T Nation

Let's Go - el torito's Log

Been traveling in Latin Amerca for the past year or so. Finally have consistent gym access. Let’s go.

I have maintained at best the past year or two. I play a lot of bjj and some boxing and surfing. Doesn’t kill my recovery but is a factor. I’ll be using 5/3/1 and assistance based on cluster training, mostly to keep sessions short. Diet is not immaculate but good, relying on eggs (shitty mass produced kind) as my major fat source. Other than that it’s fish, oats, rice, avocado, coconut, peppers, onions, and tomatoes (welcome to coastal Nicaragua).

Deload Week, Day 1 - Press

Snatch:
5x3x95

Abs:
2 sets

Press (5/3/1):
Training Max = 180*0.9 = 162
5x40%
5x50%
3x60%

5x40%
5x50%
3x60%

Incline Press (Cluster Progression):
30x165/5

Klokov Press->Rear Delts (25 Reps):
25x95

Pendlay Rows (Cluster Progression):
30x185/5

Weighted Chins (25 Reps):
25xbw+25

Bis//Tris (High Reps):
3x20

Deload Week, Day 2 - Squat

Burpee Warmup: 20

Glute Bridge (Volume Warmup):
4x10

Squat (5/3/1):
Training Max = 355*0.9 = 319
5x40%
5x50%
3x60%

5x40%
5x50%
3x60%

Squats (5x5x75):
5x5x75%

Dead-Shrug (5x5x75):
5x5x75%

Good Morning (2xfeel):
2x12x65

Split Squat (2xfeel):
2x12

Conditioning:
2 Hills

Conditioning:
8 flats, 2 hills

Olympic day:

Clean:
5x2x195

Snatch: 3x3x115

Tried some complexes out for leg day

Edit

Deload Week, Day 3 - Bench Press

Clean:
3x5x135

Bench Press (5/3/1):
Training Max = 310*0.9 = 279
5x40%
5x50%
3x60%

5x40%
5x50%
3x60%

Press (Cluster Progression):
30x95/5
-tempted to do dips…

Klokov Press/Rear Delts (Volume):
50x65

Weighted Chins (Cluster Progression):
30x25/5

Meadows Rows (25 Reps):
25x90

Bis//Tris (High Reps):
3x20

Abs:
100 reps

Deload Week, Day 4 - Deadlift

Pendlay Row (25 reps):
25x135

Deadlift (5/3/1):
Training Max = 375*0.9 = 337.5
5x40%
5x50%
3x60%

5x40%
5x50%
3x60%

Hamstring Curl (Volume):
3 sets

Squats (5x5x75):
5x5x75%

Dead-Shrug (5x5x75):
5x5x75%

Clean Complex (RDL, Hang Clean, Good Morning, Back Squat, Row): 3x5x95

Split Squat (2xfeel):
2x12

5/3/1 Cluster Program, 5s Week, Day 1 - Press

Snatch:
5x3x95

Abs:
3 sets

Press (5/3/1):
Training Max = 180*0.9 = 162
5x40%
5x50%
3x60%

5x65%
5x75%
5x85% (8x140)

Incline Press (Cluster Progression):
34x165/6

Klokov Press-Rear Delts (25 Reps):
25x95

Meadows Rows (Cluster Progression):
34x90/6

Weighted Chins (25 Reps):
25xbw+25

Bis//Tris (High Reps):
3x