T Nation

Backbone 10x3 Alternative Hypertrophy Training


#1

Hi, I�´m a guy from Denmark,and this is my first log here.
I�´m training drug free, and have always done so.
Finding time to train is a task having 3 small children, with the 4.th on its way, but nevertheless i manage to train 3 days a week in my own gym, and besides that rides mountain bike 2 times a week.
The rest of the time is devoted to the family and the house.
Stats :
Bench Press : 1 x 269
Squat raw : 10 x 330
Deadlift Raw : 1 x 380

Enough said. My current programme is AHT 10 x 3, by Thomas Jagd.
In short it is a fullbody, where you do 10 sets of 3, with 30-60 sec breaks between sets.
Calf and abdominal work every time, and besides that isolation work for the arms rotator cuff.
It goes like this:

Day 1
Zercher Squat 10x3
Bench Press 10x3
Yates row 10x3
Seated Calf raise 3-5 sets of 15
Crunch 3-5 sets of 20
Cheat Curls 3 sets of 10

Day 2
Deadlifts 10x3
Seated bb Press 10x3
Fatman pullups 10x3
Close Grip Bench Press 3-5 sets of 10 reps
Donkey Calf raise 3-5 sets of 15 reps
Leg Raise 3-5 sets of 10-20 reps

Day 3
High bar narrow stance Squats 10x3
Incline Bench press 10x3
Shrugs 10x3
The plank 3 sets of 30-60 secs
Standing Calf RAise 3-5 set of 15 reps
B.O.Lat Raise.

Besides that I ride my MTB to work every day year round, some 30 km a day, and does some amateur races on the side.


#2

Friday 20/5

After painting one side of the house, and getting quite red in the sun, it was time to train.

Squats 10 sets of 3 @ 220 with 30 sec intervals.
Incline Bench Presses 10 sets of 3 @ 176 with 30 sec intervals.
Shrugs 10 sets of 3 @ 231 with 30 sec intervals.
Crunches 3 sets of 20 @ bw
Donkey calf raise 3 sets of 15 x bw + 88
B.O.Lat Raise 3 sets of 10 @ 27,5

All strit lifting, full range of motion, no janking.

Music Ramstein . Sensucht and Reise Reise.


#3

Hi After having my 4´rt child 18/4 Im back at training again.
Will try to update all training here. I have bougth Wendlers 5 3 1 book, also the 2nd version and is loving the easy to acces program and the flexibility.I only train 3 times a week. I allso still ride MTB int our MTB club 2 times a week, and ride my bike to work year round 15 km a day.

My split is :
Hip Thrusters 3-5 x 10
Crunch 3-5 x 10
Squat 5 3 1
Front Squat 5 x 5
Good Morning 5 x 10
Rear delt 3 x 10

Bench Press 5 3 1
Bench Press 5 x 10
yates Row 5 x 10
JM Press 5 x 10
Incline DB Curl 5 x 10

Power Clean from hang 5 3 1
Deadlift 5 3 1
Military 5 3 1
Military 5 x 10
Kroc Row 1 wup+1 max
The Plank 3 x 30-60 sec