T Nation

Undecimber's Log


#1

First week: (kg)

W1 - D1

am

a. Bench press: single cluster set of 125 x 8 singles
b. Close grip decline press: 5 x 5 - top set of 107.5 x 5
c. Decline bench press: 3 x 5 @ 107.5
d. Wide grip (snatch) overhead press (start + finish at eye level): 5 x 5 - top set of 50 x 5

(inbetween a,b,c and d - lots of band pullaparts and facepulls)

Extra: Squats (various stances and positions): singles + triples @ 150 - about 6ish

pm

a. Bench press: drop set singles 3 x 4
1 @ 127.5, 1 @ 122.5, 1 @ 115, 1 @ 107.5

b. EZ Dicks press combo (1 set of extension at the end - 10s rest - 1 set of normal dick press = 1 total set)
3 x 5 @ 45

W1 - D2

Warm up - getting more into these (i.e. more attention), makes quite a difference.

a. Olympic squats: explosive triples - must not be slow: ended with some sets of 150
Contrast jump: Vert jump holding 2.5s x 5

b. Sumo DL: explosive triples - must not be slow: ended with some sets of 180
Contrast jump: Broad jump x 3

c. Heavy band GM's: 3 x 12

d. Sled Work: just some bent knee sled pulls

W1 - D3

Warm up

a. Dead bench: top set of 110 x 3
b. Speed Dead bench (with bands): 6 x 3 @ 60
(lots of band pull-aparts inbetween sets)

c. Fat bar WG Pull ups: total reps 50 / 9 sets
d. 3 - 2 - 1 delt combo: (1-1-1, 1-1, 1)
3 sets of rear delt raises x amap
2 sets of lean away lateral raises x amap
1 set of front plate raise x amap

e. Pull up variations: total reps 50 / 8 sets

W1 - D4

Warm up

a. Squat from pins: explosive triples with pause - must not be slow: ended with sets of 180
Contrast jump: Knees to feet jump x 3

b. Back Squat (with pause): 3, 3, 5 @ 150
c. Deadlift (conv. - slower ecc.): 3 x 2 @ 150

d. Elevated hip raise (banded): 3 x 12

W1 - D5

Warm up

a. Negative bench press: 4 x 3 @ 135
b. High pin press: top set of 135 x 3
(band pull aparts between sets)

c. Power clean and press (from hang): explosive triples - must not be slow: ended with sets of 70
d. Snatch grip rack pulls (with shrug): explosive triples - must not be slow: ended with sets of 160

Extra: Front squats: explosive sets of 100-110 x 3 (with bicep stuff as active rest)


#2

This weeks Reckoning.

W2 - D1

a. Bench press: single cluster set of 127.5 x 8 singles (+2.5) - (2.5)
b. Close grip bench press: top set of 112.5 x 5 (+5) - (5)
c. Dead bench press: top set of 112.5 x 3 (+2.5) - (2.5)
d. Bench press: cluster 5 x 5 @ 107.5

(inbetween a,b,c and d - lots of band pullaparts and facepulls)

Extra: Squats (various stances and positions): triples @ 150

*Weekly - Total

W2 - D2

Warm up

a. Olympic squats: explosive triples - allow 1 slowish rep: ended with some sets of 160 + 170
Contrast jump: Vert jump holding 2.5s x 5

b. Conv. DL: explosive triples - must not be slow: ended with some sets of 160
Contrast jump: Broad jump x 3

c. Heavy band GM's: 3 x 12

d. Sled Work

W2 - D3

Warm up

a. Bench press: 4 x 3 (Drop: 1 @ 130, 1 @ 125, 1 @ 117.5, 1 @ 110)
b. Speed bench press (with bands): 8 x 3 @ 60
(lots of band pull-aparts inbetween sets)

c. Fat bar WG Pull ups: total reps 50 / 8 sets
d. 3 - 2 - 1 delt combo: (1-1-1, 1-1, 1)
3 sets of rear delt raises x amap
2 sets of lean away lateral raises x amap
1 set of front plate raise x amap

e. Pull up variations: total reps 50 / 7 sets
(Active rest: Tricep pushdowns (light) x lots)

W2 - D4

Warm up

  • Broad jumps x 3
    a. Db drop broad jumps x 6

b. GM from pins: sets of 100-110 x 3-5 reps (changing weight every set)

c. Squats: sets of 150 x 3 or 1,2,3,2,1 clusters - finished with 100 x 20

d. Elevated hip raise: 3 x 12

W2 - D5

Warm up

a. Negative bench press: 4 x 3 @ 135 - ramped to 130 x 3
b. High pin press: top set of 135 x 3
(band pull aparts between sets)

c. Power clean and press (from hang): explosive triples - must not be slow: keep weight between 60 - 80
d. Rack pulls (with shrug): must not be slow: ended with sets of 200 x 4 x 4

Extra: Speed Def. DL singles @ 100 x 8 + Bicep rep climb

Week 2 over - the 130 triple was good (no much grind on 3rd), this program is definately working. Changed the grip on Rack pulls from snatch to conv. (only because I can get a better contraction mid upper back).

Thank you Ct. Rock for the rep climb, my arms are fried.


#3

Just posting a current pic - looking bloated and buggered from todays conditioning: