T Nation

Chasing My MC level w/Multi Year Training System

Box Squat
405@6x2

Bench
255@6x2

Pull ups -60@5x5
Dips BW@5x5

Sluggish and no food for the last 7 hours so training was bad overall.

2 Likes

Rack Pulls
460@5x5

Face pulls 150@4x10
Side laterals 15@4x10

The DLs took everything out of me so made a quick session as I had nothing left

3 Likes

This and Next week, I will be doing a max testing week. The plan is to run a mock meet in May before looking for a meet to get into provincial and hopefully total a national level.

After test week the plan will go as followed.

3 weeks of pendulum wave Dynamic effort

2 weeks Hypertrophy

3 weeks hypertrophy to basic strength

2 weeks strength

3 weeks of strength to power

1 week of comp training then mock meet.

1 Like

Nice! Any goals in mind for test week?

Trying to add at least 70lbs total.

Box Squat
375@4x5

Bench
315x1
325x1
335x1
345x1 - all time classic PR +30lb total
355xF

Pull ups-60@5x5
Dips vary between bw an 15

2 Likes

Box Squat
495x1
515x1 - +10lb PR

DL
545x1 - tied PR

Overall I know what has to be done and that is not to injure myself.

Going into the next cycle will be doing Raw Squats as I will be doing some type of DL each week. I just want to see if this type of training will add anything to my totals and adjust based off that.

3 Likes

How the cycle will look with training days will still be the same with three days a week. You will notice it will have a Boris influence.

Day 1
Squat
Bench

Day 2
Dead Lift variant
Bench
Dead Lift variant

Day 3
Squat
Bench

Assistant work will vary between two exercises and three exercises a day and can range from chest work to sitting GMs.

1 Like

Looks solid, nice and simple. Can’t wait to see the results at the end of the cycle

Decided to add a 4th day on the training cycle.

W1D1

Squat
255x5
310x4
360x3
385@4x2

Bench
170x5
205x4
240x3
260@4x3

Incline DB Flies 15@8x5
Pull Ups -140@8x5
GM(sitting) 135@3x10

2 Likes

Deadlift - Paused below knee
270 x 3
325 x 3
380 x 3
410@4x2

Bench
170x5
205x4
240xx3
275@4x2

Dips BW@5x6
Leg Press/Hack Squat 135@5x6
Back Extensions BW@3x10

2 Likes

Squat
270x4
315x4
360@4x4

Bench
170x3
205x3
240x3
260@5x3

Pull ups -120@5x6
Side bends 45@4x10

3 Likes

DDL 2”
270x3
325x3
355@4x2

Incline Bench
185@5x3

Box DL 4”
300x3
355x3
410x3
460@3x2

Dips BW@5x6
Back Extensions 25@3x10

5 Likes

Bench
170x5
205x4
240x3
275@4x2

Squat
260x5
310x4
360x3
385@4x3

Bench
190x3
225x3
260@4x3

Incline fly 17.5@5x6
Back Extensions 45@4x8

4 Likes

Now that it’s been a few workouts, how do you like the bench/squat/bench, Boris influenced set up?

Is lifting a little fatigued cool?

1 Like

I kinda love the BSB. It’s not too bad but you definitely know you are tuckered on the last set.

1 Like

Bench
170x3
205x3
275@4x2

DL2K(DL to Knee)
275x3
325x3
380x3
410@4x2

Dips BW@5x5
Incline Fly 20@5x6
Side Bends 45@4x8

4 Likes

Squat
260x4
310x3
380x3
410@4x2

Bench
175x5
205x4
240x3
275@2x2
295@3x1
275@2x2

Dips BW@5x5
Incline Fly 22.5@5x6
Side bends 55@4x8

4 Likes

Strong numbers in here.

1 Like

What’s your split like right now?

1 Like

@shaneinga
Thanks, there is a built in PR of 105% in couple weeks. So we shall see how much improvement I can get.

@Hepsy

It’s a 4 session/ week program, but the body dictates when I exactly train.

Day 1
Squat Bench variant

Day 2
DL Bench variant

Day 3
Squat Bench variant

Day 4
DL Bench Variant

2 Likes