[quote]FISCHER613 wrote:
Very doable by anyone actually.
Here it is in a nutshell Standard template.
Take 90% of your max (sounds familar right) then plug in your numbers. Go up 5 pds for upper-body lifts and 10 for lower after every 5 week cycle, except if you get more than 3 reps on your 100% day then for every rep over 3 add 2.5 pds for upper and for lower add 5 to the next cycles training max.
wk 1: 3x10 65-70-75
wk 2: 4x8 66-70-75-80
wk 3: 5x5 65-70-75-80-85
wk 4: 5x3 70-75-80-85-90
wk5: 5,4,3,2,1 80-85-90-95-100 <— As many as possible.
On upper days I have 2 main lifts. For example Bench and Bent over row. And day 2 Seated overhead press and hang clean.
On the assistance lifts cycle between wk 1-3: 1,2,3,1,2-repeat go up when reps become non-stressful or try adding 5 pounds/10 pounds as with the main lift.
Deloads can be taken for a week after wk5 just do first 2 sets of all exercises off of wk 1. Assistance exercises are an additional 2-3 exercises as you see fit.
Advanced guys can pm for some additional loading techiques.
Open to questions.
Edit: Day 1 bench/BO and assistance
Day 2 Squat/jumps and assistance
Day 3 : OHP and hang clean and assistance
Day 4 Deadlifts/jumps and assistance
incline bench 135x5x2, 187.50x5, 202.5x5, 217x5, 232.50x5 and 247.50x10 (amap)
flat bench pin presses (like a 4-5 board)
135x3, 225x3, 315x3, 365x3, 405x2 and 315x13
snatch grip high pulls 5x5@ 185
cross country rows 3x10 super setted with tricep pushdowns 3x10
Feeling good my work capacity is going up a lot so I can definately hit everything harder ← due to going back to 3 days a week lifting and getting stricter on diet and conditioning
Starting an new template on Monday trying something out I’ve been stewing on for quite awhile. Based around 3 exercises done 3 times a week and with 2 different assistance on each day to fill in the blanks.
Squat
Power clean
Ohp Press
Intensity will heavy,light and medium rotated daily in volume and weight. Sets and reps will be 5.
This is going to be fun…I think
Edit: I am not sold yet on the power clean might use Rack pull/shrug instead.
With bar behind you/touching lower back pull upwards and shrug at same time. Elbows should get to parralel to floor on top of pull. Real good for rear delts/rhomboids/lower traps.
Seated OHP press in Smith machine worked up to and got 300x1(+25) then 225x14.
Partial squat got 675x1(+50 pr)) with a velco belt.
Will now start lowering my weight to 210 -right now is 235 I have been training for the last 5 years to hit my previous surgery best lifts and finally got and exceded them. So now will start cutting the weight and get down to single digit bf%.
Flat bench slow tempo rp 275x6+3+2 = 11 will go up when 15 is hit.
1 arm pulldowns 130x6+4+2 Each side actually number will go up when 16 is hit
Ohp seated in smith 205x8+4+3 will go up when 16 is hit.
chest supported rows AKA no lungs 150x4 widowmaker 80x10 —needs work
skullcrushers 115x16+6+4 goal here is 21 reps so go up.
Started diet as well bweight is 237 <---- loose diet no cardio and lots of Holiday Festivities!
Note: all reps are slow and controlled on the ecentric(3seconds min) except the Skullcrushers.
I like TUT a lot just takes a couple of times through the exercises to get my muscular endurance up.
All reps done to concentric failure with stretching and flexing after the RP set.
[quote]FISCHER613 wrote:
I have been training for the last 5 years to hit my previous surgery best lifts and finally got and exceded them.
[/quote]
That is awesome. And I know how you feel. I have been competitively powerlifting for three years now but spent a fair amount of that time recovering from now two surgeries. It’s hard to pick back up and fight the good fight just to get back where you were. You have been very inspirational to me in that you keep coming back swinging.
[quote]FISCHER613 wrote:
I have been training for the last 5 years to hit my previous surgery best lifts and finally got and exceded them.
[/quote]
That is awesome. And I know how you feel. I have been competitively powerlifting for three years now but spent a fair amount of that time recovering from now two surgeries. It’s hard to pick back up and fight the good fight just to get back where you were. You have been very inspirational to me in that you keep coming back swinging. [/quote]
[quote]dday wrote:
Seems I’ve asked this before but forget now, are you running a DC style program now? Nice PR’s.[/quote]
Yes I go through cycles of Periodization training or DC. Now for basicaly the last 5 years bar some (3 months) I have been various periodization programs(mine or others) based on Powerlifting principles. Back to insanity versus intensity. LOL
I am dieting now and with DC it works well.
Thing is with the DC training it is easier for me to target a weak point. Also I tend to get real strong using the Rest Pause system detailed in DC. So a win win for me.
[quote]dday wrote:
Seems I’ve asked this before but forget now, are you running a DC style program now? Nice PR’s.[/quote]
Yes I go through cycles of Periodization training or DC. Now for basicaly the last 5 years bar some (3 months) I have been various periodization programs(mine or others) based on Powerlifting principles. Back to insanity versus intensity. LOL
I am dieting now and with DC it works well.
Thing is with the DC training it is easier for me to target a weak point. Also I tend to get real strong using the Rest Pause system detailed in DC. So a win win for me.
Make sense?[/quote]
For sure. I ran DC for almost a year and really liked it. When I left a commercial gym and started training at home I stopped DC due to lack of options. DC is an excellent style of training if you have enough equipment to change exercises when you stop progressing.