T Nation

Mr. Program Hopper


#1632

DEADLIFT (ss: Hanging Leg Raises - 5x20)
225x8
275x8
315x8
365x8
385x8
405x8
445x8

SPRINTS
10 sprints @ maybe 80-85%


#1633

Brian Alsruhe’s videos on his youtube channel are great for getting you going in the right direction for learning implements.


#1634

BACK SQUAT / AB WHEEL / BROAD JUMPS
285x8 / x20 / x5
295x8 / x20 / x5
305x8 / x20 / x5
315x8 / x20 / x5

RDL / KB SWING / HANGING LEG RAISES
285x8 / x20 / x12
295x8 / x20 / x12
305x8 / x20 / x12
315x8 / x20 / x12

WALKING LUNGES
100
GHR
4x15
BB ROW
245 @ 4x12

So this past weekend I went on a 5 hour binge where I learned about Ed Coan. I watched all these interviews, seminars, and a few articles. Amazing athlete. I had no idea how savage he actually was. Seems to be a real humble person too. For anyone that follows along it seems he worked in 12-16 weeks blocks.

The numbers might not be full accurate, but for those of you that know, does this seem to be the way he would progress over 12 weeks? Seems to be a bit of block/linear periodization?

Week 1 - 5x8
Week 2 - 5x8
Week 3 - 5x5
Week 4 - 5x5
Week 5 - 5x5
Week 6 - 5x5
Week 7 - 5x3
Week 8 - 5x3
Week 9 - 3x3
Week 10 - 2x3
Week 11 - 2x2
Week 12 - 2x2
Week 13 - PR.


#1635

Tate and green just did a table talk where they discussed his programming and spoke about how impressive his discipline was and consistency was over such a long period of time. He made a plan that worked for him stayed with it and the legend was born.


#1636

Do you have a link to that video? I’m not seeing it anywhere!


#1637

Here it is I think…

Or here.

I think they are repetitive and part of the same interview. I watch so much I don’t always remember exactly


#1638

you could look at CT’s SGSS simple guaranteed strength and size.
or Brian Alsruhes linear progression.
It’s a fairly simple progression method.
I think the trick is to find the right weights


#1639

Thanks man!

For sure man. I really like using 8’s, 5’s , and 3’s. I feel like 10’s are too light and I have no real need for doubles or singles unless I’m doing EMOM sets or olympic lifts.


#1640

Well, SGSS has three weeks each of 8s, 5s, and 3s.


#1641

The more and more I see that program I feel like I should give it a go. But 4 BB lifts in the same session (especially the lower day) looks brutal.


#1642

It is


#1643

I’m not sure that he ever did 5x8s or 5x5s just because volume at the weight he used would be brutal. IIRC, a user back in the day named CSeagle? trained with him and had a log here. It was before I joined t-nation, but I lurked forever and read along with it. You could look it up and get an idea of how it worked first hand.


#1644

I like that split as long as still doing something athletic. I’m all about the short sessions and frequency. My best strength and athleticism since getting into 30’s was low intensity easy stuff in mornings (intervals, rowing, general strength, etc) and then harder sessions - real sprinting-jumping-throwing or heavy lifting in the afternoon. 15-25 mins AM and 50-70 mins PM.


#1645

I don’t know how you pull off two-a-days with your schedule. :+1:


#1646

Lol - I don’t! I did in 2010-2015 - when I was going through separation, and then single for a year or so, then living on my own for 2 years. Made it a lot easier! Now, it’s just do something. I can see top two abs, next two with good lighting, and will dunk again by summer. What’s impressive is that I drink most days and still get up early and work 12 hours and find a workout slot somewhere most days!


#1647

Knock this off and you’ll see those abs a lot quicker! (he says while he’s half drunk :laughing:)


#1648

FOUND IT! Reading through it now!


#1649

CLEAN & JERK
135x3
155x3
185x3
225x3
245x2
275x2
295x2
315x1
315x1
315x1
315x1

CHIN-UPS - 2x20


#1650

I hate that you can clean & jerk 3 plates. I’m so jealous.


#1651

Haha, it’s been awhile man. That old rule of “if you can front squat it for 3 you can c&j it” is definitely true for me. I mean it makes sense once you have technique down if you can front it, you for sure should be able to c&j it. What’s your front squat at? Plus I’m built like an olympic lifter: long torso short arms and legs so that for sure helps. I’ve seen some dudes with some long ass limbs snatch/cj some crazy weights and thats even more impressive.