EDIT: Front Squat goal is now 180 kilos.
I remember, during my sophomore year in high school, I figured I’d have this goal accomplished by senior year. Little did I know.
Here I am, more than a decade later at 27, still struggling to get there. Maybe I just don’t get it, or maybe I was meant to be a long distance runner (even though I have stubby legs). Either way, I refuse to give up.
I’m hoping by posting, not only will I share my training with T-Nation readers, who might offer suggestions and insight, maybe by seeing my own training outside of my religiously kept training logs, a penny might drop and I’ll figure out what I need to do.
Height: 179cm (5’10")
Weight: 87kg (191 lbs)
Occupation: Teaching English
*because I live here, pardon my exclusive use of the metric system.
So, I have two goals, and two goals only. Bench and Front Squat 140 kilos, which is 3 plates/side. I won’t list all the programs I’ve tried- instead I’ll jump right in with the first week of my current one.
Bench one drop ( http://articles.elitefts.com/training-articles/the-one-drop-method-needs-formatted/ )
Front Squat one drop
Bench to an easy single (90% or so)
Alternating Deadlifts (one drop method)/Power cleans (one set of 3-5)
DB/Barbell press to 25 reps
Alternating Pull-ups (pronated, various widths) (rep max, then sets until 50 reps)/Weighted Pull-ups (as many sets as it takes to get to 25 reps, a la the presses)
Power pull ups (Jump assisted muscle up)
10x 10 second hell, I mean hill sprints.
I’ve designed all of this with my two goals in mind. It is a frankenstein formed from Frank’s one drop method, the recent Serge Nubret article, and complexes.
The one drop is to hit my training goals.
The pump training is for my arms. I have to admit, while it’s really just fluffy arm training that has no relation to my goals, I love doing it and it makes my elbows feel great when I’m pressing heavy. If it interferes I’ll either cut back or cut it out.
Complexes/sprints- In no way am I trying to lose weight right now, or worry about bodyfat, but some conditioning is important.
Lastly, if you look closely at this blob, you can kind of make out arms and legs.