T Nation

Fletch Training Log

I’m keeping it fairly simple.

Whole Body Sessions every other day.

4 Cornerstone Lifts:
Zercher Squat
Floor Press
Hang Clean
Standing Press
-one of these lifts per session so I have an A, B, C, and D, session.
-Work up to 70, 75, and 80% a microcycle per percentage listed to RPE 8-9 depending on how I feel however many (or few) reps that is that day. Do some CAT work around 60ish%, just whatever feels clean and snappy and lets me work some more volume in probably usually 5x5 or 8x3.
*I’ll be working up to the same %'s for the hang clean, but instead of repping out, I’ll do a cluster set that seems appropriate

Frequently, exercises will get paired with each other to save time, improve work capacity without making it cardio.

A.
Zercher Squat
Banded Leg Curl
Feet Elevated Weighted Push Ups
BB Rows
BB Curls
OH DB Extensions
Calves

B.
Floor Press
RDL
Bodyweight Pull Up
Landmine Hack Squat
DB Skull Crusher
Upper Back/Rear Delt
Calves

C.
Hang Power Clean
Dips
Fat Man Rows
Bodyweight Leg Extensions with Average Bands
DB Hammer Curl
Calves

D.
Standing Press
Weighted Bulgarian Split Squat
Gliding Leg Curl
BW Pull Up
Rolling DB Extensions
Lying Rear Delt Raise

Estimated Maxes

Zercher Squat
240

Floor Press
195

Hang Power Clean (just above Knees)
210

Standing Press
140

Saturday:

Standing Press:
115x6 RPE 9
75x5
Forward Reverse Lunge Combo:
5 sets 5reps/leg that’s 20 total lunges per set

RDL:
225x3x8
BW Pull Up:
3x5

Rolling DB Ext:
20/hand x3x10
One Leg BW Calf Raise
3x10
Lying Rear Delt Raise
2x15, 1x12

You keep overdoing your traps w/ the above one, spread that trap strain out somehow.

Most likely it’s your right levator scapulae

Zercher Squat
185x10 RPE 8.5
135x5
Seated Banded Leg Curl
5x15

BB Row
135x3x8
DB NG BP
50x3x8

BB Curl
75x8,6,5
Mini Band Face Pull
3x12
BW Calf Raise
3x12

Screw all barbell bench pressing decline, flath, incline and the horse it rode in on!!! I always have to cut sets short b/c of the shoulder shit they give me.

I’m doing push ups! I’m using a 2x6 board to turn the push up into a 3rd class lever exercise and increase mechanical disadvantage allowing me to effectively be able to push up more than my bodyweight. This eliminates the issues of the cost of a weight vest and the limited weight a vest will allow or trying to get weights on my back and trying to balance them.

I wrapped chains around the end. They did very slightly migrate down the board, but it’s nothing that putting a few nails not all the way in won’t fix. This will also allow me to use accommodating resistance pretty easily if/when I wanna do that.

Right now, just 5lb at the end is kicking my butt, so i’ll make marks at different parts of the board and hammer in nails in those spots so I can work in different reps ranges and/or speeds and/or training densities.

Sure I could continue the push up as a 2nd class lever and decrease the mechanical advantage but literally even if the board were as long as the curvature of the earth would allow I’ll never be lifting more than my bodyweight.

Thursday

2x6 Push Up
mostly just was experimenting while also getting in some work
RDL
225x5x5
need to increase weight or reps

Landmine Bar on Shoulder Hack Squat
-recording the numbers doesn’t matter b/c I’ll be using my belt and feeder chains next time
Band Assisted Pull Up (w/ slight posterior tilt, slightly narrow grip, pulling elbows down and back)
10,9,8

Rolling DB Ext
20x3x12
Band Field Goals
3x10
BW Calf Raises
3x13

Saturday

Hang Clean
185x2,2,2,2
cluster set, 10 deep breaths between ‘sets’
135x5x3
I need to actually let the weight set and make sure I’m in position before doing the next rep, I’m not quite able to machine gun reps
Dips Bodyweight
5x5
add 10lb next time
these felt really good, just make sure I keep my scapulae gliding tight around the ribs, cut the Rom when I can’t do that anymore (don’t wing).

Underhand Fatman Rows (feet on the ground w/ bodyweight)
3x10
these actually stimulate my biceps a little
a very joint friendly option
Band Leg Ext (w/ light band)
3x20
giving up on the bodyweight option, my shoulders and core give out before anything else
I’m using an average band next time

Seated DB Unilateral Calf Raise
20x3x20
need a good bit more weight next time

Standing Shoulder Press
115x8 RPE 9
75x5x5
I think I re-agitated my levator scapulae again… :frowning:
At least for now it’s time to find a new exercise, I’m thinking pike push ups or NG DB presses
BW Gliding Leg Curls
5x8
I loved these! The strength curve was perfect and I liked how the whole body had to be coordinated but not so much it felt like a circus act.

Bulgarian Split Squat
20x10 20x2x8
BW Pull Up
5, 5, 9

Diamond Push Up
3x10
Face Pull to slow ‘Press’
3x6
Calf Raise
35x3x8

2 Sessions this Post

Zercher Squat
225x8
w/ Chains
135x3x5
I wanna pause them next time to work on back positioning, I’m scrunching my back at the ‘sticky’ point for more leverage then straightening out towards the top when I want my legs to just get stronger
Full ROM Pike Push ups, knees on bench
3x8

BB Rows
3x8
Leg Curls
3x20
need a stronger band
tri and bi work

shoulder health stuff

2x6 Push Up 12.5lb
10 reps RPE 8.5
no weight but using all of the board with ‘neutral grip’
3x5
SLDL
135x3x8
these fit my needs better than RDL’s for now; more hamstring and lower back, less glutes which are never a weak point for me

Narrow Stance Oly Shoes Belt Landmine Squat Facing Away
45x3x12
Narrow Grip Pull Ups
3x7
I can def up the reps next time on this one

Lying Rear Delt Raise
5x3x12
i think these really are helping with shoulder health, it’s the weighted stretch i think

Upper A

Dead Stop Plyo Push Up
5x3
supersetted w/ Band Face Pulls for pump and activation

3rd Class Lever Push Ups
15lb: 3 reps
20lb: 3 reps
25lb: 3 clean reps, 1 ugly one, and a failed ugly rep so 3 real ones
Narrow Grip
15lb: 3x5

other stuff, too long ago to remember

Lower B

Hang Snatch
135x6x2 maybe 45-75s rest

Hang Clean
185x6x2 45-75s rest

Bulgarian Split Squat
30x3x10
Bent Knee Back Ext
3x8

Lateral Lunge- mostly just fooling around and experimenting w/ these but keeping them

chest supported rows, think I’ll replace this with ab work

Calves

New Plan:

Full body is beating me up and progress as predicted is starting to slow that I’m getting pretty close to former strength/muscularity.

Lower A:
Hip Snatch: think speed and activation
Squat Variation: 75-90%ish range
Another Squat Variation: 70-80%ish
Paired w/ a Hip Hinge: I’m thinking Zercher RDL for now
Leg Extension/Leg Curl Pairing: Probably bodyweight + band 1 Leg Ext Paired with Gliding Leg Curls
Abs/Calves Pairing

Upper A:
Some sorta plyo Push Up Paired with a Shoulder/Scap Health Movement
3rd Class Lever Push Up: 75-90ish %
Close Variation: 70-80%
Paired w/ a Chin/Pull Up
Unilateral Shoulder Variation for highish reps: Landmine Presses for now
Paired w/ a Row for highish reps: Meadows Row for now
Shoulder and Arm pump work

Lower B:
Hang Snatch from Knees
Hang Snatch High Pull
Bulgarian Split Squat
Paired w/ Bent Knee Hip Ext.
Lateral Lunge
Paired with Abs
Calves

Upper B:
Shoulder Plyo paired with shoulder/scap health move: landmine tosses
2nd Class Lever Pike Push Up: 3-10RM range
Close Variation: 8-12RM range
Paired with Chin/Pull Up
Unilateral Chest Press: probably archer push ups
Paired w/ a Row
delt/arm pump work

Upper B

Landmine Tosses w/ Just the Bar
3x8/side
Paire w/ Band Anchored at Forehead Level Half Presses
3x12

Pike Push Up Prontated Grip Full ROM
3x5
Pike Push Up Pronated Grip Full ROM Bench Elevated Feet
2x5 RPE 9

Back to Level Ground Neutral Grip
3x6 RPE 8
Paired With Close Grip Towel Chins
2x8 RPE 9
1x6 RPE 9

Archer Pushups- I’ll replace these with parachute push ups
3x8/side
Paired w/ Strict DB Rows
30x3x12

Monday

Hip Snatch
95x5x2
definitely bumping up weight next time by 10-20lb

Zercher Squat
245x5
255x4
265x3
275x2
285x1
can def bump this up by 10lb next time

Narrow Stance Paused Zercher
185x3x5
More volume same weight next time

My Own Invention: The Unilateral Sissy Leg Extension
3x12 I pushed these hard, OMG I’ve never felt such a pump through my quads!
Paired with Gliding Unilateral Leg Curl
3x10

Tip Toe DB Carry + Bodyweight Donkey Calf Raises
3 carries

Wednesday

Deadstop Power Push Ups
5x3
Paired With Face Pulls
5x10
I can increase volume with both I think next time

3CL Deficit PG Push Ups
10x3x5 RPE 8
15x5 RPE 9
15x4 RPE 10

3CL Deficit NG Push Ups
7.5x8 RPE 9
5x9 RPE 9
2.5x8 RPE 9
Paired With BB Rows (PG, Hanging just above the knees)
165x8 RPE 8
185x2x8 RPE 8.5

Landmine Press
35x3x10
Paired w/ High Light Band Rows (set band at head height, sat on bench set up so that I pulled the band slightly across my body)
3x12

Defranco Cuban Presses
10x3x8

Low Anchored Behind Me Mini Band Curls (to hit the long head too)
3x12