T Nation

Phase 3 Program Questions


#1

i will be starting this next week.
High pulls / Slight decline / DS launch / Slight incline / High pull

for the pulls
1. Snatch-grip high pulls from blocks ramp to 2RM
2. 1 cluster set on SGHP with 90% of the 2RM
3. Snatch-grip chinese pulls from blocks starting with the cluster weight and ramping to your 2RM
4. 1 cluster set on SGCHP with 90% of 2RM
5. Snatch-grip low pulls from blocks starting with the previous cluster weight and ramping to 2RM
6. 1 extended set with SGLP with 80% (max reps/15 sec rest/max reps)

For the slight decline bench press I would use the pin height... for example:

  1. Slight decline bench from pins, 3" from chest ramp to 2RM
  2. 1 cluster set on slight decline bench with 90% of the 2RM
  3. Slight decline bench from pins, from mid-range from starting with the cluster weight and ramping to your 2RM
  4. 1 cluster set on slight decline bench with 90% of 2RM
  5. Slight decline bench from pins, last 4-5" of ROM starting with the previous cluster weight and ramping to 2RM
  6. 1 extended set on "no.5" with 80% (max reps/15 sec rest/max reps)

for the slight incline i'll do the same as decline

the dead squat launches
1. Ramp to a training 1RM (maximum without form breakdown or having to psych yourself up before the lift)
2. 3 sets of clusters with 90% of your 1RM ramp (if you can't get 3 reps, decrease the weight on the next set, if you can get 6, increase it)
3. Lower back down to 70% and ramp up to a 2RM
4. 2 sets of clusters with 90% of your 2RM (same recommendations as with the previous cluster)
5. Lower back down to 70% and ramp up to a 3RM
6. 1 set of clusters with 90% of your 3RM (same cluster rules)
7. Lower to 70% do ONE max reps set, (NOT extended sets)
followed by some front squats