What You All Have Been Waiting For

Bigger Stronger Leaner Competitive Bodybuilding
1

I had some requests to post the strength training cycle that I would be embarking on throughout the course of the next few months, plus I thought that it may interest a number of other individuals.
The “original” program, as well as an in depth explanation for the ladder portion of the program can be found on the thread entitled “Increasing Your Bench.” The orignal poster was Jasnick. Just read all the posts by me on that thread and you will have a comprehensive understanding of the program.
I didn’t deviate much from the original program…you know how the saying goes “If it ain’t broke; don’t fix it.”

Anyway, here is what I am trying to accomplish:

  1. Add some serious poundage (75-100lbs ea.) to my powerlifts
  2. Get as lean as possible
  3. Prime my system for some serious gains when resuming Mag-10 bulking
  4. Put some serious size on my biceps when resuming Mag-10 (I think that taking ~4 months off from training them directly, as well as the additional forearm and trap work will really set the stage for monsterous gains come Mag-10; I want to put an inch on my arms the first 2 weeks back…I think it’s possible)

Here is what I'm doing: Two complete cycles of the program. The lifts will be conducted in this order for The first cycle: Squat, Bench, Deadlift.

The second cycle: Deadlift, Bench, Squat.

I think that throwing the less demanding exercise in the middle is the best approach; certainly much better than training the two heavy lifts back to back.

The Linear cycle: M- 1x5 core lifts; 4x12 one arm dumbbell shrugs

T- 1x5 core lifts

W- 1x5 core lifts

R- 1x5 core lifts; Poliquin Forearm Routine

F- 1x5 core lifts

The 2-week Ladder Cycle: M- ladder core lifts

W- ladder core lifts; Poliquin Forearm Training

F- ladder core lifts; 4x12 Barbell Shrugs

Su- ladder core lifts

T- ladder core lifts

R- ladder core lifts, Poliquin Forearm Training

S- ladder core lifts; 4x12 Barbell Shrugs

I will then resume the linear cycle as outlined in the original program with 10lbs. less my 5RM.

Also, I will be conducting heavy 5x5 Ab and Oblique work at my house (1-2 sessions weekly) whenever I can fit it in my schedule. Should you choose to do the program; the ab work can be done in conjunction with any session. It’s just easier for me to do it at home. An example of the routine is found below:

Abs- 5x5 Janda Sit-ups (they are very similar to the very first ab exercise pictured in Ian King's Awesome Abs article in issue 204.

Obliques- 5x5 Heavy Weighted Side Bends

There is no need for pre/post workout nutrition when training abs this way. The object is to cut them up with heavy reps, not hypertrophy. For this reason, you can use the same two ab exercises for the entire program.

This program is what “I” am doing; however, if you just want to increase your powerlifts, then you can drop the trap and forearm work. Still keep the ab work, as they are heavy stabalizers in the deadlift.

Should you decide to do the exact program that I am doing (beings you have the same goals as me) then you can find the Poliquin Forearm Training article at Strength Training, Bodybuilding & Online Supplement Store - T NATION

In order for you to have success with the program, you'll have to find out your exact 1RM. If you do not do the following; you will mess up your results. Here is how to do it; apply this to all 3 lifts: www.musclemedia.com/ training/bench/bench06.asp

Well, there it is :) Now let's talk about supplementation:

Supplements I’ll be using:

Glutamine (3 grams post workout; every workout)

Creatine (3-5 grams pre and post workout; every workout)

EAS Simply Whey (20 grams pre workout prior to light session; i.e. 1x5 only workouts) You can use another whey powder, provided that it is 100% whey.

Myoplex (post workout after light sessions; i.e. 1x5 only workouts) You can use another MRP, provided it contains ~25 grams of maltodextrin.

Surge (2-3 scoops divided between pre and post workout for all sessions with forearm and trap work)

Mag-10 (use during 2-week ladder session)

This is the first time that I know that anyone has used this program in this fashion. I have seen a great number of individuals substantially increase their Bench Press using the program, thus I came up with this program based on the original program to increase all 3 powerlifts.

Any questions, feel free to ask. Just make sure to read the previously mentioned post; as it contains everything you need to know about the program. I’m excited to start this thing; hopefully I will have some others joining me!

2

A few things got jumbled up, so here is an attempt for me to make things a little neater:

Supplements I'll be using:

Glutamine (3 grams post workout; every workout)

Creatine (3-5 grams pre and post workout; every workout)

EAS Simply Whey (20 grams pre workout prior to light session; i.e. 1x5 only workouts) You can use another whey powder, provided that it is 100% whey.

Myoplex (post workout after light sessions; i.e. 1x5 only workouts) You can use another MRP, provided it contains ~25 grams of maltodextrin.

Surge (2-3 scoops divided between pre and post workout for all sessions with forearm and trap work)

Mag-10 (use during 2-week ladder session)

3

A few things got jumbled up, so here is an attempt for me to make things a little neater:

The Linear cycle:

M- 1x5 core lifts; 4x12 one arm dumbbell shrugs

T- 1x5 core lifts

W- 1x5 core lifts

R- 1x5 core lifts; Poliquin Forearm Routine

F- 1x5 core lifts

4

A few things got jumbled up, so here is an attempt for me to make things a little neater:

The 2-week Ladder Cycle:

M- ladder core lifts

W- ladder core lifts; Poliquin Forearm Training

F- ladder core lifts; 4x12 Barbell Shrugs Su- ladder core lifts

T- ladder core lifts

R- ladder core lifts, Poliquin Forearm Training

S- ladder core lifts; 4x12 Barbell Shrugs

5

Here’s the Bench Program that I made reference to in the post. You won’t have to look it up on the other thread.

Powerlifter Jason Brice came up with the workout; and I recently gave it to a friend who plays football for Townsend University. He went from 335 to 420 in just 4 months, as did Brice. I'm actually working on a program based on these principles incorporating all 3 powerlifts that I'll be starting in a weeks time. Looking to add "wheels" to my powerlifts. Here it is:

Start off with 67% of your 1RM. Do only one set of 5 per workout, adding 5 lbs each workout. You'll be benching Mon. - Fri. The schedule is kind of unorthodox, but it works...BIG TIME!

Obviously, you aren't going to be able to keep adding 5 lbs. forever, you'll eventually hit your 5RM; however, this weight will be signifcantly greater than your previous 5RM.

When you hit this point, it's time to switch the program around by utilizing a Russian technique called "ladders." The weight you will use is the 5RM that you just established. A "ladder" is simply doing one rep...resting ten seconds...two reps...resting ten seconds...three reps...

When you can't top the reps of your last mini-set then you start back at one. Your first "ladder" session will probably look like this:

1-2-3-1-2-1, with 10 second rest periods inbetween. It's kind of like one large set. You do this every other day for 2 weeks. This is the portion of the program where I think that a 2 week cycle of Mag-10 could be very beneficial; your ladder reps will probably rise at a much greater rate.

After 2 weeks of ladders, drop 10 lbs from the 5RM you established 2 weeks ago (the same weight you were using for the ladders) and resume the linear cycle: 1 x 5, Mon. - Fri.

When you hit your 5RM again, take 2 days off and test your 1RM.

That cycle takes approximatly 2 months. If you are satisfied with the results, then feel free to repeat it. You won't gain as much during the 2nd cycle, probably about 70% of what you did during the first cycle, but most people feel that it's definately worth it to give it a second go 'round.

I got this program from powerlifter Jason Brice; shared it with a friend who's bench was stuck at 335 for months and here were his results:

October 1: 1RM = 335, 5RM = 285

December 1: 1RM = 385, 5RM = 325

February 1: 1RM = 420, 5RM = 360

Gains will start to get stale after two cycles; therefore, it's probably best to do something else for a while. After increasing your strength to that degree, the gains you would experience while on a bulking cycle would be greatly increased. I'd probably do a Mag-10 cycle right after completing 2 cycles of the program.

One key to this program is to never-ever train to failure. I've seen a few people try to bang out some forced reps while on the ladder portion of the program and they really messed themselves up. Breaking down muscle while on this type of strength cycle will only lead to halted progress. Bottom line, if you aren't going to push the next rep up by yourself, don't attempt it. Of course a spotter is recommended anytime you are working with heavy weight, but they are there for emergency situations, not to help with reps you can't do.

To maximize your results I would stick exactly to the program. Any additional training of the chest, delts, and triceps will minimize your results. DO NOT DO THIS. If it ain't broke; don't fix it. And it sure as hell ain't broke.

6

Also, I want to take a minute to clear something up about the ladders that might have been a little ambiguous. You start back at one rep after you complete a miniset in which you did not top the reps of your last miniset. Using your first session as an example, if you do 1-2-3 for your first three minisets; you most likely will not be able to get four on the next set; however you have not yet completed a miniset in which you did not top the reps of the previous miniset (i.e. 2 is greater than 1; 3 is greater than 2). You start back at one only after you fail to hit the target amount of reps for a particular miniset. Again, taking your first session as an example. You do 1-2-3; now your next miniset goal is 4 reps; you only get 2. Now you start back at one. Some individuals were thinking that you start back at one after after the 3 rep miniset simply because you knew you weren’t going to get 4 on the next one. No, you attempt the next set, do what you can (without attempting a rep you knowingly wont complete. No failure!) and then start back at one. Eventually, you’ll be able to do 4 reps on that 4th miniset, but you’ll never know when that is until you attempt it.

Now, let me also say this. If on your 3rd miniset you barely got the 3rd rep up, go ahead and start back at one. But if 3 went up with ease, then go ahead and attempt 4; even though you may not get all 4. Hopefully I just cleared this up without confusing everyone too much.

7

Bro, I really like this. Just one question. Should the volume come down as the intesity goes up?

8

I’m not exactly sure what you mean, but let me attempt to answer. During the Linear cycle, the volume is set, 1x5. During the Ladder cycle, the object is to improve the total number of reps performed in the ladder, so volume will definitly go up. If that doens’t answer your question, help me out by clarifying exactly what you are referring to. Thanks.

9

Joel, very interesting…I know you probably talked about it in another post or something, but what is your diet going to be like during this entire cycle? Your goals are VERY similar to mine, so I have to think about this a little more…I might give it a try.

10

Protein: 1.35g/lb LBM

Carbs: 1 g/lb LBM

Fat: .3 g/lb LBM

These are the numbers that I am planning to use for the duration of the program. A slight caloric deficit, but not so low to start derailing strength.

11

I wanted to “bump” this up so that I can read this thread in comparison to the “Meltdown thread” begun by Jason N. You guys are keeping me busy!

Patricia

12

Would love to have you join me :slight_smile: I don’t know how much you care about increasing your lifts, but like I said before, the 5x5 program and then some triple, double, and single work will have you in the best condition of your life.

Primarily, my goal is strength. But I'd go with the 5x5 if I were you, and then move on to something heavier...all depends on what your goals are. What do you think about the program I'm embarking on? Good luck to you, and let me know if I can help in any way.

13

Well, Joel, I am very much keen on increasing my lifts (strength) and increasing LBM. I am fine at remaining at 10% - as a matter of fact, I like being at this BF%. I look lean, but full - and rather prefer this look. So, no need for me to get “remarkably lean” - but I do want to increase strength for possible future powerlifting contests. And the muscle size for definite future bodybuilding contests. So I look at getting leaner just a nice little extra benefit to the program :wink:

So, this program seems like the one best suited for my needs. Definitely want to give this one a shot!

14

would you mind posting your site address for me?

15

Sure! Here it is: www.portfolios.com/PatriciaSmith - my email address is listed there.

BTW: Ko is very interested in this program as well. He's a lean boy (8%) and this would benefit him more than the Meltdown Program. This would also be better suited to our schedules.

16

Joel, I am planning to do this routine that you have posted. However, I have some questions. For the 1x5 portion of the training cycle, if I don’t hit my 5RM after one week of the 1x5 training, do I rest the weekend and keep going the next week until I hit my 5RM, and at that point rest two days and then proceed to do the ladders routine every other day?
Would it be beneficial to do some kind of dynamic work during this training cycle? For example, explosive push-ups (I prefer them to dynamic bench) and jumping box squats. If so, how would you layout the extra dynamic training throughout the week.


Also, I plan to do some extra work, with the Poliquin routine for my forearms, the Luke Sauders calf routine (by Poliquin) and also Ian King’s abs routine. Would this be okay or would the extra calf and forearm soreness be detrimental to my deadlifts and squats? I’m also planning to do some sprints two or three times a week (as I am an athlete), would this be alright?
Sorry for my ignorance, I hope you can help!

17

You won’t hit your 5RM after one week; you simply take the weekend off and continue with 1x5 Mon-Fri. One day of rest before starting the ladders should be sufficient.

Skip the dynamic work.

I don't see a problem with the extra calf and forearm work is fine...the ab work is neccesary. You should have seen in my original post that I too am doing the Poliquin forearm routine with this program.

If you are used to the sprinting and tend to recover well from it, then I don't see a problem there...but if it's something that you are just now starting to incorporate, then the soreness will definitly effect your performance in the gym. Any other questions, feel free to ask.

18

Thanks Joel, just one more thing: I’m interested as to why you do not recommend dynamic work with this program. I thought that some low volume dynamic work would benefit speed strength and also help increase poundages?

19

To be honest, it’s something I’m not very familiar with. No one I know has ever incorporated it with the program, and everyone has made great gains; that’s why I said I don’t see it neccesary.

20

Bump for Jay