An article written by CT really sparked my interest. You guys should really check this program out. I’m looking to get denser and improve on my lifts.
Current PR’s:
Deadlift: 500 x 5
Squat: 315 x 15
Bench Press: 370 x 1
Push-Press: 250 x 1
Started Yesterday, here’s the workout:
Monday March 9th, 2009
Back Squats (20 minutes, 315 lb, 6 reps/set)
6 total sets in time
Half Squats From Bottom Position (20 minutes, 185 lb, 6 reps/set)
14 total sets in time
Leg Press (15 minutes, 540 lb +machine, 6 reps/set)
9 total sets in time
Leg Extensions (10 minutes, 210, 230 lb, 6 reps/set)
7 total sets in time
Curl Grip Pull-Ups (10 minutes, 45 lb, 6 reps/set)
6 total sets in time
Today really kicked the crap out of me haha. I failed on a few sets with the push-press, getting to 5 reps on one following the 7th, and not able to complete it. That gives me incentive for next time. Overall, a great day, and looking forward to Friday which is deadlift day.
Deadlifts (20 minutes, 405 lb, 6 reps/set)
7 total sets in time
Wide-Grip Cable Rows (20 minutes, 150 lb, 6 reps/set)
17 total sets in time
Good Mornings (15 minutes, 185 lb, 6 reps/set)
7 total sets in time
Probably should have done closer to 450 on the deadlifts, but its ok. The rows and the good mornings were a little too light as well, but I still got a very good lift in today.
After a full week on this program, my body is pretty sore, but I?m sure Saturday and Sunday will serve as well needed rest days and I?ll be ready to go again on Monday, attempting to best my sets on Squat day. Any feedback is welcomed.
Back Squats (20 minutes, 315 lb, 6 reps/set)
6 total sets in time
Half Squats From Bottom (20 minutes, 225 lb, 6 reps/set)
13 total sets in time
Leg Press (15 minutes, 540 lb, 6 reps/set)
10 total sets in time
Leg Extensions (10 minutes, 230 lb, 6 reps/set)
9 total sets in time
Today was a great workout. I wanted to get 7 sets on the squat, but I just couldn?t get there today, maybe next week. The leg press and half squats felt great though, stronger and more powerful that last week even.
Bench Press (20 minutes, 275 lb, 6 reps/set)
5 Total Sets + 1 Cluster Set In Time
¼ Bench Press Close Grip Lockouts (20 minutes, 335 lb, 6 reps/set)
11 Total Sets In Time
Very Strict Standing Barbell Military Press (15 minutes, 95 lb, 6 reps/set)
11 Total Sets In Time
Curl Grip Pull-Up (10 minutes, 45 lb, 6 reps/set)
6 Total Sets In Time
Today was good workout. Haven?t benched in almost a month, so I felt very fresh on the first few sets, then my lack of endurance kicked in and I began to falter a little bit. The military presses were very good, explosive but very strict since I made sure to flex my lower body to ensure that I would use no leg drive. Overall, today went well. Weighed myself today and was 209, so weight is staying pretty constant, I usually weigh 208-210 on higher carb days and 205-207 on lower carb days, so I thought that was a good weight.
Strict Seated Dumbbell Double Curls
30 x 8 (30 second rest, 4 totals sets)
Strict Barbell Curls
65 x 8 (30 second rest, 4 total sets)
3 Big Hill Runs
Just a little cardio and beach muscles this morning. Starting to get back into doing sprints and power exercises, so I need to gradually add more and more each week to ensure that I don?t over do it.
Deadlifts (20 minutes, 405 lb, 6 reps/set)
6 total sets in time
Wide-Grip Cable Rows (15 minutes, 160 lb[questionable], 6 reps/set)
13 total sets in time
Good Mornings (5 minutes, 185 lb, 6 reps/set)
3 total sets in time
Hamstring Curls (10 minutes, 112.5 lb, 6 reps/set)
9 total sets in time
Had to workout 6:00 AM today so I thought the numbers were going to be a bit off, but for the most part they were on target. I went a little easier on the good mornings because on my last set of deadlifts I felt a potential strain in my lower back, so I didn?t want to really aggravate that. Overall, today was a good day, and now I?m ready for the weekend to REST!
See you guys again on Monday, or I might do something light this weekend.
Back Squats (20 minutes, 315 lb, 6 reps/set)
7 total sets in time *
½ From Pin Squats [1 pin lower] (20 minutes, 185 lb, 6 reps/set)
11 total sets in time
Leg Press (15 minutes, 540 + machine, 6 reps/set)
10 total sets in time
Leg Extensions (10 minutes, 230 for half, 250 for half, 6 reps/set)
10 total sets in time *
Calf Raises (200 x 30, 200 x 30, 200 x 30)
means personal best
Today?s workout was great. I got 7 sets on the squat which is 1 more than the past two weeks and felt that I could have gotten more. Overall, I felt really strong today and can really see a drastic increase in strength from Week 1 to this week being the third.
Circuit 1 (10 minutes)
Reverse Sit-Ups x 12
Barbell Rollouts x 10
High Intensity Jump Rope x 20 seconds
4 total circuits in time
Circuit 2 (5 minutes)
Squats x 10
Side Lunges x 10
Flutter Kicks x 120
High Intensity Jump Rope x 20 seconds
2 total circuits in time
Just some relatively easy circuit training today. I try to get at least 2 and optimally 3 days of cardio whether it be circuit training, HIIT, or hill runs.
I do like that I have the ability to dictate the amount of sets that I do in a given day. If I am able to get another set with the main exercise, I consider it a huge feat, and I enjoy the ability to push myself a little harder each week with the same weight.
[quote]pal60 wrote:
Is a good program in your opinion(for 1Rm)?Why?[/quote]
Yes, I believe that this is a good program for ones 1RM, even though in this phase (phase 1) the reps never go below 6. If you went from doing 225 for 6 on the bench for 5 sets in 20 minutes to doing 7 sets four weeks later, your 1 rep max probably would have increased. Strength certainly increases on this program, especially if someone were to do phase 2 which involves sets of 3 or phase 3 which utilizes a 3/2/1 wave. Regardless of the phase, maximal strength will increase on this program because heavy weights will become easier to move, consequently allowing you to move even heavier weights.
I hope that makes sense.
I will test my maxes following this program to see where they are in relation to before to see any changes.
Jump Rope Intervals
5 x 15 seconds, 15 second rest
5 x 15 seconds, 15 second rest
Bench Press
135 x 1
185 x 1
225 x 1
275 x 1
Barbell Strict Curls (30 second rest between sets)
70 x 10 x 4
Jump Rope Intervals
5 x 15 seconds, 15 second rest
3 x 10 seconds, 15 second rest, 3 x 10 seconds, 10 second rest
Just getting a little cardio in, really love the jump rope. I feel that I get so much more out of doing 10-15 minutes of jump rope intervals than I would on any treadmill or cardio machine. The bench was just to see how I felt after yesterdays shelling, and the curls are usual.
Deadlift (20 minutes, 405 lb, 6 reps/set_)
6 total sets in time
Good Mornings (20 minutes, 185 lb, 6 reps/set)
8 total sets in time
Wide-Grip Cable Rows (15 minutes, 18 plate *, 6 reps/set)
14 total sets in time
Hamstring Curls (10 minutes, 125 lb, 6 reps/set)
8 total sets in time
Today was a great day. The deadlifts felt really strong, and the Good Mornings felt stronger than ever, completing 8 sets with 185 is a lot. The rows were great, and the hammy curls as a finisher were tough. Overall, this ranks in the top 2 days of this program thus far, and marks the completion of week 3.