T Nation

Bacher Total Body


#1

Starting off a new total body program, it is loosely based on Waterbury's principles and how he designs his total body days with an upper body push, pull, and a lower body lift. I added snatches and shrugs to start each of my workouts to really activate my nervous system and attempt to jump start some trap growth.

Monday Week 1/Day 1 April 18 2011
X. DB Snatch 65/2 75 /2 75 /2 75 /2 75 /2 0

XI.DB shrug 90/10 90/10 90/10 90/10 90/10 15 second rest

  1. Sumo D.L. 315/5 315/5 315/5 325 /5 335/5 335/5 rest 60 seconds

2a. Chin Up 70 /5 70 /5 70 /5 70 /5 70 /5 45rest

2b. Dip 115/5 115/5 115/5 115/5 115/5 45rest

2c. DB Split Squat 45 /5 45 /5 45 /5 55/5 55/5 45rest
3.a SB Diamond PUP Fail-40 Fail-40 Fail-30 0 rest
3b. Knee Tuck 20 20 20
0 rest
3c. Knees to elbows 15 15 15 0 rest


#2

Wed. April 20,2011
Pretty good workout, overcoming a wrist injury which has limited me somewhat thus far with cleans. Cleans are done fully with triple extension and a low catch, no muscle cleans allowed. Metabolically tough workout specifically the split jerk and the power clean.

X. SB Snatch 65/3 65/3 65/3 65/3 /4 /2 0 rest
XI.DB shrug 85 /12 85 /12 85 /12 85 /12 15 rest

1a. Power Clean 185/4 185/4 185/4 185/4 185/4 185/4 195/4 195/4 45

1b. DB Split Jerk 65/4 65/4 65/4 65/4 65/4 65/4 65/4 65/4 45 rest

2a. Turkish Get-Up 35/3 35/3 35/3 0 rest
2b. DB Hammer Curl 50/8 50/8 50/8 0 rest
2c. SB PUP Fail-40 Fail-40 Fail-40 0 rest


#3

4/21/11
Typically Done on Friday, but moved to Thursday due to intramural Football Thursday nights. Wrist def. limits what I can do with rows and barbell pressing :confused:

  1. Squat 10x3 315x3 315x3 315x3 315x3 315x3 315x3 315x3 315x3 315x3 315x3 60 rest Reps Performed for Speed

2a.Nautilus Chest Supported Row 240 /8 240 /8 240 /8 230 /8 230/8 1-1-2 45 rest

2b. DB Incline Press 80 /8 80 /8 85 /8 90/8 90 /8 45 rest

3a.Cable Chest rotate press 45/12 45/12 45/12 Squeeze at the top of each rep
0 rest

3b. Prisoner Speed Squat 30xBW 30xBW 30xBW 1-1-2 0


#4

4/22/11 Friday
Active Recovery Day after game last night. Bike for 30 minutes with client followed by flex. training.
Core
sb bird gods
sb knee tucks
sb heel tap w/ hamstring curl 5x45 seconds
Break for Class

Overhead Squat 2x15 oly bar
Power snatch 2x3 oly bar

DB Snatch
65x5 3 sets superset with DB shrugs @ 80 lbs x 15 reps 0 Rest

Deadhang Pull ups with 3 second squeeze @ top 10x5 Bodyweight
single leg calf raise 10x 115/10 5 second negative, 5 second stretch, explosive up
Standing Cable Rotation 4 sets @37.5/10

Exhausted during workout from Football till 11 last night, workout helped loosen up.


#5

Weekend- Was not able to get a resistance workout in over the weekend due to travels. Saturday 10.9.8.7.6....... with Spiderman pups, reverse lunge, BW prisoner squats, and mountain climbers to start off my day both Saturday and Sunday. Sunday I ran approx. 3 miles in 20 minutes and worked on flexibility.

Monday April 25th 2011
a1.Snatch 5x2 75lbs 0 rest
a2.Shrug 5x10 95 lbs 15 rest

b1.Deadlift 315/5 325/5 335/5 335/5 345/5 345/5 rest 60

c1. Chin Up ( deadhang) 70/5 70/5 70/5 70/5 70/5 rest 45
c2. Dip ( BW) 5x8 rest 0
c3. Bulg. Split Squat 65/5 65/5 65/5 65/5 65/5 rest 45

d1. SB PUP 40 40 40
d2. knee tuck 20 20 20
d3. hanging knees to elbows 15 15 15

Decent workout, I went out the night before ( oops ) and could tell near the end of my workout I was gassed. Left pec has been increasingly bothersome, specifically with dips even with just body weight.


#6

April 26th 2011 A.R. day

5 minute warm up on bike followed by 15 minute of interval sprints. 30 second sprint followed by 60 sec. recovery.
Overhead squats 45/20 45/20

a1.Deadstop wide grip pull up 10 10 10 10 6 rest pause last 4 rest 30 sec.

b1. cross body hammer curl 50/8 50/8 50/8
b2. Overhead rope extension ( very slow negative) 96/12 96/12 96/12
b3. Rope cable curl 84/10 84/10 84/10

end with stretches


#7

4/29/2011
x1. DB Snatch 3x5 65lbs
x2. Db shrug 3x15 85 lbs
a1. Power Clean 195/4 195/4 195/4 195/4 195/4 205/4 205/4 205/4 Rest 60 seconds
a2. DB Split Jerk 70/4 x 8 sets rest 60 seconds
b1. SB PUP 3x40 reps 0 rest
b2. Prisoner speed squat 3x30 reps at max speed 0 rest
b3. Cable Rotation 37.5x8 reps/side 3 sets 0 rest
b4. Dragon Flag 5-4-3 reps 0 rest
b5. alt db hammer curl 50/8 50/8 55/8 0 rest

Loved the circuit at the end, brutal but fun and still fairly short overall.


#8

Sunday May 1, 2011
Conditioning flex
Bike 10 min. warm up
sprint 30 seconds rest 60 for 15 minutes
5 minute cool down

Stretch


#9

Monday May 2, 2011
Workout directly after class 5:30-9. Pretty tired but got after it none-theless. Abs are still incredibly sore from dragon flags on Friday, I had to stop with weighted chins after two sets because of the pain and discomfort. My abs have never been that sore before.

a1.DB snatch 5 sets 80/2 rest 0
a2.DB Shrug 5 sets 95/10 rest 0
b. Sumo D.L. 5x5 325 335 345 345 355 rest 60 seconds
c1.Chin up 80/5 80/5 switched to supinated lat pull down- 190/5 210/5 210/5 rest 30-45 seconds
c2.Spiderman PUP 20 20 20 20 20
c3.Bulgarian Split Squat 5 sets 70/5


#10

5/4/11 AM
a.Back Squat 325x3 335x3 345x3 355x3 365x3 375x3 rest 75 seconds
b1.Rev. grip row 185x8 4 sets
b2.DB incline 90x8 3 sets 95x8
c1. Cable Press 37.5 x12 2 sets 42.5 asap 20 reps
c2. close grip cable row with pause 192x12 204x12 204x15
d1. O-H tricep extension 90x10 108x10
d2. Preacher curl 85x10 85x10

PM.
Hill Sprints
13@ 20 yards, walk down 2 min rest
10@ 30 yards, walk down 2 min rest
5@ 40 yards, jog down 2 min rest
a.DB walking lunge 55x 12 65x12 65x12 75x12 75x12
b1. Deadman quad raise 15 15 15
b2. glute ham raise w/ pause, slow negative 15 15 15


#11

5/6/11 Legs felt fine after a tough day Wed. and Football last night, recovery improving!

warm up
nueral charge pup 3x3
bw jump squat 3x5
High pull 3x3 135

a1. Power Clean w/ full front squat 185x3 215x3 225x3 235x3 245x2 265x1 275x1
a2. DB Split Jerk 75x4 75x4 80x4 85x4 90x4 rest 60 seconds
b. DB 1 arm row 3 sets 110x10
b2. Explosive chins ( let go of bar at the top and catch in same position) 10 10 10
b3. Dragon flag 3 full 5 negative 5 negative


#12

Monday May 8
Warm Up with incline Plyo PUP, high pull snatch grip, Speed BW squat

a.Sumo DL 325/5 335/5 355/5 365/5 365/5 rest 75 seconds
b1. Chin Up 80/5 80/5 80/5 80/5-- BW/10
b2. Bulg. Split squat 75/5 80/5 85/5 90/5
c1. 1 arm cable row 42.5/12 52.5/10x2 sets
c2. Cable Chest Press 42.5/12 52.5/10 52.5/10---- Very hard to stay set up properly

Tuesday May 9
Nueral Day
5x3 all
Narrow Speed Squat 185/3 reps
Clean Grip jump shrug 145/3
Plyo PUP onto Bumper Plates
light cardio 20 minutes
---- hamstring still feels like its going to give, I've had this feeling way too much, its like an impending doom. Felt it more after the squats than normal even though my quads were on fire during the set which is odd, given that I went with a more narrow stance i thought the focus would be off my hamstrings.


#13

Wed May 11th A.M.
No Squats today, rest hamstring
a1. Reverse grip deadstop row- 205x5-- bothers wrist, 185x5 4 sets
a2. Incline DB Press-5x5 90 95 100 105 110- very solid reps and full ROM
b1. 1 arm DB Row-- 110x10 3 sets
b2.Decline DB Bench- 85x12 3 sets-- Long time since I've done those, still feel them on Friday
c1. DB Flye- 30x20 3 sets
c2. DB bent over laterals- 20x20 3 sets

P.M. workout
circuit 1 min each exercise 4 sets
a1. Mountain Climbers
a2.Push Up
a3.Ab wheel rollout
a4.Glute bridge
a5.high step ups 1 min each leg

Good Day overall, hamstring feels better following PM workout


#14

Friday May 13th
clean grip high pull 115x3 Jump Squat BW x3 Incline Plyo PUP x3

a. Power Clean 185x3 225x4 235x3 245x3 255x2-- set back to far on third attempted rep and lost it on the way up 255x2 60 sec. rest
b. DB Split Jerk 85x4 85x4 85x4 85x4 90x4 45 sec. rest
c. DB walking lunge 70x10 70x10 80x10 80x10 ( move up next week) 45 second rest
d1. EZ Bar Curl- 75x15 3 sets 0 rest
d2. Overhead Rope extension- 108x12 3 sets 0 rest

Good workout, Need a more comprehensive plan for a progression on some of these lifts, back to the drawing board for a new routine following finals


#15

Most Recent Known Maxes
Bench- 325
Back Squat- 425
Deadlift (sumo)- 425
Power Clean- 275 ( after 5 work sets)
Push Press with hold at top- 225x2
Chins- 80x5 ( work sets) never maxed
Dips- BW 135x5

Current BW- 172 lbs


#16

4/14/2011
Conditioning MMA Circuit no rest between exercises, 5 mins between circuits 2 rounds
a.Bar Speed Squat 1 min-- speed step ups--1 min-- speed front squat--1min
b. Kneeling cable Punch- 22.5x15 ( arm)
c.Cable Twist Pull- 22.5x 15( arm)
d. MB Jump Lunge 30 lbs 10x leg
e. KB Swing 50 reps 30 lbs
f. Sprint Sprawl 5x
g. Overhead MB Duck Lunge ( 20 lbs) 20xleg
h. Jump Jack PUP climber 20x
i. Star lunge punch- 5x sequence
j. Walking plank w/ PUP
k. Mountain Climbers 1 min.

Finished with a 2 mile nature hike carrying 70 lb sand bags. Overall a fun day, it was a bitch but something different for conditioning.

5/16/2011
WUP
High Pull 3x3 135
J Squat 3x3 135
Incline Plyo PUP 3x3 BW

Wkout
1.Sumo DL 225x3 275x3 315x3 365x3 375x3 385x2 405x1 415x1

2a. Chin up 80x5 80x5 90x4 100x4
2b. DB bulg. split squat 90x5 90x5 90x5 90x5

Circuit 1 round 60 seconds per.
a. 40 lb high step ups
b. 40 lb speed squat
c. lateral box popover (speed)
d. SB Glute Bridge (arms crossed)
e. SB hamstring curl