T Nation

10 Day Cycle Question


#1

DAY 1
1. Slight decline bench press ramp to 1RM
2. Slight decline bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
3. Slight decline bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
4. Slight decline speed bench 6 x 3 with 50% of no.1

DAY 2
1. Front squat ramp to 1RM
2. Back squat, start at 70% of no.1 and ramp to 1RM
3. Back squat from pins just above sticking point start at 70% of no.2 and ramp to 1RM
4. Power clean 6 sets of 2 reps
5. Prowler heavy pushes (as heavy as possible for 20 yards) 6 sets of 20 yards

DAY 3
1. Snatch-grip high pulls ramp to 1RM
2. Snatch-grip low pulls, start at 70% of no.1 and ramp to 1RM
3. Clean-grip low pulls, start at 70% of no.2 and ramp to 1RM
4. Romanian deadlift 3 x 6-8 reps

DAY 4
1. Slight decline bench pres ramp to 3RM
2. Slight decline bench pres 8 x 3 @ 90% of no.1
3. Slight decline close-grip bench from pins (just above sticking point) 4 sets of 3 with 80% of no.1
4. DB shoulder press 4-5 sets of 6-8 reps

DAY 5
1. Back squat ramp to 3RN
2. Back squat 6 sets of 3 with 90% of no.1
3. Deadlift 4-5 sets of 4-6 reps
4. Prowler sprints (moderate weight, maximum speed over 30m) 6 sets

DAY 6
1. Snatch-grip high pulls ramp to 3RM
2. Snatch-grip high pulls, 6 sets of 3 reps with 90% of no.1
3. RDL 4-5 sets of 8-10 reps

DAY 7
1. Regula bench press ramp to 6RM
2. Regular bench bench 4 sets of 6 with 90% of no.1
3. Floor press 4 sets of 6 with 80% of no.1
4. Rope triceps extension 4-5 x 8-10

DAY 8
1. Back squat heels elevated (10lbs plate) ramp to 6RM
2. Back squat heels elevated (10lbs plate)4 sets of 6 with 90% of 6RM
3. Power clean complex (3 power clean + 3 front squat + 3 RDL) 3 sets
4. Prowler for distance (moderate weight and speed) max distance in 10 minutes

DAY 9
1. Snatch-grip high pulls ramp to 6RM
2, Snach-grip high pulls 4 sets of 6 with 90% of no.1

DAY 10
Max out on squat and bench

DO THAT CYCLE 3 TIMES, REST 1 DAY AFTER DAY 6 AND DAY 10

After repeating this 3 times what would you guys recommend for someone who's primary goal is to increase strength. Keep doing the 10 day layout till you stall or use different movements for the 10 day cycle? Switch to the strength cluster set up?

I also wanted to incorporate the power clean and press but still work on my bench to maintain it. But most splits I see with the layer system either have one or the other.


Back to the Gym with Plazma Protocol
Layer System for Mass and Strength?
#2

check put your typing
primary goal is increase???
increase what?


#3

Haha thanks for that typing on my phone didn’t notice that.


#4

DAY 1

  1. Slight decline bench press ramp to 1RM
  2. Slight decline bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
  3. Slight decline bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
  4. Slight decline speed bench 6 x 3 with 50% of no.1

DAY 2

  1. Power clean technique work, 6 x 2 with roughly 70%
  2. Front squat ramp to 1RM
  3. Back squat, start at 70% of no.1 and ramp to 1RM
  4. Back squat from pins just above sticking point start at 70% of no.2 and ramp to 1RM
  5. Prowler heavy pushes (as heavy as possible for 20 yards) 6 sets of 20 yards

DAY 3

  1. Snatch-grip high pulls ramp to 1RM
  2. Snatch-grip low pulls, start at 70% of no.1 and ramp to 1RM
  3. Clean-grip low pulls, start at 70% of no.2 and ramp to 1RM
  4. Romanian deadlift 3 x 6-8 reps

DAY 4

  1. Slight decline bench pres ramp to 3RM
  2. Slight decline bench pres 8 x 3 @ 90% of no.1
  3. Slight decline close-grip bench from pins (just above sticking point) 4 sets of 3 with 80% of no.1
  4. DB shoulder press 4-5 sets of 6-8 reps

DAY 5

  1. Back squat ramp to 3RN
  2. Back squat 6 sets of 3 with 90% of no.1
  3. Deadlift 4-5 sets of 4-6 reps
  4. Prowler sprints (moderate weight, maximum speed over 30m) 6 sets

DAY 6

  1. Power clean ramp to 2RM
  2. Power clean 6 sets of 2 with 90% of 2RM
  3. RDL 4-5 sets of 4-6 reps
  4. Power clean from hang (or blocks) 4 x 3 with 70% of 2RM

DAY 7

  1. Regula bench press ramp to 6RM
  2. Regular bench bench 4 sets of 6 with 90% of no.1
  3. Floor press 4 sets of 6 with 80% of no.1
  4. Rope triceps extension 4-5 x 8-10

DAY 8

  1. Back squat heels elevated (10lbs plate) ramp to 6RM
  2. Back squat heels elevated (10lbs plate)4 sets of 6 with 90% of 6RM
  3. Power clean complex (3 power clean + 3 front squat + 3 RDL) 3 sets
  4. Prowler for distance (moderate weight and speed) max distance in 10 minutes

DAY 9

  1. Power clean 6 x 2 @ 70% of your 2RM from day 6
  2. Snatch-grip high pulls ramp to 6RM

DAY 10
Max out on power clean and bench

DO THAT CYCLE 3 TIMES, REST 1 DAY AFTER DAY 6 AND DAY 10


#5

is there a way to get some more overhead work in there?
on the db presses, can i practice the external shoulder rotation with these?


#6

CT you are amazing seriously I appreciate the response and help. I’m about to finish the 2nd cycle and my starting 1rm was my 6rm yesterday. Using bar speed as my indicator on when to end my ramps has worked amazingly well. I know the extra sessions have helped a lot with my technique and doing your overhead holds with my warmup has helped my shoulders out immensely contributing to the increase in poundages.

I would highly recommend this split to anyone that likes frequent training and wants to get their numbers up.


#7

[quote]domcib wrote:
is there a way to get some more overhead work in there?
on the db presses, can i practice the external shoulder rotation with these? [/quote]

DAY 1

  1. Slight decline bench press ramp to 1RM
  2. Slight decline bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
  3. Slight decline bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
  4. Slight decline speed bench 6 x 3 with 50% of no.1

DAY 2

  1. Power clean technique work, 6 x 2 with roughly 70%
  2. Front squat ramp to 1RM
  3. Back squat, start at 70% of no.1 and ramp to 1RM
  4. Back squat from pins just above sticking point start at 70% of no.2 and ramp to 1RM
  5. Prowler heavy pushes (as heavy as possible for 20 yards) 6 sets of 20 yards

DAY 3

  1. Snatch-grip high pulls ramp to 1RM
  2. Snatch-grip low pulls, start at 70% of no.1 and ramp to 1RM
  3. Clean-grip low pulls, start at 70% of no.2 and ramp to 1RM
  4. Romanian deadlift 3 x 6-8 reps

DAY 4

  1. Slight decline bench pres ramp to 3RM
  2. Slight decline bench pres 8 x 3 @ 90% of no.1
  3. Slight decline close-grip bench from pins (just above sticking point) 4 sets of 3 with 80% of no.1
  4. DB shoulder press 4-5 sets of 6-8 reps

DAY 5

  1. Back squat ramp to 3RN
  2. Back squat 6 sets of 3 with 90% of no.1
  3. Deadlift 4-5 sets of 4-6 reps
  4. Prowler sprints (moderate weight, maximum speed over 30m) 6 sets

DAY 6

  1. Power clean & push press (or push jerk or split jerk) ramp to 2RM
  2. Power clean & push press (same as above) 6 sets of 2 with 90% of 2RM
  3. RDL 4-5 sets of 4-6 reps
  4. Power clean from hang (or blocks) 4 x 3 with 70% of 2RM

DAY 7

  1. Regula bench press ramp to 6RM
  2. Regular bench bench 4 sets of 6 with 90% of no.1
  3. Floor press 4 sets of 6 with 80% of no.1
  4. Rope triceps extension 4-5 x 8-10

DAY 8

  1. Back squat heels elevated (10lbs plate) ramp to 6RM
  2. Back squat heels elevated (10lbs plate)4 sets of 6 with 90% of 6RM
  3. Power clean complex (3 power clean + 3 push press + 3 front squats) 3 sets
  4. Prowler for distance (moderate weight and speed) max distance in 10 minutes

DAY 9

  1. Power clean & push press (or jerk) 6 x 2 @ 70% of your 2RM from day 6
  2. Snatch-grip high pulls ramp to 6RM

DAY 10
Max out on power clean and bench

DO THAT CYCLE 3 TIMES, REST 1 DAY AFTER DAY 6 AND DAY 10


#8

CT with the 10 day cycle do you think doing a bodyweight exercise at the end of the workout that is related to the muscles being trained would be ok? Something like you spoke about before with doing 50 reps.


#9

[quote]Jimjamin wrote:
CT with the 10 day cycle do you think doing a bodyweight exercise at the end of the workout that is related to the muscles being trained would be ok? Something like you spoke about before with doing 50 reps.[/quote]

If he spoke about it before it’s probably safe to say it’s still ok to do. I personally do 50 bw dips after pressing days and 50 ring pulls after SGHP and Squat days.


#10

CT I did the first day of the 10 day cycle looked like this:
Slight decline bench press 135, 185, 205, 225, 245, 265, 285, 305
Slight decline just above sticking point 205, 225, 245, 265, 285, 305
Slight decline lockout 205, 225, 245, 265, 285, 305, 325, 345, 365, 385, 405, 425
Slight decline speed press 6x3

Does this look like a good ramp? I was thinking for the slight decline above sticking point I should do smaller jumps in weight considering I only got 6 sets or is that fine?


#11

Hi Coach,
Thanks for being available to help with all the questions that arise. One more, if you please. On days 1,2, and 3 of the above cycles, when we reset to 70% of 1RM and then ramp again to 1RM on subsequent exercise, how many sets are we looking to get there in? I know these are supposed to be shorter workouts, but it’s still taking me some time because I use about 7-9 sets on each ramp adding anywhere from 10-20 lbs each time. Should I use bigger jumps on movements 2 and 3? Thanks again.


#12

@ CT:

Any recommendations for deload weeks after we hit the 10 day Layers cycle 3 time? I remember Lonnie posted a deload scheme after the back to back accumulation phases with no strength phases built in.


#13

[quote]brandon76 wrote:
Lonnie? [/quote]

Well, first do you really need a deload? Are you acky? Are you losing motivation? Are you losing weight?

If you think you need to, doing one week of the same structure but with 60% of the volume on the main movements and dropping the assistance work would be my recommendation.


#14

[quote]brandon76 wrote:
@ CT:

Any recommendations for deload weeks after we hit the 10 day Layers cycle 3 time? I remember Lonnie posted a deload scheme after the back to back accumulation phases with no strength phases built in. [/quote]
brandon,
did you do 3 cycles with that “cluster” work you were doing?


#15

@ Dom:

Luckily no! HP layers tonight much better. Not so draining.


#16

[quote]brandon76 wrote:
@ Dom:

Luckily no! HP layers tonight much better. Not so draining. [/quote]
Great!
Now you can have some fun!