T Nation

Getting Strong(er)

#1

I adopted this working from Beyond Bodybuilding, a great book by Pavel.

Basically, I start off with 67% of my one rep max and I'll do one set of five a day. From monday to friday, adding 5 pounds per workout. When I reach my five rep max (155) I'll then switch to a ladder routine for every other day for two weeks and perform sets of 1-2-3 until my form becomes shabby. Afterwards, I'll take 10pounds off my 5 rep max (145) and resume to the linear add 5 pounds a day. When the 5 rep set gets tough, I'll take two days off, and then max out.

Due to the gym complications I can only squat at one gym and bench at another, so I'll probably try and squat with a ladder routine 2-3 times a week.

Routine Link: http://stronglifts.com/forum/a-ptp-ladder-hybrid-to-jumpstart-your-bench-t8619.html

Here's my 1st workout log:
http://www.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/shotgun_method_log

2nd:
http://www.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/mondys_log?id=2717358&pageNo=2

Best Lifts:

Squat 225x4 (April 14th)

Deadlift 306 (March 5th) -> 312 (May 27th)

Bench Press 165x4 (March 29th) -> 175 (May 22nd)

1 Chin with 45
2 Dips with 80

Stats:
Age: 18
Bodyweight: 160pounds
Height: 5 ft 8
Bodyfat: 12-14% would be my best guess.

Currently doing westside for skinny bastards =)

#2

JANUARY 1st 2009
*in inches

Chest: 40
Shoulders: 48
Neck: 15

Left Arm flexed: 14
Right Arm flexed: 14.5

Left Forearm flexed: 11.5
Right Forearm flexed: 12

Waist (widest point) 34.75

Right Thigh flexed: 24
Left Thigh flexed: 23

Right calve: 15.5
Left calve: 15

Ankles: 10
Wrist: 7
Knee: 15

MARCH 4th, 2009
Measurements: *in inches

Chest: 40.5
Shoulders: 49
Neck: 15 NC

Left Arm flexed: 14.25
Right Arm flexed: 14.5

Left Forearm flexed: 11.5
Right Forearm flexed: 12

Waist (widest point) 34

Right Thigh flexed: 24
Left Thigh flexed: 24

Calves NC

Measurements: APRIL 19th
*in inches

Chest: 40
Shoulders: 49
Neck: 15.5

Left Arm flexed: 14
Right Arm flexed: 14.5

Left Forearm flexed: 11.5
Right Forearm flexed: 12.25

Waist (widest point) 33

Right Thigh flexed: 23.5
Left Thigh flexed: 23.5

Right calve: 15.5
Left calve: 15

Ankles: 10
Wrist: 7
Knee: 15

#3

DAY ONE (APRIL 20)

BP
125x5

Rack DL from Kneecap
235x4
255x7

Chinups
BWx20
BWx20

*Light biking for 10 minutes

  • Today’s took way too long, the bench got hogged by some dude.

DAY TWO (APRIL 21)

BP: http://www.youtube.com/watch?v=Qu523H_9zC8
130x5

Squat Ladder w/200: http://www.youtube.com/watch?v=GcbTB09f9LI
1-2-3 x5

Hammer chinups
BWx8
+35x5

  • Today’s workout felt great! I left the gym feeling fresh and oddly rejuvenated.
#4

DAY THREE ( APRIL 22) :Less than 10 minutes

BP
135x5

Machine rows *kg
42x12
63x10
70x9

DAY FOUR (APRIL 23):20minutes

BP
140x5

Goodmornings
95x7
115x8

Cable shrug *kg
21x10
26x10
29x10

This exercises give my mid/upper back a unique tight contraction feel, I love it.

Standing Cable Crunches *kg
26x12
31x12
36x7

Lost about 2 inches off my waist so far, need to ramp up the cardio and speed things up.

#5

Current Diet:

I’ve been doing carb cycling for the past month or two, so far I shedded two inches off my waist and about half an inch off my thighs. I retained if not gained a bit of lean mass.

In the next six weeks, I’ll cycle abs+ and HRX to speed up the fatloss. Perhaps even some moderate intensity cardio or HIIT on days I feel energetic. My goal is to shed another two inches in the next 6-7 weeks.

My current supplementation:

Pre/During

  • 10-15g whey
  • 1.5g beta-alanine
  • Creatine on some days
  • BCAA on some days, replacing this with leucine

Post

  • Scoop of whey
  • Some high gi simple carbs

Other supplements:

  • Fish oil
  • HRX/Abs+ (using in the next 6-7 weeks)
  • Superfood
#6

DAY FIVE (APRIL 25): 50minutes

BP
145x5
150x5

  • Spreading the bar made locking out a lot easier, still need to get my lat flare technique down

Machine Rows *kg
63x11
70x9
77x6
84x4

DB Snatch *each arm
35x5
40x5
45x5
50x5

Cable Shrugs *kg
23x10
26x10
26x10

Planks to finish up the day

Next workout is the time to incorporate ladders for benching. The PTP routine gave me a chance to focus on my form, I’m feeling more confident and tighter in my setup.

#7

Don’t you wait until you have maxed out before you start the ladders?

#8

[quote]mrodock wrote:
Don’t you wait until you have maxed out before you start the ladders?[/quote]

What do you mean? The original plan calls for a switch to ladders when I reach my 5 rep max weight, which is 155.

Edit: Sorry for the confusion, it was suppose to say five rep max 155 not one rep max 155 in my first plan post.

#9

I understood it to mean you try to set a new 5 rep max each cycle.

#10

[quote]mrodock wrote:
I understood it to mean you try to set a new 5 rep max each cycle.[/quote]

There’s two separate parts to the program.

Part one: I continually add 5 pounds to my 67% one rep max which I do one set of 5 from Monday to Friday. The purpose of this phase is to practice high tension techniques and “strength” as Pavel puts it.

Part Two: Eventually when I reach my 5 rep max weight, I then switch to a ladder routine. With this 5 rm weight, I perform 1 rep, rest a bit, two reps, rest a bit, three reps, rest a bit, and that completes one ladder. It’s a 1-2-3 format and I repeat it until my form gets shady.

This is an easy way to increase total volume without incurring much fatigue. For example with my squat workout the other day, I did 5 ladder cycles with my 5rm weight, that’s 30 reps with my 5rm quite effortlessly!

A great increase from my typical squatting volume which is about 15 reps a session. I believe the point is to increase the totally training volume while minimizing fatigue. This is my first time trying it, hopefully it all works well.

#11

START OF BENCH LADDER: APRIL 27 (55minutes)

BP: http://www.youtube.com/watch?v=PZHW_wLzg7Y
1-2-3 ladder x 5 with 155pounds :Total 4650

  • I might consider doing the ladders with 160, we’ll see.

Back Squat did 2 reps with 200 but the weight felt heavier than usual, I guess it’s better to split up the upper body and lower body days. Squat ladders tomorrow!

Pullups
BWx8
+20 x4
Neutral grip x9

DB Curls *Yes I know, sue me.
25x14
30x8 DropSet 20x8
30x7 DS 20x6

Weighted pullup stretch with 45 pounds

#12

I got a nasty flu so I skipped squat ladder day, did so some isometric one leg wall squat holds though.

Today I was feeling better so I did my bench ladders.

APRIL 29 (35minutes)

BP
1-2-3 ladders x 6 with 155 pounds, weight felt a bit unstable on the last ladder set :Total 5580

DL
155x3
205x3
255x2

My deadlift technique seems a bit off, I need to incorporate it more to get my groove back

Cable shrugs
29kgx8
29x8
29x8

#13

MAY 1ST Birthday workout haha(45minutes)

BP
1-2-3 ladders x6 (5 of them with 160, 1 with 155): Total 5730

Cable shrugs
29kgx8

Pullups
BWx9
Hammer+20x5
Chin+20x3

Calves SS
LP Calf raise 115kgx20 and 30 jump calf raises with bar
LP Calf raise 124kgx20 and 30 jump calf raises with bar

Dimel DL
135x20
135x20
135x20

Bench Press felt a bit iffy today, maybe I should take the weekend off and start next Monday instead of Sunday (in the original plan)

#14

MAY 2ND

Poliquins Pullup routine
Wide grip pullups x max, rest for 10 seconds, medium grip pullups x max, rest, medium chins, rest, narrow chins

Each set totaled at about 20 X3 = 60reps

MAY 3RD (53minutes)

BP:
http://www.youtube.com/watch?v=K_OjvWWpfkQ
http://www.youtube.com/watch?v=RfF-zyMWXY8
1-2-3 ladders x 7 with 160 pounds :Total 6720

Next session I might do five ladders with 165 to cycle the bench workload

Machine rows *kg
50x8
63x9
70x8
77x4.5

Hamstrings are sore as hell from the dimel deadlifts so I did some light explosive quad work

Drop lunge x8, Vertical jumps x6, x3, x4, Jump lunges x8

I really need to get my lower body work in check to maintain my dl/squat. Next week will be hectic (AP exams) not sure if I can get any sessions in.

#15

MAY 5TH

Today I forgot to eat lunch, needless to say my workout sucked balls. Anyhow, here it is, I lowered the volume. Probably a good idea so I can recuperate and push hard next session.

BP
1-2-3 (165x1, 160x1, 155x2)
105 x 5x3: http://www.youtube.com/watch?v=kNjQVBxIp7o
Total:5385

Chinups
+25x5
+25x5
+25x4

Fatman pullups
bwx13
bwx13

MAY 6TH

Deadlifts
225x6
245x4
225x4

Facepull *kg
16x9
16x9
16x8

One arm dumbbell rows
45x10
70x10
Paused between reps
70x10
70x12

This pausing, or maybe the full range of motion is giving me this pump I never felt before. Will definetly continue to use this technique.

#16

MAY 7TH (50minutes)

BP
1-2-3 ladders x 8 (160x4, 165x2, 160x1, 165x1)
7th set with 160: http://www.youtube.com/watch?v=cxQ1u3IR45k
8th set with 165: http://www.youtube.com/watch?v=3ZlBxzfmG9M
Total: 7770

  • I must have gripped the bar oddly, it started hurting my palm. Now I got some tiny blisters near the center of my palm.

One leg squats
BWx10
+40x3
+30x5
BWx9

  • My left leg is significantly weaker and more unstable than my right, need to work on the imbalance.

DC Chest stretch 20sx60second

Today’s workout felt horrible, I had this annoying headache that seems to be amplified by every rep I did. However, I did progress, can’t complain.

#17

May 9TH

One arm dumbbell row *paused on the floor between reps
70x10
90x5

BP
1-2-3 ladder with 160x1, 155x5, 135x7, 135x8

Today’s benching sucked ass, I felt so burned out. Perhaps that’s why I should have stuck with 155 instead of ramping the weight up to 165.
Total: 3760 ~about 50% volume of last session

Power row
135x6
155x5
165x5
170x5
170x6

Smith incline
105x8 1.5 rep technique
105x7 1.5 rep technique, rp x2, one slow negative

One arm dumbbell row *paused on the floor between reps
70x12
70x15
80x10

Next bench cycle (If this cycle produces results) I will definitely adhere to the 5 rep max weight for ladders.

#18

Lately because of of AP exams, I have been kind of putting leg training aside. Once my last AP exam (next Monday) is done, I’ll add them in and am going all out. Perhaps even doing some sprint sessions.

#19

MAY 12th (50minutes) *Incorporated HSS 100 Back Specialization w/o the trap day.

Divine intervention, seriously, god doesn’t want me to bench. Today was suppose to be my last bench ladder set, but the gym teacher at school thought it was too unsafe to bench on those stepper blocks. So I headed to another gym. Turns out, they were laying some type of new flooring, so half the gym was out of service, the half of the gym while the bench rack was. Instead, I had a back workout.

Rack chins
25x8
25x7
25x7
25x7

Straight arm pulldowns *kg
14x12
19x10
19x12

Superset with forward lean lat pulldowns w/3second pause at bottom *kg
26x10
26x10
24x10

Forward lean one arm cable row
16x12
21x11
21x18

100 Arc dumbbell rows
20x50
10x50

#20

MAY 13th

BP
1-2-3 ladders x 8 with 165: Total 7920

Split Squats
60x8
100x6
100x7
100x9

Palloff Presses *kg
19x9
19x10

  • Static hold till failure