T Nation

New Plan Utilizing Ramp & Cluster

Hi CT,

May I ask you to look over my new training plan? My main focus is on utilizing your ramp philosophy, gaining strength, and leaning up. Secondary is gaining muscle (size), being more explosive, and really utilizing supps (Indigo, MAG-10, & Anaconda).

Here is the plan:

Monday
1.OHP: W1 (1R), W2 (3R), W3 (1R), etcâ?¦
a. Ramp: To max weight for 1 or 3 reps
b. Cluster: 3-5 sets @ 90% of ramp for max reps
c. Hyp: 2-5 sets @ 80% of ramp for max reps
2.DS Bar Rows: 3-4 sets for 12-15 reps
3.DS Bar OHP @ 50% of ramp (explosive), 2 sets for max reps (stop when bar speed slows)
4.Heavy bag, 6 rounds at 20:10 ratio

Tuesday
1.Conventional dead lift W1 (1R), W2 (3R), W3 (1R), etcâ?¦
a. Ramp: To max weight for 1-3 reps
b. Cluster: 3-5 sets @ 90% of ramp for max reps
c. Hyp: 2-5 sets @ 80 % of ramp for max reps
2.Chinese Pulls: 7-8 sets for 2 reps
3.Snatch Grip dead lift from pins: 4 sets for 6-8 reps

Wednesday (Light Arm Day: Biceps are a joke)
1.Light cardio (1-2 Miles)
2.BB Curls 3-4 sets for 8-12 reps
3.Triceps Push downs (using bands) â?? light work â?? 3-4 sets for 15-20 reps

Thursday
1.Flat Bench W1 (3R), W2 (1R), W3 (1R), etcâ?¦
a. Ramp: To max weight for 1-3 reps
b. Cluster: 3-5 sets @ 90% of ramp for max reps
c. Hyp: 2-5 sets @ 80 % of ramp for max reps
2.Pull/Chin-ups: 5 sets for max reps
3.DS Bar Bench @ 50% of ramp (explosive), 2 sets for max reps (stop when bar speed slows)

Friday
1.Squat W1 (3R), W2 (1R), W3 (3R), etcâ?¦
a. Ramp: To max weight for 1-3 reps
b. Cluster: 3-5 sets @ 90% of ramp for max reps
c. Hyp: 2-5 sets @ 80 % of ramp for max reps
2.DS bar squat to jump 4 sets for 8 reps
3.DS Bar (farmers) walk 4 sets (up/back of Driveway) - untimed
4.BW squats, 6 rounds at 20:10 ratio

Saturday
1.Cardio (sprints)

Sunday - Off

My main concern is exercise mix and volume. Also I am restricted by the equipment I have, which is basically a cage, DS Bar, straight bar, 500lbs in plates, rings, and a treadmill.

I appreciate it CT,

-Chris