T Nation

The Inept Cunt Program


#1

I'm a blind man that's combined a couple templates. I didn't reinvent the wheel. There's nothing new about any of these concepts. They've all been used before. I wanted to work a clean progression into a strength program. The goal here is to develop more power in an effort to run a faster 10yd dash and 40yd dash. I don't know how things will work out as far as fatigue is concerned. From the stuff I've read sounds like a lot of newbs think they can throw some shit together and end up burning themselves out right away. I'll see what happens and adjust accordingly. If it all hits the fan I will have only wasted four weeks of training. Besides, it's not like I'm a competitive athlete and need to be prepared for something. I just like to work out and wanted to experiment with writing something of my own stuff and see how it works for me. In addition most articles on tnation don't pertain to improving sprint performance.

Week 1 2 3 4
Free Squat 4x5 3x5 5x5 3x3
dead lift 2x5 2x5 2x5 2x5
Forward Front Squat Grip Lunge to box 4x8 3x8 4x6 2x8
Glute ham raise 10x3 8x3 10x3 2x5
Ab wheel roll out 3x12 3x12 3x12 3x12
Lower body strength day

Upper Body Strength Day
Week 1 2 3 4
Wide grip bench press 4x5 3x5 5x5 3x3
Narrow grip Weighted Pull Up 10x3 8x3 10x3 2x5
Cable row Wide Pronated grip 4x10 3x10 5x10 2x10
Dip 4x10 3x10 5x10 2x10
Barbell curl 4x10 3x10 3x12 2x10
Inverted row with feet on box or ball 4xfailure 3xfailure 4xfailure 2xfailure
Side plank 3x60s/side 3x60s/side 3x60s/side 3x60s/side

Lower Body power day
Week 1 2 3 4
Speed squat 8x3@60% 6x3@55% 10x3@65% 3x3@50
High pull from floor 4x5 3x5 5x5 3x3
Dead lift single leg eccentric 4x8 3x8 4x8 2x8
Barbell Bulgarian split squat 4x8 3x8 4x8 2x8
Single leg Barbell Glute Bridge 3x12 3x10 4x10 2x10
Ab wheel roll out 4x12 3x12 4x12 2x12

Upper body power day
Week
Incline press for power 10x3 8x3 10x3 3x3
One arm db row pronated grip 4x8 3x8 4x8 2x8
Cable chest press 4xfailure 3xfailure 4xfailure 2x12
Narrow neutral grip lat pull down 4xfailure 3xfailure 5xfailure 3x5
One arm cable row pronated grip 4xfailure 3xfailure 4xfailure 2xfailure
California Press 4x8 3x8 4x8 2x8
Lateral raises 4x10 3x10 4x10 2x10
Side plank 3x60s/side 3x60s/side 3x60s/side 2xfailure/side

Single leg hop holding dumbbell: M, T, R, F 4xfailure/side
Tire drag: Saturday 7x10yds with 1min rest between sets


#2

monday jan 30

free squat- 365,385,350,350
deadlift-415,415
front squat grip forward lunge to box-205 (I had some technical difficulties getting an aerobic step to fit in the squat rack with room to do a lunge. I skipped this lift. I'm going to do it outside the squat rack and power clean the weight to oly grip next week)
glute ham raise- (still haven't been able to crank out any unassisted reps yet. I've been doing the eccentric phase with no assistance. It'd be ideal if my gym had an elite fts glute ham raise. The world is less than ideal)
side plank-3x40sec/side

tuesday jan 31

wide grip bench- 215,225,235,215
weighted pull up-25lbs for all sets
cable row wide pronated grip- 150,150,165,165 (weight is low because I wanted to eliminate body english and focus on form to strengthen the mid traps and rear delts)
dip-(finished all sets with body weight)
barbell curl-95 for all sets
inverted row with feet on box or ball- 12 reps,10,6,6
ab wheel roll out- made it to 12 reps on 1st 2 sets and 11 on the last one


#3

Some of the lifts I selected are bullshit.

lower body power day

speed squat:8x3 @265
high pull from floor: 205,205,205,185 (My form is terrible for this lift)
dead lift single leg eccentric: 225, 225, 225, 225 (this is a good one, my hammies were sore the next day)
barbell bulgarian split squat: 135, 205, 205 failed on the third set
single leg barbell glute bridge: 135 for all sets
ab wheel roll out: I was tired and lazy so I did one set and went home

upper body power day

incline press for power: 155 or 60% of 255
one arm db row pronated grip: 70, 85, 90, 100
cable chest press: 90, 90, 110, 110/ on each handle (this movement is bullshit)
narrow neutral grip lat pull down changed to pull up: 215x5,215x8, 9 reps, 9 reps
one arm cable row pronated grip: 70lbs 9 reps/side,70 lbs 9 reps/side, 70 lbs 9reps/side, 90 lbs 12 reps/side
california press:95, 135, 135, 135
lateral raises: 20 for all sets
side plank: did one set and went home


#4

Results after four weeks.

Week for workout results.
Free Squat: 405x3,415x3,425x1
Deadlift:445x5, 445x5
Bench Press:255


#5

For assistance work I'm going do a set number of reps in as few sets as possible with a weight I can rep 6-8 times.