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