What's Your Current Program?

Hey Fellas,

I was just wondering what everyone was up to lifting/training wise. I’m currently going to start TBT or the John Berardi workout published in Muscle.

I am new to Testosterone, I have been reading it for about 5 months and have been lifting for about 5 years, I am starting TBT in two weeks!!! Right after my cutting phase ends.

Bill Pearl’s month 6 of 20 Months to a Champions Physique. I’ve seen tons of stuff here at T-Nation in the last year, but I started with Bill, and I’m gonna finish his program first. I might be educated enough by that time to diagnose my own areas of weakness, then apply one of the 50 million programs here to my needs.

MIKE

Training Day 1:

Morning Session:
Dead-Stop Front Squats (54321)
Power Clean and Press w. 5 bends (3s of 8r)
Power Curls (3s of 8r)
Side Bends (3s of 10r)

Evening Session:
Bench Press (55)
Conventional Dead lift (5
5)
Bent Over Row (55)
A2G Back Squat (5
5)
Lying Pike (5s of 3r)

Training Day 2:

Morning Session:
Power Cleans and Front Squat (3s of 8r)
OH Squat (3s of 8r)
Box Squat Jump (3s of 3r)
Hanging Pike (6s of 5r)

Evening Session:
TABATA WORKOUT
-Thruster, (One minute rest), Front Squat, (OMR), Burpees, (OMR) Jumping Jacks
Hanging Oblique Side Crunch (3s of 12r)

Training Day 3:

Morning Session:
Dead-Stop Front Squat (10warmup, 6 singles)
Snatch Pull (3s of 3r)
One Arm Snatch (3s of 5r)
Planks (120 seconds total)

Evening Session:
Weighted Dip (55)
Good Mornings (5
5)
Weighted Pull-ups (55)
Lunges (5
5)
6 inches (120 seconds total)

My training partner and I are entering week 5 of TBT. It’s a tough program, make sure you keep eating…recovery is key.

PM me, if you want a copy of the program (excel sheet).

The 8 week program is split. My partner designed week 1 and 3 (antagonistic sets for 2&4), and I just designed week 5&7 last night.

I like the program…it’s tough, but strength and mass gains are definitely being made.

I have been doing Max-OT for about a month and really liking it thus far. I am using it to bulk and have already gained a few pounds and my strength has increased every workout.

Arms

A1) Lying EZ Bar Tricep Extensions to forehead: 3 sets of 6-8 reps, No rest

  1. 30kgs/66lbs x 8 reps
  2. 30kgs/66lbs x 7 reps
  3. 30kgs/66lbs x 8 reps

A2) Close grip Bench Press: 3 sets of 4-6 reps, No rest

  1. 75kgs x 5 reps
  2. 75kgs x 4 reps
  3. 75kgs x 3 reps

A3) Lying EZ Bar Tricep Extensions to forehead: 3 sets of 4-6 reps, 2 minutes rest

  1. 30kgs/66lbs x 6 reps
  2. 30kgs/66lbs x 4 reps
  3. 30kgs/66lbs x 4 reps

B1) Paused, Standing, Narrow-Reverse-Grip EZ Bar Curls: 3 sets of 4-6 reps, No rest

  1. 20kgs + Bar x 7 reps
  2. 20kgs + Bar x 6reps
  3. 20kgs + Bar x 5 reps

B2) Seated Dumbbell Zottmann Curls: 3 sets of 4-6 reps, No rest

  1. 25lbs x 6 reps
  2. 25lbs x 5 reps
  3. 25lbs x 4 reps

B3) Paused, Standing, Narrow-Reverse-Grip EZ Bar Curls: 3 sets of 3-5 reps, 2 minutes rest

  1. 20kgs + Bar x 4 reps
  2. 20kgs + Bar x 2 reps
  3. 20kgs + Bar x 2 reps

Plus did random wrist roller exercises in home gym after workout

LOWER BODY
A. MAX-EFFORT LIFT Work up to a max set of 5 reps.
Sunday 5 December 2004
Straight Bar Deadlifts

  1. Bar x 5 reps
  2. 60kgs x 5 reps
  3. 82.5kgs x 3reps
  4. 107.5kgs x 3 reps
  5. 127.5kgs x 5 reps

B. UNILATERAL MOVEMENT Perform 3-4 sets of 8-15 reps.

Barbell reverse lunges

  1. 80lbs x 9 reps
  2. 80lbs x 9 reps
  3. 80lbs x 9 reps

C. HAMSTRING / POSTERIOR CHAIN MOVEMENT Perform 3-4 sets of 6-10 reps.

Nautilus Lying Leg Curls

  1. 90lbs x 10 reps
  2. 90lbs x 8 reps
  3. 90lbs x 8 reps
  4. 90lbs x 8 reps

D. GASTROCNEMIUS/ SOLEUS MOVEMENT Perform 3-4 sets of 6?20 reps.

Triple Drop Set Standing Calve Raises

  1. 185lbs/150lbs/120lbs x 10/10/10 reps
  2. 100lbs/90lbs/80lbs x 10/10/10 reps
  3. 70lbs/60lbs/50lbs x 10/10/10 reps

Plus 12 minutes interval training on stationary bike.

Max Effort Upper Body
Tuesday 7 December 2004
A. MAX-EFFORT LIFT Work up to a max set with 100kgs for max reps

Barbell Bench Press

  1. Bar x 10 reps
  2. 40kgs x 5 reps
  3. 60kgs x 5 reps
  4. 80kgs x 5 reps
  5. 100kgs x 16 reps
  6. 100kgs x 9 reps

B. SUPPLEMENTAL LIFT Perform 3-4 sets of 6-10 reps.

Decline Dumbbell Bench Press, Hands Facing Each Other.

  1. 90lbs x 10 reps
  2. 90lbs x 8 reps
  3. 90lbs x 5 reps

C. HORIZONTAL ROW Perform 4 sets of 10-15 reps.

Multi-Grip Chin/pull-ups

  1. Wide grip x 19 reps
  2. Semi-supinated x 15 reps
  3. Supinated x 12 reps
  4. Close grip supinated x 9 reps

D. REAR DELT/UPPER BACK Perform 2-3 sets of 12-15 reps.

Seated Cable Rope Pulls to the throat

  1. 82.5 lbs x 14 reps
  2. 82.5 lbs x 13 reps

E. WEIGHTED ABDOMINAL EXERCISE 3-4 sets of 8-15 reps.

Barbell Side Bends

  1. 80lbs x 12 reps
  2. 80lbs x 12 reps
  3. 80lbs x 10 reps

I am about to have a powerlifting meet, but after that, I will switch to a few weeks of essentially hypertrophy work. It’ll look a little something like this:

5x5 - main movement
5x5 - other main movement
3x8-12 - accessory movement
3x8-12 - accessory movement
*possibly more movements, but that depends on my work capacity

4 days a week. There will be 2 upper and 2 lower body days, each upper/lower day having different exercises. I have no idea what I’ll stick to, but maybe something like this for one week:

Upper 1
bench - 5x5
bent over row - 5x5
dips - 3x8-12
lat pulldowns - 3x8-12

Lower 1
squat - 5x5
SLDL - 5x5
GHR - 3x8-12
pull-through - 3x8-12

Upper 2
incline bench - 5x5
pull-ups - 5x5ish (depends on bw)
db bench presses - 3x8-12
chest supported rows - 3x8-12

Lower 2
deadlift - 5x5, maybe 5x3
leg press/squat machine - 5x5
band leg curls - 3x8-12
45 degree hyperextensions - 3x8-12

Abs everyday. I’ll rotate some of the exercises and try to eat clean with the hope of dropping some bodyfat and/or repartitioning.

OLs three days a week:

Monday:

Cleans - 8-10x1
Wide-grip Push-Press - 5x3
Snatch Pulls - 5x3
Back Squats - 5x5
Pull-ups - 3x5, isometric after last set.

Wednesday:
Snatch - 8-10x1
Push-Press - 5x5
Snatch Pulls - 5x5
Front Squats - 5x3
Pull-ups - 3x5, iso.

Friday:

C+J - 8-10x1
Wide-grip Push-Press - 5x3
Clean Pulls - 5x3
Back squats - 5x2
Pull-ups - 3x5, iso.

2 days of sprinting on erg or track per week, and heavy abdominal exercises (gymnastic) on off-days. In addition to this, I am working on hand-walking.

What’s the John Berardi workout?

Currently my program looks like this:

Weeks 1 and 2
Reg. Squat work up to 3 or 5 reps
Heavy RDL 3x8(1); 4x6(2)
1 Leg Squat 3x8; 4x6
Nat. Glute Ham Raise 3x10; 4x10
Abs

Tues.
Reg Bench work up to 1 or 3 reps
Heavy Rows 3x8; 4x6
Bradford Press 3x8; 4x6
Close-grip 3x8; 4x6
Rev Curl 3x8; 4x6
Rotator work

Thrus
Trap Bar Deadlift work up 5 reps
Goodmornings 3x8; 4x6
Step-ups 3x8; 4x6
Pull Throughs 3x10; 4x10
Trap Work

Fri
Towel Pull-up sets of 5
Rows 3x8; 4x6
Rear Delt work 3x10; 4x10
Skull Crushers 3x8; 4x6
BB curls w/ 2 towels wrapped around bar 3x8; 4x6
Forearm Work

Week 3 and 4
Change the primary movement, but keep accessory and supplement movements the same. Change set/rep to 5x5 for week 3 and 6x3 for week 4

Week 5and 6
3x/ week training
Mon/wed/fri
DB Bench 2-3 sets for 10-20 reps
Squat 2-3 sets for 10-20 reps
DL 2-3 sets for 10-20 reps

[quote]StrongMan wrote:
My training partner and I are entering week 5 of TBT. It’s a tough program, make sure you keep eating…recovery is key.

PM me, if you want a copy of the program (excel sheet).

The 8 week program is split. My partner designed week 1 and 3 (antagonistic sets for 2&4), and I just designed week 5&7 last night.

I like the program…it’s tough, but strength and mass gains are definitely being made.[/quote]

Strongman,

Wait until you hit Week 7, which I am currently doing. The 3x18 is a killer! I did lunges followed by RDL to start off Day 1 - I found it hard to walk the next day… be warned! The supersets in Week 8 are starting to look a bit daunting!

Ben

I just received The Guide to Massive Arms and I am going to do EDT for the next couple of months. More on that later.

[quote]hiroprotagonist wrote:
What’s the John Berardi workout?[/quote]

Its called “The Greatest Workout Ever” pg.80 (Muscle Fall 2004) Its 12 weeks long. I don’t have time tonight but hopefully tomorrow I can type it up for you guys.

Slap yourself…

wait fuck, I’ll be there in a second to do it for you…

I recently switched up the order of CW’s programs that I am following. So currently, I am on Total Triple Training. Previously, I had done SFM and ABBH 1. Next up will be TBT or the Lift Fast program.

I just finished TBT. 3X18 super-setted.

God bless you, Chad. -

I’m doing JDF’s westside for skinny bastard.

Moe

Hi

I’m relatively new to the site, logged on for the first time 6 weeks ago and have been blown away by Chad Waterburys writings.

Background : Natural, age 46, trained an awful long time, pretty good nick, but now tending to carry a little excess baggage.

I’ve trained the last five weeks with a variation of Chads TBT and can honestly say that these full body workouts have reignited my passion for the sport. I’ve been training mainly Heavy Duty type over the last few years (slow reps, failure, low sets, long rest intervals) & basically feel that my physique, not to mention enjoyment, was declining. Chads theories fly in the face of HD, but after 1 month I feel much better, I’m enjoying the new challenge each workout variation brings (without the dread of “must get one more rep than last time”) and my whilst I cannot say I’ve measurably grown, my muscles are definitely “harder” and my physique is shaping up.

I’m currently training every other day, (full body, 8 exercises per workout). I rotate three different workouts and 5 different rep schemes (3X8:90sec between sets, 1X20 120sec betwwen sets, 3X5: 60sec between, 2X12 90 sec between and 6X3: 30 sec between). I,m just starting my second month and my next workout will see me coming full circle back to my first workout as far as exercises and reps go (Iwill of course slightly increase the weights). I’m going to make a concious effort to tighten up on my diet this month & see if I can harden up further.

Hope this info helps.

Gazz

I recently finished ABBH I and now I am on Day 11 of ABBH II. It is awesome! Anyone who is contemplating trying ABBH should ask themselves, “What are you waiting for?”