T Nation

6 Weeks to Superhero


#1

background

been on this site before, but not for a long time. I'll just keep this short and sweet. I'm 21, i've been training consistently probably since I was around 17. I initially trained for football and was semi-fat, but i've leaned out (lost a lot of strength/ time I could be making gains). I cut down from around 235 to 205 at 6' 1'', which took me about 5-6 months. I ran 5/3/1 during this time because the low volume goes well with low calories.

Not a lot of gains were made. This program represents my first "fun" program in a long time (I consider 5/3/1 to be boring). I chose it simply because I've never done anything like it and I wanted to fuck around and try it out. That being said, I plan on taking it very seriously.

start date

5/4/15

w1d1

overhead press star complex

seated top half overhead press

205 x 5 x 4

these were hard, but its pretty easy to muscle through a reduced ROM lift

overhead press

135 x 3 x 4

these were the worst part of the complex, shoulders were always burnt out after the top half press

push press

185 x 2 x 4

could have had more if I had used the actual oly platform, controlling weights down to the ground is a bitch

medicine ball throw

10 x 8 x 4

somebody else had the heavier one, but this is about explosion anyways

elevated plyo pushup

8 x 4

felt slow

squat star complex

smith machine top half squat

405 x 5 x 4

easy, smith machined because then i can use the other rack for front squats easier, just works better

front squat

135 x 5 x 4

this is lazy of me, but i hate front squats... i'll work these up

power snatch

115 x 3 x 4

learning these

jump squat

95 x 8 x 4

fine, whatever

broad jump

8 x 4

calves started to cramp on these

comments

overall, a fine start. I only did 4 rounds mainly cuz I threw too much weight on the overhead press, but i honestly don't see what the complaints are about in terms of time constraints. It took an hour total, which is not too bad at all. Of course, when I start bumping up rounds/weight/training volume this may change.


#2

w1d2

deadlift star complex

rack pull

365 x 3 x 4

starting light on pretty much everything so I can progress well and have crisp reps

deadlift

315 x 3 x 4

these were hard for some reason lol

power clean

185 x 2 x 4

easiest part of the whole complex

jump good morning

95 x 8 x 4

fine

vertical jump

8 x 4

mixed up the type of jump with squat complex… o well

bench press star complex

top half bench press

275 x 3 x 2
265 x 3 x 2

reps got a little too slow for my taste, dropped the weight

bench press

205 x 3 x 4

light but its ok

speed bench press

155 x 5 x 4

i like these

medicine ball throw

12 x 8 x 4

plyo pushup

8 x 4

fine day, a little more of a pain to set up than the other two complexes but I still got in and out in around an hour.


#3

w1d3
overhead press star complex

seated top half overhead press

205 x 5 x 4

felt much easier

overhead press

135 x 3 x 2
115 x 3 x 2

simply started these way too high

push press

185 x 3 x 4

better

medicine ball throw

12 x 8 x 4

elevated plyo pushup

8 x 4

faster

squat star complex

smith machine top half squat

405 x 5 x 4

easy

front squat

185 x 3 x 4

hate front squats

power snatch

125 x 3 x 4

raised the weight a little

jump squat

95 x 8 x 4

fine

vertical jump

8 x 4

comments

good continuation of the first day, the weights are feeling crisp and easier


#4

Good job on that. I’ll follow you, I’m sure you gonna be a superhero soon :smiley:
But more seriously, how do you like this layout? Never tried anything like those heavy-to-light complexes. Seems like fun and a lot of sweat.


#5

deadlift star complex

rack pull

375 x 4 x 4

deadlift

315 x 3 x 4

power clean

185 x 2 x 4

jump good morning

95 x 8 x 4

fine

broad jump

8 x 4

bench press star complex

top half bench press

275 x 3 x 4

good reps

bench press

205 x 4 x 4

better

speed bench press

155 x 5 x 4

good

medicine ball throw

12 x 8 x 4

plyo pushup

8 x 4

have a bit of shoulder pain from all dis benching, other than that, nice


#6

[quote]squats and milk wrote:
Good job on that. I’ll follow you, I’m sure you gonna be a superhero soon :smiley:
But more seriously, how do you like this layout? Never tried anything like those heavy-to-light complexes. Seems like fun and a lot of sweat.[/quote]

It’s interesting to say the least. I don’t think I would want to lift like this long term but it is a nice change of pace so far. It’s a different kind of lifting, you pretty much just run through your sets without stopping for an hour and then you are done. My shirt is soaked every time.


#7

w2d1

overhead press star complex

seated top half overhead press

215 x 3 x 4

easy 1st set, hard last set

overhead press

135 x 3 x 4

seem to have adjusted, completed these with more grace than last time

push press

185 x 3 x 4

difficult

medicine ball throw

12 x 10 x 4

elevated plyo pushup

8 x 4

faster

squat star complex

smith machine top half squat

415 x 3 x 4

easy

front squat

185 x 4 x 4

I simply have terrible front squat form, gunna look up some vids

power snatch

125 x 3 x 4

good

jump squat

125 x 8 x 4

fine

vertical jump

10 x 4

comments

fine day, the upped weight definitely made it harder. This is definitely a tough program. The hardest part is just getting yourself to go after 30s of rest. It still would be hard if you rested 90s, but you still want to…


#8

also probably should throw in a piece about diet

diet

i am currently trying out carb cycling for the first time. Slowly working into caloric excess from maintenance.


#9

deadlift star complex

rack pull

395 x 3 x 4

deadlift

320 x 3 x 4

power clean

185 x 3 x 4

jump good morning

95 x 10 x 4

broad jump

10 x 4

bench press star complex

top half bench press

275 x 4 x 4

niiiice

bench press

205 x 5 x 4

solid

speed bench press

155 x 5 x 4

good

medicine ball throw

10 x 10 x 4

plyo pushup

8 x 4

been doing shoulder prehab, shoulder feels better now


#10

w2d4

overhead press star complex

seated top half overhead press

155 x 3 x 4

had to do standing non smith machine pause press, really took the wind outta ma sails…

overhead press

135 x 4 x 4

fine

push press

185 x 3 x 4

fine

medicine ball throw

12 x 10 x 4

elevated plyo pushup

10 x 4

fine

squat star complex

smith machine top half squat

415 x 3 x 4

front squat

185 x 4 x 4

I simply have terrible front squat form, gunna look up some vids

power snatch

135 x 3 x 4

up

jump squat

135 x 10 x 4

vertical jump

10 x 4


#11

changing the schedule so that i lift tues/wed/sat/sun

w3d1

overhead press star complex

seated top half overhead press

205 x 5 x 4

okay

overhead press

135 x 4 x 4

good

push press

185 x 3 x 4

getting easier

medicine ball throw

8 x 10 x 4

elevated plyo pushup

10 x 4

okay

squat star complex

smith machine top half squat

315 x 3 x 4

dropped it so its basically a pause squat/lower 3/4 squat, did it so I wouldn’t need as much weight to stimulate, sue me

front squat

185 x 5 x 4

finally added a rep on these bitches, victory of the week right here

power snatch

135 x 3 x 4

big weight jump, felt good, honestly think i’m just improving my form

jump squat

135 x 10 x 4

fine

vertical jump

10 x 4

stretching x 15 min

shoulder prehab/rehab x 4 exercises x 15 x 2


#12

w3d2

forgot to post yesterday

deadlift star complex

rack pull

405 x 3 x 4

deadlift

315 x 5 x 4

power clean

185 x 3 x 4

jump good morning

95 x 10 x 4

broad jump

10 x 4

bench press star complex

top half bench press

280 x 3 x 4

easy

bench press

225 x 3 x 4

harder than the top half bench press but still good, it would be sick if i got up to 225 x 6 or 230/235 x 4/5 by the end of the program

speed bench press

155 x 5 x 4

fine

medicine ball throw

10 x 10 x 4

plyo pushup

10 x 4

1.5 hours boxing

15 min elliptical


#13

w3d3

overhead press star complex

seated top half overhead press

215 x 4 x 4

fine

overhead press

135 x 4 x 4

hardish

push press

185 x 3 x 4

very solid now, could probably throw 5-10 #

medicine ball throw

8 x 10 x 4

elevated plyo pushup

10 x 4

fine

squat star complex

smith machine top half squat

415 x 3 x 4

picked the height back up

front squat

185 x 5 x 4

fine

power snatch

135 x 3 x 4

fine

jump squat

135 x 10 x 4

fine

vertical jump

10 x 4

5.5 mile walk


#14

w3d4

deadlift star complex

rack pull

405 x 3 x 4

deadlift

325 x 3 x 4

power clean

185 x 3 x 4

jump good morning

95 x 10 x 4

broad jump

10 x 4

bench press star complex

top half bench press

285 x 3 x 4

solid

bench press

225 x 4 x 4

good, next week is 5, then maybe ill go up 5-10 lbs or another rep

speed bench press

155 x 5 x 4

fine

medicine ball throw

10 x 10 x 4

plyo pushup

10 x 4

ahhhhh week 3 is over. this program is no joke


#15

w4d1

overhead press star complex

seated top half overhead press

220 x 3 x 4

this was solidly hard

overhead press

135 x 4 x 4

okay

push press

190 x 2 x 4

upped the weight, probably could have done the 3rd rep but whateva, next time

medicine ball throw

14 x 10 x 4

elevated plyo pushup

10 x 4

fine

squat star complex

smith machine top half squat

425 x 3 x 4

easy, feel like my core is getting real strong from these

front squat

185 x 5 x 4

fine

power snatch

135 x 3 x 4

fine

jump squat

135 x 10 x 4

fine

vertical jump

10 x 4

could probably stand to up weight on some of the other lifts


#16

boxing 1 hour
8 stair sprints


#17

too lazy to post this week been out a lot and went to a festival this weekend… been getting all my lifts in though

w4d2

deadlift star complex

rack pull

405 x 3 x 4

deadlift

325 x 3 x 4

power clean

185 x 3 x 4

jump good morning

135 x 10 x 4

upped weight

broad jump

10 x 4

bench press star complex

top half bench press

285 x 4 x 4

1 rep

bench press

225 x 5 x 4

1 rep

speed bench press

155 x 5 x 4

same

medicine ball throw

8 x 10 x 4

plyo pushup

10 x 4


#18

also current bw is 209 # and I feel pretty damn lean


#19

w4d3

overhead press star complex

seated top half overhead press

220 x 3 x 4

easier

overhead press

135 x 4 x 4

okay

push press

190 x 2 x 4

medicine ball throw

14 x 10 x 4

elevated plyo pushup

10 x 4

fine

squat star complex

smith machine top half squat

425 x 3 x 4

easy

front squat

195 x 3 x 4

upped weight

power snatch

135 x 3 x 4

fine

jump squat

135 x 10 x 4

fine

vertical jump

10 x 4

still need to up weight more


#20

w4d4

deadlift star complex

rack pull

405 x 3 x 4

deadlift

325 x 3 x 4

power clean

185 x 3 x 4

jump good morning

95 x 10 x 4

broad jump

10 x 4

bench press star complex

top half bench press

285 x 3 x 4

bench press

225 x 5 x 4

fine

speed bench press

155 x 5 x 4

fine

medicine ball throw

10 x 10 x 4

plyo pushup

10 x 4

week 4 is posted. Starting to get tired from this ish