I’m not giving this one a program name, but my background is mostly doing Westside type training with a little basic block and 5/3/1 in there too. For now, I’ll be trying to incorporate ideas from Mike T’s RTS Manual and basically follow the basic template. Some of the suggestions seem well beyond my ability to recover I’ll be making modifications.
For the next 6 weeks here’s the basic template with the exercise choices for the primary lifts:
For now, just using basic fatigue stops.
Monday:
DE High Bar Box Squat- no percentage, just whatever I have to work hard to make go fast, box squat b/c I know this has high carry over to my regular squat
Heavy Snatch Grip Pull- get my hamstrings and upper back up to par b/c that’s holding my conventional pull back
squat assistance
abs
Tuesday:
paused CGBP
NG Incline Press
lats
shoulder/RC/upper back
arm flexion/ext
*yes, I now Mike T suggests a 3rd compound press, but that’s too much for my shoulders/elbows, I need more work for staying healthy
Thursday:
Heavy Front Squat
Deadlift Practice
dl assistance
abs
Friday:
Yoga Block Press
JM Press
Lats
shoulder/RC/upper back
arm flexion/ext
Conventional DL
315x2x5 RPE 7
315x5 RPE 7.5
315x5 RPE 8
RPE is based on form break down rather than ability, last set got pretty difficult to keep my back tight
RDL
225x3x8
after the other work, my low back got crazy pumped but I did keep it tight, side and front midsection got it good too
9x5 bench… thats intense. Have you tried out the “stir the pot” exercise brian carroll was talking about? I did it the other day and I really like how it kept my core and back tight and how it completely kicked my ass.
I do some extra wrist, lat, and thoracic flexibility/mobility drills before I front squat and it seems to do the trick. At least for shorter sets. For higher reps, the only thing I know to do is pick a different exercise. It makes me wish I had a front squat harness but those things are expensive!
Have you tried using wrist straps around the bar for front squats? I find it much more comfortable, especially for high reps. A little less expensive than a harness also.
[quote]Fletch1986 wrote:
…mostly doing Westside type training with a little basic block and 5/3/1 in there too. For now, I’ll be trying to incorporate ideas from Mike T’s RTS Manual and basically follow the basic template.[/quote]
Just out of curiosity, why are you doing what you’re doing? I don’t mean that at all in a “why aren’t you sticking to the program” sense, but rather, “why has your training evolved in this direction”. What’s worked for you, what hasn’t, why have you put things together that way.
[quote]Josgood wrote:
Have you tried using wrist straps around the bar for front squats? I find it much more comfortable, especially for high reps. A little less expensive than a harness also. [/quote]
[quote]Fletch1986 wrote:
…mostly doing Westside type training with a little basic block and 5/3/1 in there too. For now, I’ll be trying to incorporate ideas from Mike T’s RTS Manual and basically follow the basic template.[/quote]
Just out of curiosity, why are you doing what you’re doing? I don’t mean that at all in a “why aren’t you sticking to the program” sense, but rather, “why has your training evolved in this direction”. What’s worked for you, what hasn’t, why have you put things together that way.[/quote]
I starting to get to the point where I don’t need to follow a stringent template anymore and can start to play things more by ear now. Mike T’s RTS manual is a great guide for this so this is the direction I’m going in.
Also, I know ME and DE works for me, but I’m not sure if it’s optimal all the time so this will give me a chance to find out.
Box Squat w/ chains w/ dense foam pad
275x5 RPE 8 should’ve started lower in weight so I’d have been at a lower 8 to get more volume
275x5 RPE 8.5
275x5 RPE 9
Snatch Grip DL
345x5x2 RPE 8
345x2 RPE 9
GM
135x4x8
stir the pot
-just two sets since it’s new and I can’t have debilitating doms tomorrow
That wo took forever (1.5hr) and they’re all going to be like that following this template. Even if I have to go more often, I want shorter workouts especially for the hours of my new job I’ll have soon (12hr shifts, 45min commute one way). That leaves less than an hour for workouts if I want supper and sleep and I most certainly do.
Sunday
Main Squat
DL Supplement
Squat Assistance
abs
Monday
Main Low End Bench
Shoulders
Tuesday
Supp Low End
Horizontal Lats
Wednesday
off
Thursday
Squat Supp
abs
Friday
Main DL
High End Bench
DL assistance
Saturday
High End Bench Supp
Shoulders
Vertical Lats
If you’ve read Mike T’s RTS, my assistance and supp is not what he calls his, mine are the Westside definitions.
Logistics:
-Do all cooking for the week on Saturday and Sunday.
-Start bringing workout clothes and bag in the car to work so I go straight to the gym after my shift, then home to the already prepared meal at home, not sure if I’ll have time for a shake and supper.
AM:
2ct Paused Chain Press
225x2 RPE light 8
235x5x2 RPE 8
235x2 RPE 8.5
I wanted another set or 2 but I was running low on time, will work up to RPE 10 from 8.5 on PM WO to make up for it
bb cuban press w/ 30lb curl bar
3x10 short rest
nice burn in upper back and shoulders
Front Squat
225x4 RPE 7.5-8
245x2x4 RPE 8
245x4 RPE 8.5
245x4 RPE 9, on the last rep the bar was starting to roll down, one more rep was doable but would’ve been ugly
Deadlift
405x8x1 speed work
435x1 RPE 7.5
465x1 RPE 8.5
495xmiss my grip gave out, that’s a first at least it’s an easy fix, form got pretty ugly, should probably keep in under 475 for now
RDL
225x4x8 hook grip to get that extra grip work in