T Nation

Getting Strong(er)

May 15th

BP
145x5

DL
225x4
245x3
265x1
285x1
285x1
285x1
285x1

  • 4 singles over 90%, slightly pulled something near my right shoulder blade

Power row
175x5x5

Fat man pullups 3second hold on top
x9
x10
x9

Superset Incline shrug
40x9/4
40x9
30x9

Eagle rows *kg
14x16
21x13
21x18

May16th 20 minutes of low intensity cardio

MAY 18th

BP
150/155 x5

Rack chins (+5 pr)
30x7
30x7
30x7.5
30x8.5

Straight arm pulldowns *kg (slower tempo)
14x10
14x10
14x10

Superset with forward lean lat pulldowns w/3second pause at bottom *kg (longer pause at bottom)
24x10
24+3 x11
24+3 x15

Forward lean rows (one arm version feels better, will do that next time)
31x11
31x10
31x13

6kg straight arm pulldown x100

Cardio: treadmill farmer walk with 30lb bag for 7minutes ish + 2 minute run

MAY 19th (45minutes)

Rack DL@4blocks
185x3
225x3
245x3
265x3
275x3
295x3
315x2
335x2
345x2 (pr+30)

  • Did not feel like pushing it to the max.

Palloff Press *kg
19x10
19x10+static hold
S.H.

Hammer curls *keeping elbow joint healthy
20x11
30x10
35x8
Drop set 20x9

Cardio: 11km for 5/6ish 70calories total

MAY 22nd (45minutes)

BP
160x5
165x5
170x5 (pr+15)
175x4 (pr+10)

Power Rows
175x5
180x5
185x5
185x5
190x5
*Going to film this to see if I’m cheating too much

Incline rows
45x20

TEST DAY MAY 25 (one month and 5 days)

RESULTS:

Current Bodyweight: 163

One rep max:
198 success: http://www.youtube.com/watch?v=QKMqClM6F9I
203 failed: http://www.youtube.com/watch?v=tKOD6jy9rHM

  • Need to spread the bar/use leg drive, hard to remember those when so much is going on.

Deadlift 306 -> 312 (6 pound pr) May 27th
-Hips too high; going to add some glute ham raises
-Weak off the floor, some kind of good morning variation.

5 rep max from 155 to 170 (15pound pr)
4 rep max from 165 to 175 (10 pound pr)
*May22

NEXT UP:

Inspired by Poliquin’s pullup system -

“Another system I use is I do 10 sets of the exercise. If you can do 6 pull-ups by yourself, divide that by two, so that’s 3 pull-ups. Do 10 sets of 3. In the next workout you try to increase the total number of reps until you can do 10 sets of 6 (60). The day you can do 10 sets of 6 then you’ll be able to do 12 by yourself.”

This program looks similar to ladders in that they both utilize a high volume to blast through a plateau, its simply too annoying unrack and set up for the 1-2-3 ladders for 8 sets (thats 24 setups right there!)

I came up with 10 set of 3 with 170 and keep on doing it until I reach 10 sets of 6. I’ll be benching twice a week with that routine and deadlifting twice a week.

Day 1: Week 1/2/3/4
Elevated DL 4x4/4x3/4x4/2x2
Cable Goodmornings 3x5
Single leg squat 2x10
Ab roller 3x8/2x8/3x8/2x8

Day 2: Cardio/off

Day 3:
BP 10x3/8x3
Hammer Chin 10x3/8x3
Incline DB Press 3x8/2x8
Machine Cable Row 3x8/2x8

Day 4: Cardio/off

Day 5:
Zercher Squats 4x4/4x3/4x4/2x2
Cable Goodmornings 3x5
Reverse lunge 3x6
Reverse crunch 3x12

Day 6:
BP 8x3/10x3
Hammer Chin 8x3/10x3
Low Incline DB Press 3x8/2x8
Head supported rows 3x8/2x8

Day 7: Cardio/off

MAY 28th

BP
170 x 10x3
Total: 5100

One arm dumbbell row
50x8
75x9
75x10
93x6

Hammer chins
bwx5

Barbell rollout
bar+2.5kg 3x7

MAY 31st (55minute)

  • Todays workout I felt like shit, yesterday was graduation; only had one meal and some alcohol.

Elevated DL on 4inch platform
185x5
210x5
225x 3x5

Cable Goodmornings *kg
48x9
59x9
68x9
68x8

Ab roller
bar+2.5kg 4x5

JUNE 1st

BP
170x 4x4
170x 2x3
170x 3x2

Total: 4760

Hammer chins
+20x3
+30x 6x3
+30x 1x2

Incline DB Press @ 5 (Paused between reps)
40x9
40x10

Supersetted with Facepulls ( paused in contracted position) *kg
16x9
19x9

Measurements: JUNE 1st
*in inches

Chest: 39.5
Shoulders: 47.75

Left Arm flexed: 14
Right Arm flexed: 14.5

Left Forearm flexed: 11.5
Right Forearm flexed: 12.25

Waist (widest point) 32.5

Right Thigh flexed: 23
Left Thigh flexed: 23

Things to incorporate

This is a good exercise for anyone who needs to improve his or her vertical jump. Shoot for five sets of six reps (5 x 6).
Deadlift

  • Starting strength
  • Dropping hips
  • More hip thrust at lockout

Bench: http://www.tmuscle.com/free_online_article/sports_body_training_performance/dave_tates_sixweek_bench_press_cure

  • Tighter setup
  • Leg drive
  • Squeeze and spread the bar
  • Bottom strength

Thibs bench routine

"Bench press from the bottom position , in the power rack bar starting on safety pins, cluster set of 3 reps (1 rep, rest 10 sec, 1 rep, rest 10 sec, 1 rep)
2 such sets

Regular bench press
Sets of 3 reps, working up to the max you can handle for 3 reps over 3-5 sets

Paused speed bench with 50% of your max…2 seconds pause on the chest, on every rep
5 x 3"

Next program on list: Dan John’s 40 day plan or deadlift focused training 2 weeks of the intensive smolovo program

Contrast training for power: http://www.tmuscle.com/free_online_article/sports_body_training_performance/contrast_training_for_strength_size_and_power

JUNE 9th

Zercher Squat
185x4
195x4
205x 2x4

Cable GM *kg
62.5x4
68x5
72.5x5

Reverse Lunge
30x6
35x 2x6

Incline Reverse Crunch
15x12
10x 2x12

Finisher*kg
Zercher sq 48x30
GM 22.5x30
Cardio (20 calories)

JUNE 11th

BP
170x4
155x 2x4
160x4
165x 4x4
Total: 5200

Hammer chins
25x 2x4
30x 2x4
30x 3x3
25x3

Incline DB Press
40x8
45x8
45x8

Machine Rows *kg
50 3x8

Reverse Curls *kg
18x10
23x12
23x13

JUNE 12th

TOP END STRENGTH
A1. Partial deadlifts (4 stepper blocks)
225x3
255x3
277x3
297x3
308x3
345x1
359x1

A2. High pull from high hang (mid-thigh)
135x 2x3
140x 5x3

B1. Functional isometric top half deadlift (from just above the knees)
4 x 9 seconds

B2. High pull from high hang
155x1
160x1
165x2
165x1

C1. Depth jumps
3 x 10
C2. Leg extension *kg
77x8
84x6
91x6

JUNE 15th

BP
167x 2x4
172x 2x4
167x 2x4
172x 4x4
Total: 6800

Incline DB Press
45x9
50x8

Ab roller +5kg
2x8

JUNE 16th

LOW END STRENGTH
A1. Trap bar deadlift (5rm)
135x5, 185x5, 225x5, 247x5, 257x3 (fail)
A2. Power clean from blocks (1’’ above knees)
135x5, 135x5, 145x5, 155x5

B1. Snatch-grip deadlift (3rm) *switching to conventional DL on 4" platform
155x3, 185x3, 207x3, 217x1.5 (fail)
B2. Power clean from blocks
155x3, 160x3, 160x3

C1. Eccentric-only deadlift
210x1, 250x1, 300x1
C2. Power clean from blocks
165x 3x1

D. Goodmorning 5 x 5 *kg @17
28x5, 32.5x5, 32.5x5, 37.5x5

JUNE 19th

BP
169x 2x5
174x 2x5
169x 1x5
174x 3x5
Total: 6885

JUNE 20th

TOP END STRENGTH *3 blocks next time!
A1. Partial deadlifts (4 stepper blocks)
225x3
275x3
297x3
317x3
347x1

A2. High pull from high hang (mid-thigh)
135x5
145x3
150x 3x3

B1. Functional isometric top half deadlift (from just above the knees)
4 x 9 seconds

B2. High pull from high hang
165x 2x1
170x 2x1

C1. Depth jumps (4 blocks)
3 x 10
C2. Leg extension *kg
91x8
98x6
105x6

JUNE 22nd

BP
170x5
170x4

Paused BP
155x 3x4
160x 2x4

Paused Incline BP @5
22kg+b x10
24kg+b x6

Ab roller +20lbs
2x6

JUNE 24th

LOW END STRENGTH
A1. Trap bar deadlift (5rm)
135x5, 185x5, 225x5, 247x5, 252x5 (barely)
A2. Power clean from blocks (1’’ above knees) *pinky on ring
135x5, 140x5, 150x5, 155x5

B1.Conventional DL on 6" platform (stepper + one pink block)
185x3, 205x3, 225x3, 235x3
B2. Power clean from blocks *pinky on ring
155x3, 160x 3x3

C1. Eccentric-only deadlift
275. 297, 325
C2. Power clean from blocks
165x1, 170x 2x1

D. Goodmorning 5 x 5 *kg @17
32.5x5, 37.5x5, 42.5x 2x5

JUNE 26th ( Need two days to recover from lower body)

BP
170x6. x6, x5. x3

Paused BP
160x3
155x2

Plate raises
45x 2x10

Dips
BWx 2x10
50x5/30x5/bwx8
50x3/bwx5

Lateral raise rear/front/side/press
20x 10/10/10/20
20x 10/10/20

Overhead Tricep Extension *kg
14x10
24x10
26x9

JUNE 30th (80minutes)

TOP END STRENGTH
A1. Partial deadlifts (3 stepper blocks)
230x3
290x3
300x3
310x3
332x1
343x NO LIFT

A2. High pull from high hang (mid-thigh)
140x5
150x3
155x 3x3

B1. Functional isometric top half deadlift (from just above the knees)
4 x 9 seconds

B2. High pull from high hang
165x2
170x1
176x 2x1

C1. Depth jumps (4 blocks)
3 x 10
C2. Leg extension *kg
98x6
105x6
112x6

Next workout

  1. For the next 40 workouts, do the exact same training program every day. (For the record, I find that most of my goals are reached by day 20 or 22, so you can also opt for a shorter period.)

Focus on these five movements:

Two sets of 5

  • Deadlift
  • Bench press
  • Hang snatch high pull

One set of 20 to 50

  • Dumbbell swings

One set of 5

  • Ab wheel

New start for a new life, need to let go…

JULY 6th D1

DL
225x5, 235x5

BP
170x 2x5

Hang Snatch Highpull
160x5, 165x5

20reps 40pound DB swings

July 7th D2

DL
227x5, 220x5

BP
165x 2x5

Hang Snatch Highpull
160x 2x5

Rows
63kg x 2x5

Reverse DL
26x5

July 8th D3

DL
225x5, 2205x5

BP
165x 2x5

Hang Snatch Highpull
160x5, 155x5

Leg Press
88kg x50

Reverse DL
26x5

*Stopped program due to joint pain.

JULY 10th- Routine from thibs

A) Bench press from the bottom position (cluster set of 3 reps) *11blocks
155x3, 160x3

B) Regular bench press
160x3, 170x3, 175x3, 180x3

C) Paused speed bench with 50% of your max…2 seconds pause on the chest, on every rep
100 5x3

JULY 11th

LOW END STRENGTH
A1. Trap bar deadlift (5rm)
135x5, 185x5, 205x5, 225x5, 238x5
A2. Power clean from blocks (1’’ above knees) *pinky on ring
135x5, 145x5, 156x5, 161x5, 167x5

B1.Conventional DL on 6" platform (stepper + one pink block)
167x3, 185x3, 215x3, 220x3 *hand between snatch and regular
B2. Power clean from blocks *pinky on ring
167x3, 165x 3x3

C1 + C2 + D (skipped due to low energy)

JULY 14th (2)

A) Bench press from the bottom position (cluster set of 3 reps) *11blocks
160x3, 170x3

B) Regular bench press
170x3, 175x3, 185x3

C) Paused speed bench with 50% of your max…2 seconds pause on the chest, on every rep
100 5x3

D) Overhead Cable Extension *kg
26x9, 29x9

E) Machine rear delt fly *kg
28x11, 28x9

ONE WEEK VACATION TO ZHANG JIA JIE

  • Barely any meat on the mountains
  • 4/5 hours of sleep a night

JULY 22th

BP
175x1, 175x1, 175x3 cluster, 175x1

Hammer chins
30x3, 40x1, 40x 2x3clusters

Explosive pushups
5x3

Explosive reverse rows
5x3

One arm rows
93x 2x7

Incline flies
25x14
15x20

JULY 23rd (1)

Snatch grip DL on 4 inch platform
135x3, 155x3, 175x3, 185x3, 196x3, 207x3

Regular DL
230x3, 257x 1/1/1, 262x1/1

Speed Pull
135 5x3

Back extension machine
160x10, 175x10, 205x10

Glute Ham raise
2x6

Core work

JULY 26th (3) *Caramel brown sugar protein milk shake pre workout

A) Bench press from the bottom position (cluster set of 3 reps) *11blocks
175x3, 180x3

B) Regular bench press
165x3, 177x3, 185x3, 190x3

C) Speed pushup
5x3

D) Back work
BW pullupx9, 70kg row x4, facepull 16kg x9, J down 16kgx16

JULY 27th (2)

Snatch grip DL on 4 inch platform
217x1/1/1, 217x1/1/1, 217x1/1/1, 222x1/1/1, 227x1/1/1, 232x1/1/1

Speed Pull
185 6x1

Core work

Glute Ham raise
3x6

JULY 29th (4) *Need two days after lower body days

A) Bench press from the bottom position (cluster set of 3 reps) *11blocks
185x3, 192 NL, 187x2

A2) Hammer chin up *cluster reps
40x3, 45x3

B) Regular bench press
175x3, 187x2

B2) Regular hammer chins
30x3, 35x3, 40x2.5

C) Close grip BP
135x10, 155x4, 155x5

D) Speed work
135x 2x3, 105x 3x3, chin up bw 5x3

E) Incline flies
20x27, 30x9

JULY 31 (3)

Snatch grip DL on 4 inch platform: http://www.youtube.com/watch?v=hUmSz5MJf18
227x1/1/1, 237x1/1/1, 242x1/1/1, 247x1/1/1

Speed Pull
185 6x1

One arm db rows
70x17, 70x17

August 4th (5)

A) Bench press from the bottom position (cluster set of 3 reps) *11blocks: http://www.youtube.com/watch?v=YNbgvkOOUqw
177x2, 187x1

B) Regular bench press
155x8, 165x4

C) Speed BP
105 6x3

A2) Hammer chin up *cluster reps
40x3, 45x3, 50x .75/.75/.75

B) Regular sternum Chins
BWx8

NEW ROUTINE:

Max Effort Upper Body

A) BB Bench Press (work up to a max set of 3-5 over 5 sets or more)

B) Floor Press 4 sets of 5 (switch after two to three weeks)

C) Barbell rows/seated DB power clean 3-4 supersets of 8-12 reps

D) Cable shrugs 3-4 sets of 8-15 reps

E) DB curls 3-4 sets of 8-15 reps

Dynamic effort lower body

A) Broad jumps 5-8 sets of 1-3 reps

B) Split squats 2-3 sets of 8-10 reps

C) Slide board hamstring curl/butt bridge 3 sets of 8-12 reps

D) Leg raises 4sets of 10-15 reps on swiss ball

Repetition Dynamic upper body

A)Low incline DB Bench press 3 sets of max reps/4x12

B) Chinups/ rear delt flyes 3-4 sets of 8-12 reps

C) Lean away DB raises 4sets of 8-12

D) Barbell shrugs/ tricep machine 3 sets of 8-10

Max effort lower body

A) Snatch grip deadlift (max set of 3)

B) Reverse lunges 3 sets of 6-12

C) Romanian deadlifts 3 sets of 8-12

D) Ab circuit

Max Effort Upper Body

A) BB Bench Press *5rm
8/6 45, 95, 115, 135, 155, 165, 170, 175
8/13 45, 95, 135, 155, 165, 175, 180x4

B) Floor Press 4 sets of 5 (switch after two to three weeks)
8/6 155x5, 160x5, 160x5
8/13 160x5, 165x5, 170x5

C) Barbell rows/seated DB power clean 3-4 supersets of 8-12 reps
8/6 160x9/15x9, 160x12/15x12, 165x10/15x8
8/13 165x10, 170x10, 170x12 15x12, 20x8, 20x9

D) Cable shrugs 3-4 sets of 8-15 reps
8/6 16x12, 16x13, 16x15
8/13 18x12, 24x8, 24x12

E) DB curls 3-4 sets of 8-15 reps
8/6 20x15, 25x9, 25x9
8/13 25x10, 25x9, 25x9 + 1 fr *adding extra set next time

Dropped dynamic lower body day

Max effort lower body

A) Snatch grip deadlift (max set of 3) *SWTICHING
8/8 135, 155. 175, 205, 225, 235, 240

B) Split squat 3 sets of 6-12 * SWITCHING to reverse lunges
8/8 *kg 23x12, 23x12, 28x8

C) Swiss ball butt bridge 3 sets of 8-12
8/8 x9, x10, x12

D) Ab circuit

8/16 DL max of 307, regressed wtf?

Repetition Dynamic upper body

A)Low incline DB Bench press 3 sets of max reps/4x12
8/10 44x12, 55x13, 44x17

B) Chinups/ rear delt flyes 3-4 sets of 8-12 reps
8/10 12/25x8, 10/8, 7/9

C) Lean away DB raises 4sets of 8-12
8/10 24x10, 11, 12, 12

D) Barbell shrugs/ tricep machine 3 sets of 8-10
8/10 135/45x10, 176/60x10, 187x25, 60x10