T Nation

Metroflex Massive Set & Rep Progression


#1


Hello fellow meat-heads. I have a work out here I have tried before that I found to be really effective. I previously used a conjugate type system incorporating max effort and speed strength days. I now find I am over trained :frowning: I also do conditioning and Pro Wrestling so combining everything has been really demanding and my nutrition has been sub par. Nagging girlfriends don't help cortisol either.

I am gonna lay off the max effort for a while and truly sort my diet out. I have a meeting with a nutritionist this afternoon. This has prompted me to gear back and engage in some Power-building. Basically to give my body a rest and focus on hypertrophy whilst still increasing strength. In my industry everyone knows image is huge and so are most the wrestlers.

Here is where I ask for some help...

Exercise/set/rep

Bench** 5 - 5
bench*** 8 - 1
bench**** 1 - AMAP
Incline Bench 3 - 6
DB Bench 4 -8
One Arm Eccentric Curl 5 - 5
Zottman Curl 4 - 12
Pavlovs Press 2 - 60 secs

** ascending in weight from 60% to 85% over five sets
*** 65% or 1 RM for singles
**** 55% or 1RM for as many as possible


Back Squat* 3 - 5
Back Squat** 1 - 20
Front Squat 2 - 12
Sled Drag 5 - 30 m
Leg Curls Bands 4 - 12
One Leg Squat 3 - 12
DB side bend 2 - 8
Blast Strap Fall outs 2 - 10
*75% or 1 RM
**60 % or 1RM


Military Press 5 - 5
Lateral Raise 4 - 12
BB Front Raise 4 - 10
Bent Over Flye 3 - 15
Upright Dips 3 - AMAP
Skull Crushers 6 - 15
Leg Raises (Knees) 3 - 12
Legraises (straight) 2 - 10


Defeciet Deadlift* 5 - 5
DB Shrug 5 - 20
Farmers Walk 4 - 30m
Snatches/Cleans 6 to 10 - 2 to 3
Chin Ups 5 - 5
DB Rows 4 - 12
Straight Arm Pulldowns 5 - 15
*65% of 1RM

I need some help with set and rep progression so I can manipulate volume and intensity in order to stay fresh and keep gaining size/strength/power in regards to this. I'd be doing everything the same except the tire I don't have access to so I'll do alternating snatches and cleans instead.

I'll leave you with some shit for your entertainment 290kg off blocks below the knee and me pretending to be American (thus the rib I put it backwards on my face, I'm originally Canadian) :slightly_smiling:


#2

http://www.T-Nation.com/free_online_article/sports_body_training_performance/the_one_lift_a_day_program

add some arms/beach work on bench day but thats it