Hello Coach, (or those with experience with the layer system) I was advised doing trying some layer work, so I digged and found this version, would it be suitable for me as my main weakness is quads? Also since I don’t have pins, a 2-3 second pause just above sticking point should do it? Thank you
DAY 1
- Slight decline bench press ramp to 1RM
- Slight decline bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
- Slight decline bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
- Slight decline speed bench 6 x 3 with 50% of no.1
DAY 2
- Front squat ramp to 1RM
- Back squat, start at 70% of no.1 and ramp to 1RM
- Back squat from pins just above sticking point start at 70% of no.2 and ramp to 1RM
- Power clean 6 sets of 2 reps
- Prowler heavy pushes (as heavy as possible for 20 yards) 6 sets of 20 yards
DAY 3
- Snatch-grip high pulls ramp to 1RM
- Snatch-grip low pulls, start at 70% of no.1 and ramp to 1RM
- Clean-grip low pulls, start at 70% of no.2 and ramp to 1RM
- Romanian deadlift 3 x 6-8 reps
DAY 4
- Slight decline bench pres ramp to 3RM
- Slight decline bench pres 8 x 3 @ 90% of no.1
- Slight decline close-grip bench from pins (just above sticking point) 4 sets of 3 with 80% of no.1
- DB shoulder press 4-5 sets of 6-8 reps
DAY 5
- Back squat ramp to 3RN
- Back squat 6 sets of 3 with 90% of no.1
- Deadlift 4-5 sets of 4-6 reps
- Prowler sprints (moderate weight, maximum speed over 30m) 6 sets
DAY 6
- Snatch-grip high pulls ramp to 3RM
- Snatch-grip high pulls, 6 sets of 3 reps with 90% of no.1
- RDL 4-5 sets of 8-10 reps
DAY 7
- Regula bench press ramp to 6RM
- Regular bench bench 4 sets of 6 with 90% of no.1
- Floor press 4 sets of 6 with 80% of no.1
- Rope triceps extension 4-5 x 8-10
DAY 8
- Back squat heels elevated (10lbs plate) ramp to 6RM
- Back squat heels elevated (10lbs plate)4 sets of 6 with 90% of 6RM
- Power clean complex (3 power clean + 3 front squat + 3 RDL) 3 sets
- Prowler for distance (moderate weight and speed) max distance in 10 minutes
DAY 9
- 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