20-25 sec)
(Rest)
8.0 speed (20-25 sec)
(Rest)
Iām proud of myself for doing something. The goal is to do 20 sets of incline treadmill sprints. Iām just gonna have to take this in baby steps cause this is pretty hard ngl. Maybe I can do 10 next week.
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God is a Beast
Week 1: Session 3
Deadlift
285 x 5
325 x 5
365 x 2
Left hand grip feels retarded and plates are slipping on the bar so I stop
Finishes set doing 365 x 3
305 x 5
Notices left hand is still slippery during set. Gets pissed and chalks up for next set of 345.
345 x 5
EZ
385 x 5
Pretty good
50 reps of dumbbell ohp
50 reps of dumbbell curls
Iām buying clips. Iām sick of plates slipping on the bar and Iām sick of the bar being diagonal at starting position sometimes. Deadlifting in grass is just difficult sometimes tbh. But then again today was very hot and very very humid. My left hand was so sweaty todayā¦ probably because of the weather. The ground is also uneven.
@T3hPwnisher @garagerocker13 @flappinit
Will I be missing out on grip strength growth if I were to use chalk for every deadlift training set. Iād rather do that then have odd deadlifting days because of my palms getting super sweaty as a result of humid/hot weather.
2 Likes
I use chalk every session and have a pretty strong grip despite short fingers. Youāre much better off to use chalk than to avoid it and risk fucking up your back trying to hang onto a bar youāre about to drop.
Also, you can get really cheap clips on Amazon that work well.
The deadlift isnāt a grip exercise. I use straps every single time I pull. Chalk is a must. Make sure youāre actually training your grip.
1 Like
God is a beast
Week 1: Session 4
Press (No Belt/Super set with pushups )
Warmup
95 x 5
10 Pushups
95 x 5
10 Pushups
95 x 5
10 Pushups
95 x 5
10 Pushups
95 x 5
10 Pushups
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
50 dumbbell curls
@T3hPwnisher Hey Pwnisher how do you train grip?
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Couple different approaches. Easiest is, at the end of a deadlift workout, take some weight off the bar, pull a double overhand rep and hold it at the top for time. When you get to 90 seconds, up the weight.
You can also get some grippers and do some timed holds with them. Click them closed and hold them there for time. Donāt go with sporting goods store ones: get some Captains of Crush grippers. I hear Heavy Gripz are good too, but never used them.
You can always dead hang from a chinning bar as well.
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Lol I just ordered āThe Trainerā. Those look fun to use. I can use em laying in bed too lmao.
God is a Beast
Week 2: Session 1
Squat (No Belt)
Warmup
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
50 Dumbbell Curls
50 Dumbbell OHP
5 Sets of Planks
35 sec
48 sec
38 sec
1 minute
25 sec
10 minutes of easy conditioning (About 5 rounds of this)
30 sec jumping jacks
30 sec mountain climbers
30 burpees
30 split squat jump
This took quite awhile. I want to keep this same energy when my internship (remote) starts on Tuesday. Lol Iām really adulting already. I am yet to experience having to lift after driving in rush hour traffic. I will most likely experience that in July when the in-person part of my internship starts.
3 Likes
Welp the last thing I did was on Monday. I did Incline Treadmill Sprints max incline.
6.0 speed (40 seconds)
6.5 speed (30 seconds)
7.0 speed (20-30 seconds)
7.5 speed (20-30 seconds)
8.0 speed (20 seconds)
Unfortunately I came down with a cold so I donāt feel so great but I started my internship this week so thatās been keeping me pretty busy. Welp my grip thingies that @T3hPwnisher told me to order are coming today so thatās cool. Unfortunately I might have to take the rest of the week off. Iām hoping I will feel better by Saturday.
1 Like
God is a Beast
Week 2: Session 2
Deadlift (No Belt)
Warmup
265 x 5
265 x 5
265 x 5
265 x 5
265 x 5
265 x 5
265 x 5
265 x 5
265 x 5
265 x 5
50 Dumbbell Curls
50 Dumbbell OHP
5 Sets of Planks
1 minute
43 sec
38 sec
41 sec
30 sec
10 minutes of easy conditioning (Didnāt count rounds just kinda did my best)
30 sec jumping jacks
30 sec mountain climbers
30 burpees
30 split squat jump
Captain of Crush Grippers - Trainer
10 sets (each hand) of just squeezing it until I couldnāt no more.
Man itās great to be back. I really gotta stop cyber-dying but thatās ok because a common cold was kicking my butt. Well anyway Iāll be in another state this Saturday for the in-person part of my internship. Iām staying there the whole summer so I wonāt have access to my home gym. But luckily thereās a bunch of gyms 10 minutes away. Golds Gym, LA Fitness, Planet Fitness, and Powerhouse Gym are gyms in that area.
3 Likes
@T3hPwnisher
Hello Pwnisher. Yk I never actually asked you this but how do you train your grip with these crush grip thingies, basically whatās a good training scheme with them? Also how often should I train grip.