T Nation

Brian vs. Layers


#1

Starting up a new log for my current round of Layer training. 7 days a week training with a focus upper body (last round focused more on lower body.) My new gym has better plates and bars as well as conditioning gear: Tires, weighted vests, sleds... American FItness Center FTW!

FOCUS: Upper body thickness, conditioning, lat width, and pull-up improvement.

LAYER PROGRESSION:
Week 1: Ramp to 3RM, 3 cluster sets, 3 HDL sets
Week 2: Ramp to 2RM, 4 cluster sets, 2 HDL sets
Week 3: Ramp to 1RM, 5 cluster sets, 1 HDL set
Week 4: Ramp to 1RM, 3 HDL sets, 2 max pump sets

HDL Scheme: 4-4-3-3-2-2-1-1 or 3 x 8 (speed sets)

Warm-up:
WEEK 1: 5 pull-ups, 3x/week
WEEK 2: 10 pull-ups, 3x/week
WEEK 3: 15 pull-ups 2x/week
WEEK 4: 5 pull-ups + 10 lbs 3x/week ... repeat
... then: Rowing 500 m, medium effort/resistance

Weekly Pattern:
1. decline tilt bench press & shoulder pump
2. snatch-grip high pulls
3. incline tilt bench press & shoulder pump + triceps pump
4. snatch-grip high pulls
5. heavy back & light posterior chain
6. front squats & posterior chain
7. arms pump & sled / tire conditioning

1RM's: Bench: 315 lb. (pre injury, more like 250 lb now) Squat: 455 lb. Deadlift: 550 lb.

*injury: I have long ligaments and dislocated both shoulders at the same time last year resulting in an AC impingement in my left shoulder which is finally back to snuff after a lot of semi-time off and rehab training with bands. Really sucked since it was right after I hit 315.

Supplements: Indigo, Plazma, MAG-10, Finibars and Spike


#2

[photo]39156[/photo]

w1d4: snatch-grip high pulls

pull ups … 3 x 6

3rm … 110 kg
clusters … 100 kg
hdl … 90 kg

face pulls w. lat bar … 4 x 12

rowing, 500m … 1.39 (medium pace, effort)
sled, +20lbs … 4 lengths, ~40 yards


#3

w1d5: heavy back

meadows rows … 135
stretch pulldowns … 150
face pulls … 70
deadlifts … 225, 315, 335, 425 x 3
romanian deadlifts … 225
db rdl … 80

pretty good workout, tried to do some sled work after but my hams were gassed lol


#4

I can never seem to get the feeling I’m looking for from my back day, it needs some planning and re working again I think.


#5

w1d6: front squats

lying leg curls …
3rm … 315 lbs
clusters … 225 lbs
hdl … 185 lbs

calf work
abs


#6

w1d7: arms

ez bar curls with a band … reverse curls … cross body hammer curls … triceps extensions … triceps pushdowns … close grip bench press … ghr …


#7

w2d1: decline tilt bench press

2rm… 245
clusters… 225
hdl…185

machine fly 4-4-2-2
500-300-100 m rowing
glute-ham raise


#8

w2d2: snatch-grip high pulls

2rm … 120 kg (!!!)
clusters … 110 kg
hdl … 100 kg

30 out of 50 ring dips … never have done these from rings hanging on chains from the ceiling, such a different and more intense feeling
30 out of 50 ring rows
200 m row at max speed


#9

w2d3: bench press (no tilt this time)

shoulder was acting up so I did some very light benching and landmines to get my shoulder more warmed up.

bench press … 3 x 10 @ 135
landmines … 3 x 10 @ 135
strict press … 3 x 5 @ 110
front/lateral raises … 2 x 10

left out the ring work today to allow for shoulder recovery.


#10

w2d4: snatch-grip high pulls

2rm … 100 kg
clusters … 90 kg
hdl … 80 kg

slightly lower weight today, probably because of shoulder

40/50 dips, 45/50 rows


#11

I’m so bad at keeping logs up to date…

25 sep 2013

snatch-grip high pull layers

ramp: 40 kg, 60kg, 80kg, 100kg, 110kg *2RM
clusters: 4 x 4 reps x 100kg
hdl: 2 x 90kg
rope face pulls 3 x 20 x 50 lbs
tire flips, 200 lb x 12 flips
sprints, 6 x 100 m
road biking, 12.7 miles


#12

26 sep 2013

heavy back

lat pulldowns 4 x 15 x 100
meadows rows 4 x 8 x 140
rope face pulls 4 x 12 x 70
stretchers 2 x 15 x 70
speed rows 6 x 3 x 155
tire flips x 12


#13

27 sep 2013

heavy legs

this was a great day! the only downside was getting stuck at work much longer than I anticipated and not being able to eat anything through the day until about 2130.

front squat ramp to 2RM: 135 x 5 225 x 3 275 x 3 315 x 3 335 x 2
back squat with 90% of front squat: 4 x 3 x 315
sumo dead lift ramp to 2RM: 225 x 5 315 x 3 335 x 3 375 x 2 395 x 2 * this was a strapless, mixed grip lift which is what I was going for
sumo deadlift with 80%: 2 x 3 x 315 * gassed out on this one
tire flips x 12