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Back At it Like A Crack Addict!
- Thread starter themondtster
- Start date
themondtster
New member
Yeah. Kinda frustrating though because I had wanted to break 405 on deads a good while back but got stuck. So then i decided to loose some weight (fat), deloaded, took some time off, and now trying a routine with more explosive lifts to help and it seems it has helped so far.
Now I have to just stay focused. Its a marathon not a sprint. Sometimes ill want to jump to something else for a while (which is good for a break sometimes).
themondtster
New member
Week7
Day6
Sat.
1. BenchPress- 45*20 135*10 185*5 205*3 215*2 225 2*1
2. StandingMP- 65*10 85*6 105*5 125*3
3.PushPress- 135 *4*3*3
4. CloseGripIncline- 95 3*8
Hopefully I'll be repping 225 soon for speed sets.
Day6
Sat.
1. BenchPress- 45*20 135*10 185*5 205*3 215*2 225 2*1
2. StandingMP- 65*10 85*6 105*5 125*3
3.PushPress- 135 *4*3*3
4. CloseGripIncline- 95 3*8
Hopefully I'll be repping 225 soon for speed sets.
themondtster
New member
Week8
Day1.
Monday
WarmUp/stretch
1.Snatch- 65 2*5 85 2*3 105*2 115*2 125*F*1 135*1 (powerSnatch/PR)
2. OverHeadSquat 65*5 85*5 105*5 115*1/2
3. BehindNeckPress- 65*10 75*5 85*5 95*5
4. HangingSnatchPull- 95 3*5
5. SingleArmDBsnatch- 30# 3*10 (5eacharm)
6. InclineBenchPress- 135 3*8
On the snatch I got 135 up nice and caught it right but didn't come down to full squat. Then on over head squat 115 was a little unstable trying to go to parallel. So overhead squat and mobility are what need working on.
Day1.
Monday
WarmUp/stretch
1.Snatch- 65 2*5 85 2*3 105*2 115*2 125*F*1 135*1 (powerSnatch/PR)
2. OverHeadSquat 65*5 85*5 105*5 115*1/2
3. BehindNeckPress- 65*10 75*5 85*5 95*5
4. HangingSnatchPull- 95 3*5
5. SingleArmDBsnatch- 30# 3*10 (5eacharm)
6. InclineBenchPress- 135 3*8
On the snatch I got 135 up nice and caught it right but didn't come down to full squat. Then on over head squat 115 was a little unstable trying to go to parallel. So overhead squat and mobility are what need working on.
themondtster
New member
Week8
Day2.
Tuesday
Light cardio for 20min.
Stretching and mobility
Wednesday
Day3.
10minMobility/WarmUp/Stretch
1. Clean&Jerk- 95 2*3 115*3 135*2
2. FrontSquat- 185 5*3
3. JerkFromRack- 115 5*3
4. SplitSquat(eachleg)- 115# 3*5
Nothing special....in and out.
Day2.
Tuesday
Light cardio for 20min.
Stretching and mobility
Wednesday
Day3.
10minMobility/WarmUp/Stretch
1. Clean&Jerk- 95 2*3 115*3 135*2
2. FrontSquat- 185 5*3
3. JerkFromRack- 115 5*3
4. SplitSquat(eachleg)- 115# 3*5
Nothing special....in and out.
themondtster
New member
Week8.
Day5.
Friday
WarmUp/Stretch
1. Squat 135*10 185*5 225*5 245*3 265*1 275*1 285*1 295*1 225*3
2a. Deadlifts- 225 3*5
2b. StiffLegDeads- 135 3*5
Kept it Short and out of there! Next week will structure my workouts different. A strength week then a volume week.
Day5.
Friday
WarmUp/Stretch
1. Squat 135*10 185*5 225*5 245*3 265*1 275*1 285*1 295*1 225*3
2a. Deadlifts- 225 3*5
2b. StiffLegDeads- 135 3*5
Kept it Short and out of there! Next week will structure my workouts different. A strength week then a volume week.
Buildingup24
New member
You strength went up pretty quick. Good stuff man. Lookin forward to see new layout
themondtster
New member
Week 9
Day1.
Off
Day2.
BenchPress- 135 2*10 155 2*8 185 2*5 205 2*2
Standing MP- 65 2*10 85 2*8 105 2*5 125 2*2
BWdips- 3*8
Day3.
Deadlifts-wu 135*8 185*5 225*5
work- 265*5 285*5 305*5
StiffLegDeads6"def.- 135 2*10
PendlayRow- 135 2*8
HangingSnatchPulls- 2*6 95
HangingCleanPulls- 2*8 135
Day4. Off
Day5. Off
Day6. Off
Day7. Off
Had an off week. Monday had to wait on package that never came then went to work at night. Tuesday had to do chest instead because equipment was taken. Wednesday had a good day in gym....a little tired from work. Thursday during day at work leg started to hurt. Felt like I pulled or bruised abductor. Felt pretty bad. So took rest of week off and may still go to doc tomorrow.
Day1.
Off
Day2.
BenchPress- 135 2*10 155 2*8 185 2*5 205 2*2
Standing MP- 65 2*10 85 2*8 105 2*5 125 2*2
BWdips- 3*8
Day3.
Deadlifts-wu 135*8 185*5 225*5
work- 265*5 285*5 305*5
StiffLegDeads6"def.- 135 2*10
PendlayRow- 135 2*8
HangingSnatchPulls- 2*6 95
HangingCleanPulls- 2*8 135
Day4. Off
Day5. Off
Day6. Off
Day7. Off
Had an off week. Monday had to wait on package that never came then went to work at night. Tuesday had to do chest instead because equipment was taken. Wednesday had a good day in gym....a little tired from work. Thursday during day at work leg started to hurt. Felt like I pulled or bruised abductor. Felt pretty bad. So took rest of week off and may still go to doc tomorrow.
themondtster
New member
Ok. Next twelve weeks gonna look like this.
Day1. Olympic/explosive lifts day.
Day2. Off
Day3. Squat or deads
Day4. Off
Day5. Squat or deads (whatever wasn't done on day3.)
Day6. Bench/push
Day7. Off
Squats and deads will follow this format
Squat – Weekly Percentages
Week One:*5 x 75%, 5 x 80%, 5 x 85%
Week Two:*10 sets of 5 reps @ 70%
Week Three:*4 x 77.5%, 4 x 82.5%, 4 x 87.5%
Week Four:*10 sets of 4 reps @ 72.5%
Week Five:*3 x 80%, 3 x 85%, 3 x 90%
Week Six:*10 sets of 3 reps @ 75%
Week Seven:*5 x 80%, 5 x 85%, 5 x 90%
Week Eight:*10 sets of 5 reps @ 75%
Week Nine:*4 x 82.5%, 4 x 87.5%, 4 x 92.5%
Week Ten:*10 sets of 4 reps @ 77.5%
Week Eleven:*3 x 85%, 3 x 90%, 3 x 95%
Week Twelve:*10 sets of 3 reps @ 80%
The Heavy Stuff
The heavy weeks are performed on the odd-numbered training weeks, and involve working up to three main work sets of 5, 4, or 3 reps, depending on the week.The percentages will be "waved" from lighter to heavier twice over the 12-week period, with the second wave being heavier than the first.The rep ranges decrease as the weight lifted increases, which helps increase strength over the 12 weeks.The focus here is on the amount of weight moved and rep speed, and the goal on all work sets is to move the weight as explosively as possible.Rest periods should typically be 3-5 minutes for the main work sets. However, the key is to be sufficiently recovered before starting the next work set, so take longer breaks between sets if necessary.
The Volume Work
The high volume weeks are performed on the even-numbered training weeks, each consisting of ten work sets after warm-ups.The rest periods are much shorter, around 45-60 seconds. The weights used will also be much lighter.While in the heavy week you'll reach training weights as high as 95% of your one-rep maximum, you won't exceed 80% of your one-rep max during the high volume weeks.However, don't mistake lighter as meaning less effort, as many find the opposite to be the case. The high number of sets combined with short rest periods has sent more than one athlete searching for the ralphing pail.Like the heavy weeks, a wave-style of programming is used to facilitate strength gains while minimizing the risk of overtraining.
Assistance Work
All my programs are designed to test your strength mentally as well as physically. Although the emphasis on your leg day will be on squatting, the assistance work is the furthest thing from a walk in the park.
Heavy Squat Weeks (Weeks 1, 3, 5, etc.)
During heavy weeks, leg presses, walking lunges, lying leg curls, and barbell stiff legged deadlifts will round out the leg day.The leg presses will be performed in a pyramid style, with the weight increasing while the rep range decreases. The goal is to go as heavy as possible, and each heavy week you should try to hit a PR in the amount of weight lifted.
Leg press:*Work up to sets of 10, 8, and 6 repsLunge:*3 x 20 reps
Lying leg curl:*3 x 8 repsBarbell stiff-legged deadlift:*3 x 8 reps
Light Squat Weeks (Weeks 2, 4, 6, etc.)
For the high volume weeks, again we'll go straight to leg pressing after squatting, but this time the purpose is to force as much blood into the legs as possible.The goal is to complete 100 total reps in four sets while resting no more than three minutes between sets. Here the focus is on completing the reps within the required time frame and not the load.
Day1. Olympic/explosive lifts day.
Day2. Off
Day3. Squat or deads
Day4. Off
Day5. Squat or deads (whatever wasn't done on day3.)
Day6. Bench/push
Day7. Off
Squats and deads will follow this format
Squat – Weekly Percentages
Week One:*5 x 75%, 5 x 80%, 5 x 85%
Week Two:*10 sets of 5 reps @ 70%
Week Three:*4 x 77.5%, 4 x 82.5%, 4 x 87.5%
Week Four:*10 sets of 4 reps @ 72.5%
Week Five:*3 x 80%, 3 x 85%, 3 x 90%
Week Six:*10 sets of 3 reps @ 75%
Week Seven:*5 x 80%, 5 x 85%, 5 x 90%
Week Eight:*10 sets of 5 reps @ 75%
Week Nine:*4 x 82.5%, 4 x 87.5%, 4 x 92.5%
Week Ten:*10 sets of 4 reps @ 77.5%
Week Eleven:*3 x 85%, 3 x 90%, 3 x 95%
Week Twelve:*10 sets of 3 reps @ 80%
The Heavy Stuff
The heavy weeks are performed on the odd-numbered training weeks, and involve working up to three main work sets of 5, 4, or 3 reps, depending on the week.The percentages will be "waved" from lighter to heavier twice over the 12-week period, with the second wave being heavier than the first.The rep ranges decrease as the weight lifted increases, which helps increase strength over the 12 weeks.The focus here is on the amount of weight moved and rep speed, and the goal on all work sets is to move the weight as explosively as possible.Rest periods should typically be 3-5 minutes for the main work sets. However, the key is to be sufficiently recovered before starting the next work set, so take longer breaks between sets if necessary.
The Volume Work
The high volume weeks are performed on the even-numbered training weeks, each consisting of ten work sets after warm-ups.The rest periods are much shorter, around 45-60 seconds. The weights used will also be much lighter.While in the heavy week you'll reach training weights as high as 95% of your one-rep maximum, you won't exceed 80% of your one-rep max during the high volume weeks.However, don't mistake lighter as meaning less effort, as many find the opposite to be the case. The high number of sets combined with short rest periods has sent more than one athlete searching for the ralphing pail.Like the heavy weeks, a wave-style of programming is used to facilitate strength gains while minimizing the risk of overtraining.
Assistance Work
All my programs are designed to test your strength mentally as well as physically. Although the emphasis on your leg day will be on squatting, the assistance work is the furthest thing from a walk in the park.
Heavy Squat Weeks (Weeks 1, 3, 5, etc.)
During heavy weeks, leg presses, walking lunges, lying leg curls, and barbell stiff legged deadlifts will round out the leg day.The leg presses will be performed in a pyramid style, with the weight increasing while the rep range decreases. The goal is to go as heavy as possible, and each heavy week you should try to hit a PR in the amount of weight lifted.
Leg press:*Work up to sets of 10, 8, and 6 repsLunge:*3 x 20 reps
Lying leg curl:*3 x 8 repsBarbell stiff-legged deadlift:*3 x 8 reps
Light Squat Weeks (Weeks 2, 4, 6, etc.)
For the high volume weeks, again we'll go straight to leg pressing after squatting, but this time the purpose is to force as much blood into the legs as possible.The goal is to complete 100 total reps in four sets while resting no more than three minutes between sets. Here the focus is on completing the reps within the required time frame and not the load.
themondtster
New member
Week10
Day1. Explosives Oly
1.Clean&Jerk- 95 3*1 115 3*1 135 3*1 145 3*1
2.Snatch- 65 3*3 85 2*3 105*3
3.FrontSquats- 135*5 175*5 195*5
4a.OverheadSquats- 65*5 75*5 85*5
4b.BehindNeckPress- 65*5 75*5 85*5
5a. 25#medBallThrusters- 2sets failure
5b. 25#suitcaseStepUps- 2sets failure
The clean&jerks are 3*1 because I reset each rep by standing up and starting from beginning. Only about 5-10 secs between reps. Really wanting to focus on the explosive parts to help with other lifts.
Day2. Off
Day3.
Wu:
1a. Deadlifts- 135*5 155*5 175*5
1b. StiffLegDeads- 135*5 155*5 175*5
Work:
2.Deadlifts- 225*5 275*5 295*5 305*5
3.StiffLegDeads-225 3*5
4.HangingSnatchPull- 105 2*6
5.HangingCleanPulls- 145 2*6
120#latpulldown:
6A.reverse-*10*8
6B.wide- *10*6
6C.narrow- *8*6
Warming up with that super set really helped. Felt real good about it.
Day1. Explosives Oly
1.Clean&Jerk- 95 3*1 115 3*1 135 3*1 145 3*1
2.Snatch- 65 3*3 85 2*3 105*3
3.FrontSquats- 135*5 175*5 195*5
4a.OverheadSquats- 65*5 75*5 85*5
4b.BehindNeckPress- 65*5 75*5 85*5
5a. 25#medBallThrusters- 2sets failure
5b. 25#suitcaseStepUps- 2sets failure
The clean&jerks are 3*1 because I reset each rep by standing up and starting from beginning. Only about 5-10 secs between reps. Really wanting to focus on the explosive parts to help with other lifts.
Day2. Off
Day3.
Wu:
1a. Deadlifts- 135*5 155*5 175*5
1b. StiffLegDeads- 135*5 155*5 175*5
Work:
2.Deadlifts- 225*5 275*5 295*5 305*5
3.StiffLegDeads-225 3*5
4.HangingSnatchPull- 105 2*6
5.HangingCleanPulls- 145 2*6
120#latpulldown:
6A.reverse-*10*8
6B.wide- *10*6
6C.narrow- *8*6
Warming up with that super set really helped. Felt real good about it.
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