Ladders, Pyramids, Lines, Sweat & Iron

I’m 37 years old. Been lifting as a hobby since 17.
Just distilling some stuff for my interweb records. Comment if you want. Will post a training log of this recipe.

100 Rep Reverse Pyramid Recipe

  1. Choose one: Quad-Dominant, Hip-Dominant, Horizontal Push, Vertical Push.

  2. Enter training area fasted with a hatred/acceptance for your weakness.
    A. Drink [coconut]water after each step.
    B. Remain silent, keep calm & watch the bar only.
    C. Non-social time! Total focus!
    D. Rest little at the beginning and more as you fatigue.

  3. Dynamic Warmup!
    A. Smooth K/D Bell One-arm Clean and Press Ladder 2-3-5 reps each arm. Full body tension!
    B. Slow & Heavy Farmer Walk to a far water station and return. Never let go!
    C. Squeeze Hands/Abs throughout every move. Irradiation! “Muscle Cheering” Pavel

  4. Main Work. Competition attitude! Perfect Reps! [start:timer]
    A. 100% (Training Max ~2RM) x 1
    B. 95% x 2
    C. 90% x 3
    D. 85% x 4

  5. Rack Work. (PUSH: Bottom-up Kubik Squats. Pins From Chest/Chin (Hoz/Vert). PULLS: 1" Below Knee/Deficit or Kettlebell Swings.)
    [Or more Main lifts and its respective antagonist]
    A. 80% x 2 sets x 5
    B. Antagonist SuperSet 2 x 5
    C. 75% x 3 x 6
    D. SS 3 x 6
    E. KB Swings? 62-100lb x 2 x 15

  6. Blood Work. (Machines &/or Dumbbells) [Or more Main lifts]
    A. 70% x 10
    B. 65% x 10
    C. 60% x 10
    D. 55% x 12

  7. Return to Main lift.
    A. 50% x 20 [end:timer]

  8. Remove warm clothing. Shake off ions. Dry pool of sweat. Clean equipment.

  9. Stretch!

  10. Leave training area with pride/rejection for your strength. Optimal Recovery using a blood-free diet; fruits/vegs and milk/cheese. Nourish again 4 hrs later.

  11. Sleep well & Fast until you train again!

II. Progression
Weeks 2-4
Main Work. Competition attitude! Max Perfect Reps! Don’t grind! Auto-regulate.
A. 100% (Training Max ~2RM) x 1+
B. 95% x 2+
C. 90% x 3+
D. 85% x 4+
Record your PRs.
…continue the recipe as is just vary the pin height & rotate the antagonist movements each week. Spice of life is variety!

Week5 Testing
Do one set of the movement at 100% x 6+ after completing steps 0-2. If you fail then do a half-cylcle (2 weeks) & repeat Testing.

Cycle2-Wk1: If TMx6 then +10 lbs TM & Start new cycle.

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Horizontal Push
Arrival 720pm
1aC&P 50x2-3-5
100 lb FW

Bench
TM 225 x1
215x2
205x3
195x4

Monkey-grip Bench Feet Off
185x2x5
Super Set
Close-grip Cable Seated Row
160x2x5

MGB Feet On
175x2x6, 4.5 Fail
Chin Close-grip Pulldown Cable Seated
160x3x6

Machine Flye
160x8
145x6
130x5
115x8 (outside of grip bar on main shaft)

DB Front Raises (both arms sametime)
20x10
25x10

Stretch

Out the door at 756pm because the gym closes at 8pm.

In practice this recipe is interesting. I didn’t make it to the Widow Maker set of 20. Next time around. Need to rest a bit more and pace myself. Great workout nonetheless.

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Today
25 incline pushups Feet on chair
5x10 Swings 62lb KB
25 inc. Pushups

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Reducing weight when reps slow down. Keeping the grind to 0.
Trying to do 225 lbs:
1x1
2x2
3x3
4x4
5x5
6x6

Horizontal Push
Arrival 540pm
1aC&P +Goblet Squat 50x2-3-5
100 lb FW

Bench
TM 225 x1
225x2
215x2
215x3
205x2x3

MGB Feet On floor
185x4x4

Superset
Seated Cable row ezCurl pronated wide grip
160x4x4

MGB Feet On Bench
175x5
165x3x5
155x2x5

Superset
Seated cable row ezCurl supinated close grip
160x4,6,5,5,5

Machine chest flye pronated grip
160x2x6
Neutral grip
145x3x6

Stretch

Departure 620pm

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