[quote]Voluminous wrote:
Can you put up your system so we can view :)[/quote]
Intensification (4 weeks):
Week 1 Max Ramp 3 RM
Clusters* 3 sets @ 90%
HDL 3 sets 5/4/3/2/1 @ 70%
Week 2 Max Ramp 2 RM
Clusters* 4 sets @ 90%
HDL 2 sets 5/4/3/2/1 @ 70%
Week 3 Max Ramp 1 RM
Clusters* 5 sets @ 90%
HDL 1 set 5/4/3/2/1 @ 70%
Week 4 Max Ramp 1 RM
Clusters* NONE
HDL 3 sets 5/4/3/2/1 @ 70%
Max Pump 2 sets 5/4/3/2/1 5s hold @ 40-50%
Mon - Slight Decline Bench from Pins, Abs, Lean Away Lateral Raise
Tues - SGHP (all reps above mid chest), Seated row 4x6
Weds - Slight Incline Bench from Pins, Abs, Inc Fly 4x8
Thurs - Deadlift, Hammer curls 4x8
Fri - Mil Press from Pins, Abs, Facepulls 4x8
Strength Phase A (2 weeks):
Max Ramp 1 RM
Clusters** 3 sets @ 90%
Max Ramp 2 RM starting at 70% of previous ramp
Clusters 2 sets @ 90% of 2RM
Max Ramp 3 RM starting at 70% of previous ramp
Cluster 1 set @ 90% of 3RM
Max Rep 1 set @ 70% of 3RM
Phase B (2 weeks):
Max Ramp 3 RM
Speed Reps 8 sets x 3 reps @ 60% all as explosive as possible.
Pretty much no accesory work during this part of the phase. This is when my strength went down about 10% across the board on all the main lifts. Didn’t seem prudent to be doing accesory lifts when I could even handle the same weights as the weeks prior.
Mon - Slight Decline Bench from Pins,
Tues - SGHP (all reps above mid chest)
Weds - Slight Incline Bench from Pins
Thurs - Deadlift
Fri - Mil Press from Pins
Intensification Phase: Dropped assessory work (kept ab work in) on Pressing days as pressing demands more recovery for me than the pulling work.
Week 1 Max Ramp 3 RM
Clusters* 3 sets @ 90%
Max Rep 3 sets Max Reps/15s/max reps @ 80%
Week 2 Max Ramp 3 RM
Clusters* 4 sets @ 90%
Max Rep 2 sets Max Reps/15s/max reps @ 80%
Week 3 Max Ramp 3 RM
Clusters* 5 sets @ 90%
Max Rep 1 set Max Reps/15s/max reps @ 80%
Week 4 Max Ramp 3 RM
Clusters* NONE
Max Rep 3 sets Max Reps/15s/max reps @ 80%
Max Pump 2 sets 5/4/3/2/1 5s hold @ 40-50%
After burning out on grinding the 1rm ramps, I decided that the best way for me to read my ramp up layer was to just stick at 3rm ramps through the intensification phase. I also dropped the Mil Press and went with Continuous Clean and Press on Friday.
Mon - Slight Decline Bench from Pins, Abs
Tues - SGHP (all reps above mid chest), Seated row 4x8
Weds - Slight Incline Bench from Pins, Abs
Thurs - Deadlift, Hammer curls 4x8
Fri - Clean and Press, Abs, Facepulls 4x8
Strength phase 2 (4 weeks): Switched to Dead Launch instead of Deadlift.
Max Ramp 1 RM
Clusters** 3 sets @ 90%
Max Ramp 2 RM starting at 70% of previous ramp
Clusters 2 sets @ 90% of 2RM
Max Ramp 3 RM starting at 70% of previous ramp
Cluster 1 set @ 90% of 3RM
Max Rep 1 set @ 70% of 3RM
Mon - Slight Decline Bench from Pins, Abs
Tues - SGHP (all reps above mid chest), Seated row 4x8
Weds - Slight Incline Bench from Pins, Abs
Thurs - DEAD LAUNCH, Hammer curls 4x8
Fri - Clean and Press, Abs, Facepulls 4x8
That’s it. I wish I took before and after pics but I didn’t. Biggest change was in the traps and shoulders from the SGHP, huge difference. I effing love SGHP!!
I should also disclose that my wife and I had twin babies in March and I started the layer system the day I got off paternity leave. So sleep has not been as it should be for proper recovery and that, as much as the grinding, certainly contributed to my strength loss in the middle of the program.
Diet was pulse feast, with 2 scoops of Plazma, a Finibar, Indigo-3G, and 3 scoop pulse of MAG-10 as my peri-workout. Best nutrition plan I’ve ever been on!