T Nation

Thoughts on this Program


#1

I put something together based on all the recent readings. I included the Warmups as per your recommendations that i practice. I believe that there should not be any problems completing the sessions in around 30-60 minutes after the warmups. I put Leg day as the 3rd day in the cycle because it has been the most demanding of me. Doing Press day after legs is like a little rest. Anyway, here goes:

DAY 1
Warm-ups- Clean Holds, Paused Front squats, Overhead Lunge 3- 4 sets of 2-4 reps @45-95lbs
1.Power Cleans from hang 6x2 @ 70% of max
2. Slight incline bench press ramp to 1RM (full rom)
3. Use 80% of your max (in the ramp) and perform a total of 30 reps as quickly as possible (doesn't have to be sets of a specific number of reps, just get done with the 30 as fast as you can)
4. Bear Hug Carries 3 x 1minute
5. 30 pull ups, 30 dips

DAY 2
Warm-ups- Clean Holds, Paused Front squats, Overhead Lunge 3- 4 sets of 2-4 reps @45-95lbs
1. SGHP Ramp to 1RM
2. 80%, perform as many total reps as you can in 5 minutes
3. Overhead Carries 3 x 1minute
4. 30 pull ups, 30 dips

DAY 3
Warmups �?�¢??Overhead Squats/Lunges 3-4 sets of 2-4 reps with the bar
1. Back squat ramp to 1RM
2. double pause back squat (bottom and mid-range for 2 seconds) focusing on perfectly upright torso and chest high, 3-4 sets of 3 reps
3. Jump squat (bar like a back squat) 4-5 set of 3 reps with 30% of max front squat
4. : bottom half back squats pump reps (only going from the bottom position to the half squat, then back down... fast up, slow down) for 3 sets of 8-10 reps
5. Farmers Walk with dumbbell, (until I can up with a Yoke version) 3 x 1minute
6. 30 pull ups, 30 dips

DAY 4
1. Slight incline bench press ramp to 3RM
2. 3-4 sets of 3 @ 90% of 3RM
3. Ramp to 6RM
4. 3-4 sets of 6 @ 90% of 6RM
5. Bear Hug Carries 3 x 1minute
6. 30 pull ups, 30 dips

DAY 5
Warm-ups- Clean Holds, Paused Front squats, Overhead Lunge 3- 4 sets of 2-4 reps @45-95lbs
1. Power clean ramp to 2RM
2. Power clean 6 sets of 2 with 90% of 2RM
3. Power clean from hang (or blocks) 4 x 3 with 70% of 2RM
4. Overhead Carries 3 x 1minute
5. 30 pull ups, 30 dips

DAY 6
Warm-ups- Clean Holds, Paused Front squats, 3- 4 sets of 2-4 reps @45-95lbs
1. TBDL from a deficit Ramp to 2RM
2. TBDL ramp to 2RM
3. 2 Clusters with 90% of no.2
4. RDL 4-5 sets of 4-6 reps
5. Farmers Walk with dumbbell, 3 x 1minute
6. 30 pull ups, 30 dips

DAY 7
1. Push Press Ramp to 3RM
2. Use 80% of your max (in the ramp) and perform a total of 30 reps as quickly as possible (doesn't have to be sets of a specific number of reps, just get done with the 30 as fast as you can)
3. Overhead Carries 3 x 1minute
4. 30 pull ups, 30 dips

DAY 8
Warm-ups- Clean Holds, Paused Front squats, Overhead Lunge 3- 4 sets of 2-4 reps @45-95lbs
1. Power clean 6 x 2 @ 70% of your 2RM from day 5
2. Snatch-grip high pulls ramp to 6RM
3. Farmers Walk with dumbbell, 3 x 1minute
4. 30 pull ups, 30 dips

DAY 9
Warm-ups- Clean Holds, Paused Front squats, Overhead Lunge 1-2 sets of 1-2 reps @45-95lbs
1. Paused front squat ramp (ramp to a paused 1RM... pause for 2-3 sec. at the bottom)
2. Front squat ramp (continue ramping to your max done without a pause)
3. use 80% of your max and get a total of 30 reps in as little time as possible
4. Farmers Walk with dumbbell, (until I can up with a Yoke version) 3 x 1minute
5. 30 pull ups, 30 dips

DAY 10
Max Out on Bench and Cleans, or Back Squats, or front Squats

Rest after day 6 and day 10, or after 3,6,10. Whatever is needed.


#2

At first glance it seems very solid. Ill give it a more in depth look later today, but it looks solid.


#3

This looks amazing!


#4

got no idea on programming looks cool though, what are u trying to acheive out of it e.g speed, stregth hypertrophy perfromance?


#5

my goals are still predominantly strength, mobility, and fat loss, with fat loss being a distant third for now. So lets say Strength and Mobility, focusing more on my weaknesses which currently is legs.
The warmup portion, and the dips and pullups, are from CT recs to me to practice those because of my weaknesses in those movements.
The rest, is based on CT's various layer programs. 2,3,and 4 part layers. I applied them to myself based on what I think are my capabilities and recovery needs. I will adjust along the way as needed.
Leg days 3,6,9 are setup so I can hit the legs from different perspectives, Back Squats, TBDL,and Front Squats. Cleans always make my quads sore, so there's more leg stimulation. This is important because my work is sedentary. Hence the loaded carries I love. 5 minutes of stimulating easy to do training. Doing them at the end of the main layer is like a "pick me up". Or bury me, depending on the day.
Everything else is really setup based on what the prior 2 days would probably do to me and what the next 2 days will do.


#6

The only things I'd change is the heavy loading. I feel that you will get better results (and happier joints) if on days 4 and 7 you stick to a higher RM... 3RM for example, or even 6RM on day 4.

DAY 4 is the only one I do not really like in the realm of the whole program... "death by..." days are fine, but not in a cycle with this much work.

Day 4 should use something like

  1. Ramp to 3RM
  2. 3-4 sets of 3 with 90% of 3RM
  3. Ramp to 6RM
  4. 3-4 sets of 6 with 90% of 6RM
  5. Bear hug carries

Some days have to be "easier" on the body


#7

Great! I tried taking that into consideration. I thought I might be able to swing it, and give it a shot. I will definitely take your advice. And on day 7, the 3 or 6RM sounds like a good idea also. I found that for me, I'm lacking in the multi rep capacity. (if that makes any sense). So, it will probably do me some good.

Thanks for all your help. I'm liking my progress from all that you have taught me!

I'll have to come visit you and eat some burgers.:slightly_smiling:
No beer though. I gave it up months ago.:slightly_smiling:


#8

By the way. all of my Cleans at this time are power cleans from hang. As i progress based on my practice, I will move on to doing some from floor.
All my SGHP are from hang also.


#9

@ dom dom:

You might be able to lift more if you shave your mustache.


#10

brandon,
you think? for real? you think i can beat new pr's?


#11

The stache worked for Werner Gunthar


#12

sure did!


#13

Oh is that who that is? I thought it was domcib's clothed selfy.

Lol. ; )


#14

i was wondering how you knew i had a mustache. lol
i looked very similar that when i was about 19 or 20. :slight_smile:


#15

Adjusted as of 10/21/2013
Also found for the pullups and dips right now, I need 2 days on, 1 day off. Elbows
And, I have progressed in my Clean Holds and Front Squats, so, I'll do less on those and more on Overhead Squats. Those are barely crawling along. Psychological stuff.


#16

Hi guys,

I need a change in my workout and I want to try CT's layer system. I have read a lot about it over the past few days but I am lost on what split to choose. My goals are the same as the OP domcib, except instead of [strength, mobility, fat loss] it is [strength, mobility, hypertrophy]. But like him I also want my lower body strength to come up.

Would the above posted template be a good introduction to the layering system? I am not new to lifting, I have been lifting for around 5 years and I've followed tnation for just as long.

The only modification I'd make is to convert half of the 30 pull-up, 30 dip finishers to 30 DB Rows/Inverted Rows, 30 dips to get a little more horizontal pulling in there.

Also, is the above template meant to be run indefinitely? Or do the % change phase by phase (i.e. accumulation, strength, transformation, etc)