T Nation

I, Superhero


#1

B E G I N S
XXII.V.MMXI


#2

Details:

Day 1 - Squat

1.1. Back Squat 3/5/1

1.2. Complex:
A. Back Squat
B. Power Snatch from Hang
C. Jump Squat (with BB)
D. Backwards Sled Accelerations

Day 2 - OHP

1.1. MP 3/5/1

1.2. Complex:
A. MP
B. Push Press
C. Med Ball Overhead Throw
D. Feet elev. Plyo push-ups

Day 3 - NC/OFF

Day 4 - DL

1.1. DL 3/5/1

1.2. Complex:
A. DL
B. Power Snatch from Hang
C. Jump Goodmorning
D. Forward Sled Accelerations

Day 5 - BP

1.1. BP 3/5/1

1.2. Complex:
A. BP
B. Speed BP
C. Med Ball. Chest Throw
D. Bench Plyo push-ups

Day 6 - Back Biceps

Day 7 - NC/OFF


#3

What are you going to do for Back/Biceps on day 6?

What are the point of these complexes? Are you doing them mainly for a conditioning purpose, or is it for hypertrophy/strength?


#4

[quote]theuofh wrote:
What are you going to do for Back/Biceps on day 6?

What are the point of these complexes? Are you doing them mainly for a conditioning purpose, or is it for hypertrophy/strength?[/quote]

Back + Biceps will look like this:

Back
A1. Deadstop DB Row
A2. Stretchers (Meadows) 4 sets

B1. Straight Arm Pulldown (rope) 3-4 sets
B2. Kneeling Pulldown leaning forwards (rope) - max reps same weight as B1
B3. Kneeling Pulldown leaning backwards (rope) - max reps same weight as B2

C1. Face Pull above head 3-4 sets
C2. Face Pull to mouth level - max reps same weight as C1
C3. Face Pull to upper chest level - max reps same weight as C2

5 - 10 mins after
Biceps
A. Cross Body Hammer Curls 3 sets
B. EZ Preacher 3 sets
C. Standing EZ (3 sec ecc.) 2 sets

Looks like alot - but you get through the two triple-sets fairly quickly.

The complexes are pretty close to CT’s Star Complexes - but I have the 3/5/1 lifts as the ‘Overload’ lift and have made a couple of minor changes to the ‘Strength-speed / Speed-strength’ lifts.

CT mentioned in his spill that adding the complexes after a 3/5/1 or 5/3/1 lift would work but only 1 on the particular day etc.


#5

Sun 22/05/11

Day 1 - Squat

1.1. Back Squat 3/5/1
3 @ 275
3 @ 320
5 @ 352

1.2. Complex: completed 5 rounds
A. Back Squat
3 x 5 @ 275
2 x 5 @ 308
B. Power Snatch from Hang
5 x 3 @ 100
C. Jump Squat (with BB)
5 x 10 @ 77
D. Backwards Sled Accelerations
5 @ 220 - 10m sprint

1.3. Core:
A1. High to Low Woodchops (dynamic) x 20 ea.
A2. Med Ball Saxon Bends amap
repeated twice


#6

Mon 23/05/11

Day 2 - OHP

1.1. MP 3/5/1
3 @ 121
3 @ 143
6 @ 165

1.2. Complex: completed 5 rounds
A. MP
3 x 5 @ 132
2 x 5 @ 154
B. Push Press
3 x 3 @ 176
2 x 3 @ 198
C. Med Ball Overhead Throw
5 x 10 @ 17
D. Feet elev. Plyo push-ups
5 x 10


#7

Tues 24/05/11

NC

  • Med Ball Slams x 5
  • Vert. Jump Series (rim height) x 3
  • Clean High Pull x 5
  • Side to Side Plyo. P/U’s x 5ea.

repeated 4 times

some planks in different positions

The past month and a bit has been a bit chaotic - I’ve changed routines a few times, due to different living conditions/weight availability/real life tragedy etc. Thankfully things have returned to normal, I’m on a short break in under 6 weeks - so the CT inspired complexes fit in really well.

After my break I plan to start strength based training - I would really like to reach a 400/500/600 on the main lifts a 250 on overhead press. I’ve hit the 300/400/500 - so it seems like the best thing to do.

So I’ll either run a 3/5/1 or maybe give westside a go - who knows?


#8

25/05/11

Day 4 - DL

Light Squats Broad Jumps

1.1. DL 3/5/1
3 @ 341
3 @ 385
5 @ 440
1 @ 507

1.2. Complex: completed 5 rounds
A. DL
5 x 3 @ 385
B. Power Snatch from Hang
5 x 3 @ 100
C. Jump Goodmorning
5 x 10 @ 65
D. Forward Sled Accelerations
5 @ 220 - 10m sprint


#9

26/05/11

Day 5 - BP

1.1. BP 3/5/1
3 @ 220
3 @ 248
5 @ 275

1.2. Complex: completed 5 rounds
A. BP
2 @ 220 x 5
1 @ 231 x 5
2 @ 242 x 5
B. Speed BP
5 @ 187
C. Med Ball. Chest Throw
5 x 10 @ 17
D. Bench Plyo push-ups
5 x 10

Shoulder was being a homo - made it a little uncomfortable.
I’m guessing it’s from doing Power Snatch from Hang twice this week and not being used to it + practicing hang cleans on off days (to get the catch right).


#10

Nice work,brother.

How was it?


#11

[quote]Ct. Rockula wrote:
Nice work,brother.

How was it?[/quote]

Thanks Count! - it was great, pain in the ass only having one bar though.


#12

I can’t imagine doing this kind of training with one bar. Haha

Thinking about all that loading and unloading…I feel you pain.


#13

[quote]Ct. Rockula wrote:
I can’t imagine doing this kind of training with one bar. Haha

Thinking about all that loading and unloading…I feel you pain.[/quote]

Thanks Maester,
It’s crapola - especially when the sled is being used. Unload onto sled - load bar back up from sled etc.


#14

27/05/11

Back + Biceps will look like this:

Back: 2 sec holds on lifts / squeezing as hard as possible

A1. Deadstop DB Row: 100’s
A2. Stretchers (Meadows): 55
repeated 4 s/sets

B1. Straight Arm Pulldown (rope) 3-4 sets: 65
B2. Kneeling Pulldown leaning forwards (rope) - max reps same weight as B1
B3. Kneeling Pulldown leaning backwards (rope) - max reps same weight as B2
repeated 4 trip/sets

C1. Face Pull above head 3-4 sets: 55
C2. Face Pull to mouth level - max reps same weight as C1
C3. Face Pull to upper chest level - max reps same weight as C2
repeated 4 trip/sets

5 - 10 mins after

Biceps
A. Cross Body Hammer Curls 3 sets
3 @ 45’s
B. EZ Preacher 3 sets
3 @ 90
C. Standing EZ (3 sec ecc.) 2 sets
2 @ 65

Not very strong - all well


#15

Thought I’d post a pic or two.


#16

My long lanky limbs

Mmm, might be adding too much fat?


#17

Sat 28/05/11

Finally found a good basketball court - was good to do some dunks again.

Dunk vids to come soon…

Hopefully.


#18

Sun 29/05/11

Day 1 - Squat

1.1. Back Squat 3/5/1
5 @ 259
5 @ 297
6 @ 336

1 @ 352
1 @ 385
3 @ 319

1.2. Complex: completed 4 rounds
A. Back Squat
4 x 6 @ 275
B. Power Snatch from Hang
4 x 3 @ 100
C. Jump Squat (with BB)
4 x 10 @ 77
D. Backwards Sled Accelerations
4 @ 220 - 10m sprint

1.3. Core:
A1. High to Low Woodchops (dynamic) x 20 ea.
A2. Med Ball Saxon Bends amap
repeated twice

Probably wasn’t the best decision to do Squats after playing basketball yesterday.


#19

Mon 30/05/11

Day 2 - OHP

1.1. MP 3/5/1
5 @ 115
5 @ 132
10 @ 148

1.2. Complex: completed 7 rounds
A. MP
7 x 5 @ 132
B. Push Press
7 x 3 @ 176
C. Kneeling Med Ball Overhead Throw
7 x 10 @ 17
D. Feet elev. Plyo push-ups
7 x 10

1.3.
A. Band Pull Aparts x 100
B. Band Tri Pushdowns x 100
C. Band Face Pulls x 50


#20