THIB'S TIP: The 3 Key Intensity Zones

Bigger Stronger Leaner Christian Thibaudeau Coaching
61

Am I understanding this right - the “new” layer application that CT describes in this thread is really not a “layer” but more like his older workouts where you ramp to a rep max (e.g. 3RM), shave off 10-20%, then rack up volume via high sets and that rep pattern? Thanks

62

CT - If i would use the new layer template presented here to bring up my chest , traps and shoulders, What would it look like then?
Thanks.

63

@setto

I imagine it would look the same as ever…

inc/dec bench will bring up your chest
SGHP’s will bring up traps

both SGHP’s and inch bench will help bring up your shoulders.

for your lower body movement pick a deadlift variation over a squat variation for the added trap stimulus.

64

[quote]setto wrote:
CT - If i would use the new layer template presented here to bring up my chest , traps and shoulders, What would it look like then?
Thanks.[/quote]

My whole methodology is baed on building those muscles up to give you the power look. I would put a lot of emphasis on the muscle snatch with a clean grip (or continuous clean and press), snatch grip high pulls and slight decline bench press.

65

[quote]Christian Thibaudeau wrote:

[quote]PaddyD wrote:
CT, How would one set this for for emphasis on the Squat?[/quote]

This should also answer the question preceding yours…

DAY 1

  1. Slight decline bench press ramp to 1RM
  2. Slight decline bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
  3. Slight decline bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
  4. Slight decline speed bench 6 x 3 with 50% of no.1

DAY 2

  1. Front squat ramp to 1RM
  2. Back squat, start at 70% of no.1 and ramp to 1RM
  3. Back squat from pins just above sticking point start at 70% of no.2 and ramp to 1RM
  4. Power clean 6 sets of 2 reps
  5. Prowler heavy pushes (as heavy as possible for 20 yards) 6 sets of 20 yards

DAY 3

  1. Snatch-grip high pulls ramp to 1RM
  2. Snatch-grip low pulls, start at 70% of no.1 and ramp to 1RM
  3. Clean-grip low pulls, start at 70% of no.2 and ramp to 1RM
  4. Romanian deadlift 3 x 6-8 reps

DAY 4

  1. Slight decline bench pres ramp to 3RM
  2. Slight decline bench pres 8 x 3 @ 90% of no.1
  3. Slight decline close-grip bench from pins (just above sticking point) 4 sets of 3 with 80% of no.1
  4. DB shoulder press 4-5 sets of 6-8 reps

DAY 5

  1. Back squat ramp to 3RN
  2. Back squat 6 sets of 3 with 90% of no.1
  3. Deadlift 4-5 sets of 4-6 reps
  4. Prowler sprints (moderate weight, maximum speed over 30m) 6 sets

DAY 6

  1. Snatch-grip high pulls ramp to 3RM
  2. Snatch-grip high pulls, 6 sets of 3 reps with 90% of no.1
  3. RDL 4-5 sets of 8-10 reps

DAY 7

  1. Regula bench press ramp to 6RM
  2. Regular bench bench 4 sets of 6 with 90% of no.1
  3. Floor press 4 sets of 6 with 80% of no.1
  4. Rope triceps extension 4-5 x 8-10

DAY 8

  1. Back squat heels elevated (10lbs plate) ramp to 6RM
  2. Back squat heels elevated (10lbs plate)4 sets of 6 with 90% of 6RM
  3. Power clean complex (3 power clean + 3 front squat + 3 RDL) 3 sets
  4. Prowler for distance (moderate weight and speed) max distance in 10 minutes

DAY 9

  1. Snatch-grip high pulls ramp to 6RM
    2, Snach-grip high pulls 4 sets of 6 with 90% of no.1

DAY 10
Max out on squat and bench

DO THAT CYCLE 3 TIMES, REST 1 DAY AFTER DAY 6 AND DAY 10 [/quote]

Hey coach long time
Lirker very new poster, in regard to this plan fo you add in assistance exersizes or is this just laid out as is, im sorry if i have not read this correct!! Soo much info!! Currently doing your hp mass and feel i need some more weigjt to move, any advice would be great
Tha ms heaps :slight_smile:

66

[quote]Christian Thibaudeau wrote:

[quote]setto wrote:
CT - If i would use the new layer template presented here to bring up my chest , traps and shoulders, What would it look like then?
Thanks.[/quote]

My whole methodology is baed on building those muscles up to give you the power look. I would put a lot of emphasis on the muscle snatch with a clean grip (or continuous clean and press), snatch grip high pulls and slight decline bench press.[/quote]

Thanks. Could it look like this?

DAY 1

  1. Power clean & push press to 1RM
  2. Power clean, start at 70% of no.1 and ramp to 1RM
  3. Deadlift start at 70% of no.2 and ramp to 3RM
  4. Thruster 6 x 3

DAY 2

  1. Benchpress ramp to 6RM
  2. Benchpress 4 sets of 6 with 90% of no.1
  3. Floor press 4 sets of 6 with 80% of no.1
  4. Neutral grip DB shoulder press (or landmine press) 4-5 x 8-10

DAY 3

  1. Snatch-grip high pulls ramp to 6RM
  2. Snach-grip high pulls 4 sets of 6 with 90% of no.1
  3. Muscle Snatch with a cleangrip 4 x 6

DAY 4

  1. Front squat ramp to 1RM
  2. Back squat, start at 70% of no.1 and ramp to 1RM
  3. Back squat start at 70% of no.2 and ramp to 3RM
  4. RDL 4-5 sets of 8-10 reps

DAY 5

  1. Power clean & push press (1+3) ramp to 3RM
  2. Power clean & push press (1+3) 4 x 3 @ 90% of no.1
  3. Power clean & push press (3+1) 4 x 3 @ 90% of no.1

DAY 6

  1. Snatch-grip high pulls ramp to 3RM
  2. Snatch-grip high pulls, 6 sets of 3 reps with 90% of no.1
  3. Muscle Snatch with a cleangrip 4 x 6

DAY 7

  1. Decline Benchpress ramp to 6RM
  2. Decline Benchpress 4 sets of 6 with 90% of no.1
  3. Incline benchpress 4 sets of 10-12
  4. Landmine lateral raise 4-5 x 8-10

DAY 8

  1. Front squat ramp to 1RM
  2. Back squat, start at 70% of no.1 and ramp to 3RM
  3. Deadlift start at 70% of no.2 and ramp to 1RM
  4. RDL 4-5 sets of 8-10 reps

DAY 9

  1. Power clean ramp to 6RM
  2. Power clean complex 1 (2 power clean, 2 push press, 2 front squats) 4 sets with 90% of 6RM
  3. Power clean complex 2 (3 power clean + 3 front squat + 3 RDL) 3 sets with 90%

DAY 10

  1. Snatch-grip high pulls ramp to 6RM
  2. Snach-grip high pulls 4 sets of 6 with 90% of no.1
  3. Incline benchpress 4 sets of 10-12
67

[quote]Caino wrote:

[quote]Christian Thibaudeau wrote:

[quote]PaddyD wrote:
CT, How would one set this for for emphasis on the Squat?[/quote]

This should also answer the question preceding yours…

DAY 1

  1. Slight decline bench press ramp to 1RM
  2. Slight decline bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
  3. Slight decline bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
  4. Slight decline speed bench 6 x 3 with 50% of no.1

DAY 2

  1. Front squat ramp to 1RM
  2. Back squat, start at 70% of no.1 and ramp to 1RM
  3. Back squat from pins just above sticking point start at 70% of no.2 and ramp to 1RM
  4. Power clean 6 sets of 2 reps
  5. Prowler heavy pushes (as heavy as possible for 20 yards) 6 sets of 20 yards

DAY 3

  1. Snatch-grip high pulls ramp to 1RM
  2. Snatch-grip low pulls, start at 70% of no.1 and ramp to 1RM
  3. Clean-grip low pulls, start at 70% of no.2 and ramp to 1RM
  4. Romanian deadlift 3 x 6-8 reps

DAY 4

  1. Slight decline bench pres ramp to 3RM
  2. Slight decline bench pres 8 x 3 @ 90% of no.1
  3. Slight decline close-grip bench from pins (just above sticking point) 4 sets of 3 with 80% of no.1
  4. DB shoulder press 4-5 sets of 6-8 reps

DAY 5

  1. Back squat ramp to 3RN
  2. Back squat 6 sets of 3 with 90% of no.1
  3. Deadlift 4-5 sets of 4-6 reps
  4. Prowler sprints (moderate weight, maximum speed over 30m) 6 sets

DAY 6

  1. Snatch-grip high pulls ramp to 3RM
  2. Snatch-grip high pulls, 6 sets of 3 reps with 90% of no.1
  3. RDL 4-5 sets of 8-10 reps

DAY 7

  1. Regula bench press ramp to 6RM
  2. Regular bench bench 4 sets of 6 with 90% of no.1
  3. Floor press 4 sets of 6 with 80% of no.1
  4. Rope triceps extension 4-5 x 8-10

DAY 8

  1. Back squat heels elevated (10lbs plate) ramp to 6RM
  2. Back squat heels elevated (10lbs plate)4 sets of 6 with 90% of 6RM
  3. Power clean complex (3 power clean + 3 front squat + 3 RDL) 3 sets
  4. Prowler for distance (moderate weight and speed) max distance in 10 minutes

DAY 9

  1. Snatch-grip high pulls ramp to 6RM
    2, Snach-grip high pulls 4 sets of 6 with 90% of no.1

DAY 10
Max out on squat and bench

DO THAT CYCLE 3 TIMES, REST 1 DAY AFTER DAY 6 AND DAY 10 [/quote]

Hey coach long time
Lirker very new poster, in regard to this plan fo you add in assistance exersizes or is this just laid out as is, im sorry if i have not read this correct!! Soo much info!! Currently doing your hp mass and feel i need some more weigjt to move, any advice would be great
Tha ms heaps :slight_smile:
[/quote]

No added assistance work for this program the workload is high enough as it is. And adding “trash volume” will not give you more gains, only create more fatigue to recover from which will decrease your gains.

68

[quote]setto wrote:

[quote]Christian Thibaudeau wrote:

[quote]setto wrote:
CT - If i would use the new layer template presented here to bring up my chest , traps and shoulders, What would it look like then?
Thanks.[/quote]

My whole methodology is baed on building those muscles up to give you the power look. I would put a lot of emphasis on the muscle snatch with a clean grip (or continuous clean and press), snatch grip high pulls and slight decline bench press.[/quote]

Thanks. Could it look like this?

DAY 1

  1. Power clean & push press to 1RM
  2. Power clean, start at 70% of no.1 and ramp to 1RM
  3. Deadlift start at 70% of no.2 and ramp to 3RM
  4. Thruster 6 x 3

DAY 2

  1. Benchpress ramp to 6RM
  2. Benchpress 4 sets of 6 with 90% of no.1
  3. Floor press 4 sets of 6 with 80% of no.1
  4. Neutral grip DB shoulder press (or landmine press) 4-5 x 8-10

DAY 3

  1. Snatch-grip high pulls ramp to 6RM
  2. Snach-grip high pulls 4 sets of 6 with 90% of no.1
  3. Muscle Snatch with a cleangrip 4 x 6

DAY 4

  1. Front squat ramp to 1RM
  2. Back squat, start at 70% of no.1 and ramp to 1RM
  3. Back squat start at 70% of no.2 and ramp to 3RM
  4. RDL 4-5 sets of 8-10 reps

DAY 5

  1. Power clean & push press (1+3) ramp to 3RM
  2. Power clean & push press (1+3) 4 x 3 @ 90% of no.1
  3. Power clean & push press (3+1) 4 x 3 @ 90% of no.1

DAY 6

  1. Snatch-grip high pulls ramp to 3RM
  2. Snatch-grip high pulls, 6 sets of 3 reps with 90% of no.1
  3. Muscle Snatch with a cleangrip 4 x 6

DAY 7

  1. Decline Benchpress ramp to 6RM
  2. Decline Benchpress 4 sets of 6 with 90% of no.1
  3. Incline benchpress 4 sets of 10-12
  4. Landmine lateral raise 4-5 x 8-10

DAY 8

  1. Front squat ramp to 1RM
  2. Back squat, start at 70% of no.1 and ramp to 3RM
  3. Deadlift start at 70% of no.2 and ramp to 1RM
  4. RDL 4-5 sets of 8-10 reps

DAY 9

  1. Power clean ramp to 6RM
  2. Power clean complex 1 (2 power clean, 2 push press, 2 front squats) 4 sets with 90% of 6RM
  3. Power clean complex 2 (3 power clean + 3 front squat + 3 RDL) 3 sets with 90%

DAY 10

  1. Snatch-grip high pulls ramp to 6RM
  2. Snach-grip high pulls 4 sets of 6 with 90% of no.1
  3. Incline benchpress 4 sets of 10-12
    [/quote]

No, you are only doing work in the 6RM zone with the bench press. I feel that you need to at least use the 3RM zone to, and ideally the 1 and 3RM zones. Otherwise you will not get the full benefit from my methods.

69

[quote]Christian Thibaudeau wrote:

[quote]setto wrote:

[quote]Christian Thibaudeau wrote:

[quote]setto wrote:
CT - If i would use the new layer template presented here to bring up my chest , traps and shoulders, What would it look like then?
Thanks.[/quote]

My whole methodology is baed on building those muscles up to give you the power look. I would put a lot of emphasis on the muscle snatch with a clean grip (or continuous clean and press), snatch grip high pulls and slight decline bench press.[/quote]

Thanks. Could it look like this?

DAY 1

  1. Power clean & push press to 1RM
  2. Power clean, start at 70% of no.1 and ramp to 1RM
  3. Deadlift start at 70% of no.2 and ramp to 3RM
  4. Thruster 6 x 3

DAY 2

  1. Benchpress ramp to 6RM
  2. Benchpress 4 sets of 6 with 90% of no.1
  3. Floor press 4 sets of 6 with 80% of no.1
  4. Neutral grip DB shoulder press (or landmine press) 4-5 x 8-10

DAY 3

  1. Snatch-grip high pulls ramp to 6RM
  2. Snach-grip high pulls 4 sets of 6 with 90% of no.1
  3. Muscle Snatch with a cleangrip 4 x 6

DAY 4

  1. Front squat ramp to 1RM
  2. Back squat, start at 70% of no.1 and ramp to 1RM
  3. Back squat start at 70% of no.2 and ramp to 3RM
  4. RDL 4-5 sets of 8-10 reps

DAY 5

  1. Power clean & push press (1+3) ramp to 3RM
  2. Power clean & push press (1+3) 4 x 3 @ 90% of no.1
  3. Power clean & push press (3+1) 4 x 3 @ 90% of no.1

DAY 6

  1. Snatch-grip high pulls ramp to 3RM
  2. Snatch-grip high pulls, 6 sets of 3 reps with 90% of no.1
  3. Muscle Snatch with a cleangrip 4 x 6

DAY 7

  1. Decline Benchpress ramp to 6RM
  2. Decline Benchpress 4 sets of 6 with 90% of no.1
  3. Incline benchpress 4 sets of 10-12
  4. Landmine lateral raise 4-5 x 8-10

DAY 8

  1. Front squat ramp to 1RM
  2. Back squat, start at 70% of no.1 and ramp to 3RM
  3. Deadlift start at 70% of no.2 and ramp to 1RM
  4. RDL 4-5 sets of 8-10 reps

DAY 9

  1. Power clean ramp to 6RM
  2. Power clean complex 1 (2 power clean, 2 push press, 2 front squats) 4 sets with 90% of 6RM
  3. Power clean complex 2 (3 power clean + 3 front squat + 3 RDL) 3 sets with 90%

DAY 10

  1. Snatch-grip high pulls ramp to 6RM
  2. Snach-grip high pulls 4 sets of 6 with 90% of no.1
  3. Incline benchpress 4 sets of 10-12
    [/quote]

No, you are only doing work in the 6RM zone with the bench press. I feel that you need to at least use the 3RM zone to, and ideally the 1 and 3RM zones. Otherwise you will not get the full benefit from my methods.[/quote]

ok. Would this look better? Been doing high-pulls from hang (did hit a pr for 100kg x 2 today!) for a while and my traps has gone from “poor” to pretty decent. Love it! My chest is the part i like to bring up the most.

DAY 1

  1. Power clean & push press to 1RM
  2. Power clean, start at 70% of no.1 and ramp to 1RM
  3. Deadlift start at 70% of no.2 and ramp to 3RM
  4. Thruster 6 x 3

DAY 2

  1. Benchpress ramp to 6RM
  2. Benchpress 4 sets of 6 with 90% of no.1
  3. Floor press 4 sets of 6 with 80% of no.1
  4. Neutral grip DB shoulder press (or landmine press) 4-5 x 8-10

DAY 3

  1. Snatch-grip high pulls ramp to 6RM
  2. Snach-grip high pulls 4 sets of 6 with 90% of no.1
  3. Muscle Snatch with a cleangrip 4 x 6

DAY 4

  1. Front squat ramp to 1RM
  2. Back squat, start at 70% of no.1 and ramp to 1RM
  3. Back squat start at 70% of no.2 and ramp to 3RM
  4. RDL 4-5 sets of 8-10 reps

DAY 5

  1. Power clean & push press (1+3) ramp to 3RM
  2. Power clean & push press (1+3) 4 x 3 @ 90% of no.1
  3. Power clean & push press (3+1) 4 x 3 @ 90% of no.1

DAY 6

  1. Snatch-grip high pulls ramp to 3RM
  2. Snatch-grip high pulls, 6 sets of 3 reps with 90% of no.1
  3. Muscle Snatch with a cleangrip 4 x 6

DAY 7

  1. Decline Benchpress ramp to 1RM
  2. Decline Benchpress start at 70% of no.1 and ramp to 3RM
  3. Floor press start at 70% of no.1 and ramp to 3RM
  4. Landmine lateral raise 4-5 x 8-10

DAY 8

  1. Front squat ramp to 1RM
  2. Back squat, start at 70% of no.1 and ramp to 3RM
  3. Deadlift start at 70% of no.2 and ramp to 1RM
  4. RDL 4-5 sets of 8-10 reps

DAY 9

  1. Power clean ramp to 6RM
  2. Power clean complex 1 (2 power clean, 2 push press, 2 front squats) 4 sets with 90% of 6RM
  3. Power clean complex 2 (3 power clean + 3 front squat + 3 RDL) 3 sets with 90%

DAY 10

  1. Snatch-grip high pulls ramp to 6RM
  2. Snach-grip high pulls 4 sets of 6 with 90% of no.1
  3. Incline Benchpress ramp to 6RM
  4. Incline Benchpress 4 sets of 6 with 90% of no.3
70

[quote]Christian Thibaudeau wrote:

[quote]Caino wrote:

[quote]Christian Thibaudeau wrote:

[quote]PaddyD wrote:
CT, How would one set this for for emphasis on the Squat?[/quote]

This should also answer the question preceding yours…

DAY 1

  1. Slight decline bench press ramp to 1RM
  2. Slight decline bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
  3. Slight decline bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
  4. Slight decline speed bench 6 x 3 with 50% of no.1

DAY 2

  1. Front squat ramp to 1RM
  2. Back squat, start at 70% of no.1 and ramp to 1RM
  3. Back squat from pins just above sticking point start at 70% of no.2 and ramp to 1RM
  4. Power clean 6 sets of 2 reps
  5. Prowler heavy pushes (as heavy as possible for 20 yards) 6 sets of 20 yards

DAY 3

  1. Snatch-grip high pulls ramp to 1RM
  2. Snatch-grip low pulls, start at 70% of no.1 and ramp to 1RM
  3. Clean-grip low pulls, start at 70% of no.2 and ramp to 1RM
  4. Romanian deadlift 3 x 6-8 reps

DAY 4

  1. Slight decline bench pres ramp to 3RM
  2. Slight decline bench pres 8 x 3 @ 90% of no.1
  3. Slight decline close-grip bench from pins (just above sticking point) 4 sets of 3 with 80% of no.1
  4. DB shoulder press 4-5 sets of 6-8 reps

DAY 5

  1. Back squat ramp to 3RN
  2. Back squat 6 sets of 3 with 90% of no.1
  3. Deadlift 4-5 sets of 4-6 reps
  4. Prowler sprints (moderate weight, maximum speed over 30m) 6 sets

DAY 6

  1. Snatch-grip high pulls ramp to 3RM
  2. Snatch-grip high pulls, 6 sets of 3 reps with 90% of no.1
  3. RDL 4-5 sets of 8-10 reps

DAY 7

  1. Regula bench press ramp to 6RM
  2. Regular bench bench 4 sets of 6 with 90% of no.1
  3. Floor press 4 sets of 6 with 80% of no.1
  4. Rope triceps extension 4-5 x 8-10

DAY 8

  1. Back squat heels elevated (10lbs plate) ramp to 6RM
  2. Back squat heels elevated (10lbs plate)4 sets of 6 with 90% of 6RM
  3. Power clean complex (3 power clean + 3 front squat + 3 RDL) 3 sets
  4. Prowler for distance (moderate weight and speed) max distance in 10 minutes

DAY 9

  1. Snatch-grip high pulls ramp to 6RM
    2, Snach-grip high pulls 4 sets of 6 with 90% of no.1

DAY 10
Max out on squat and bench

DO THAT CYCLE 3 TIMES, REST 1 DAY AFTER DAY 6 AND DAY 10 [/quote]

Hey coach long time
Lirker very new poster, in regard to this plan fo you add in assistance exersizes or is this just laid out as is, im sorry if i have not read this correct!! Soo much info!! Currently doing your hp mass and feel i need some more weigjt to move, any advice would be great
Tha ms heaps :slight_smile:
[/quote]

No added assistance work for this program the workload is high enough as it is. And adding “trash volume” will not give you more gains, only create more fatigue to recover from which will decrease your gains.[/quote]
Thanks heaps for clearing that up ill give thos a crack for shore!! Love your work man!!

71

Hi coach,

If you have a split for this 10-day cycle of slight decline bench, squat, and muscle snatch with a clean grip (as I am not efficient enough in the power clean and press yet, I am working on it I am seeing great gains from the muscle snatch) would the following work as muscle snatch days?

FIRST MUSCLE SNATCH DAY/DAY 2 (clean & press instead of deadlift)

  1. Muscle snatch ramp up to 1RM
  2. Clean pull start at 100% of max no.1 and work up to a 1RM
  3. Deadlift start at 70% of max no.2 and work up to a 1RM

SECOND MUSCLE SNATCH DAY/DAY 5

  1. Muscle snatch work up to 3RM
  2. Muscle snatch 4 sets of 3 with 90% of no.1
  3. Muscle snatch 10 sets of 2 reps with 60% of the no.1. as little time as possible
  4. Military press 3-4 sets of 3-5 reps

THIRD MUSCLE SNATCH DAY/DAY 8

  1. Canadian bear 3 sets of 2 with 70-80% of the max no.1 on the preceding day
  2. Clean complex (3 cleans + 3 push press + 3 front squat) 3 sets with max no.1 from preceding day
  3. Snatch complex (3 snatch deadlift, 3 snatch pull, 3 snatch low pull, 3 snatch high pull) 3 sets of 2
  4. RDL 3-4 sets of 6-8 reps

also, I would do the deadlift strength-capacity challenge as pulling because I think I stalled in the high pull, I would just train for a month as part of complexes only and then return maybe from autumn

Any feedback is greatly appreciated! I think I am the 1000th, but truly thank you for all the info and work you put in the forum and the layer system and everything!! best gains in the last 6 months than ever before

72

[quote]Christian Thibaudeau wrote:

[quote]PaddyD wrote:
CT, How would one set this for for emphasis on the Squat?[/quote]

This should also answer the question preceding yours…

DAY 1

  1. Slight decline bench press ramp to 1RM
  2. Slight decline bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
  3. Slight decline bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
  4. Slight decline speed bench 6 x 3 with 50% of no.1

DAY 2

  1. Front squat ramp to 1RM
  2. Back squat, start at 70% of no.1 and ramp to 1RM
  3. Back squat from pins just above sticking point start at 70% of no.2 and ramp to 1RM
  4. Power clean 6 sets of 2 reps
  5. Prowler heavy pushes (as heavy as possible for 20 yards) 6 sets of 20 yards

DAY 3

  1. Snatch-grip high pulls ramp to 1RM
  2. Snatch-grip low pulls, start at 70% of no.1 and ramp to 1RM
  3. Clean-grip low pulls, start at 70% of no.2 and ramp to 1RM
  4. Romanian deadlift 3 x 6-8 reps

DAY 4

  1. Slight decline bench pres ramp to 3RM
  2. Slight decline bench pres 8 x 3 @ 90% of no.1
  3. Slight decline close-grip bench from pins (just above sticking point) 4 sets of 3 with 80% of no.1
  4. DB shoulder press 4-5 sets of 6-8 reps

DAY 5

  1. Back squat ramp to 3RN
  2. Back squat 6 sets of 3 with 90% of no.1
  3. Deadlift 4-5 sets of 4-6 reps
  4. Prowler sprints (moderate weight, maximum speed over 30m) 6 sets

DAY 6

  1. Snatch-grip high pulls ramp to 3RM
  2. Snatch-grip high pulls, 6 sets of 3 reps with 90% of no.1
  3. RDL 4-5 sets of 8-10 reps

DAY 7

  1. Regula bench press ramp to 6RM
  2. Regular bench bench 4 sets of 6 with 90% of no.1
  3. Floor press 4 sets of 6 with 80% of no.1
  4. Rope triceps extension 4-5 x 8-10

DAY 8

  1. Back squat heels elevated (10lbs plate) ramp to 6RM
  2. Back squat heels elevated (10lbs plate)4 sets of 6 with 90% of 6RM
  3. Power clean complex (3 power clean + 3 front squat + 3 RDL) 3 sets
  4. Prowler for distance (moderate weight and speed) max distance in 10 minutes

DAY 9

  1. Snatch-grip high pulls ramp to 6RM
    2, Snach-grip high pulls 4 sets of 6 with 90% of no.1

DAY 10
Max out on squat and bench

DO THAT CYCLE 3 TIMES, REST 1 DAY AFTER DAY 6 AND DAY 10 [/quote]

Would I be in the ball park & say whatever it is you want to focus - t’would be swapped into Day 8; part 1 & 2 ?

Will take this on from tomorrow with my Indigo & Peri - Workout…

See you in 3 months !

73

CT - Your article yesterday, “Build Muscle with Heavy Singles” got me wondering how to use that approach (one lift per day, ramp followed by density) to set up something like your 10-day cycle using the 1RM, 3RM, and 6RM intensity zones?

Even if you could just explain how to set up the density portion for the 6RM days, I could put the rest of it together based on your other posts for 1RM and 3RM… I thought about using as 40 reps AFAP w/ 90% of the day’s 6RM – or AMAP in 8-10 mins using 90% of 6RM – or use the same weight as the 6RM for the density portion, max reps in 6-8 minutes using 1-3 reps at a time. I wasnt sure if the load/volume would be optimal since it’s new to me. Thanks again.