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Raw Strength For Powerlifting
The Only 12-Week Peaking Program Specifically Designed for Elite Raw Powerlifting Performance 1
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Raw Strength For Powerlifting © Jordan Syatt of Syatt Fitness LLC All Rights Reserved Published in the United States of America by: Syatt Fitness LLC 101 Willow Avenue, Apartment 02 ·Somerville, MA 02140 E-mail Support:
[email protected] This edition first published in November 2014 No part of this book may be reproduced in any form or by any means without the prior written consent of Jordan Syatt of Syatt Fitness LLC.
DISCLAIMER The author and publisher of this material is not responsible in any manner whatsoever for any injury and/or death that may occur through following the instructions contained in this material. The activities, physical and otherwise, described herein are for informational purposes only and may be too strenuous and/or dangerous for some readers. All readers should consult a physician before engaging in the activities described herein.
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Table of Contents Chapter 1: Program Overview……………………………………………4 History of the Program……………………………………………...4 How Strong Will You Get? …………………………………………7 Periodization Overview………………………………………….......9 Chapter 2: Optimal Lifting Technique…………………………………...11
Squat………………………………………………………………….12 Bench Press…………………………………………………………..13 Conventional Deadlift……………………………………………….14 Sumo Deadlift………………………………………………………..15
Chapter 3: How Much Weight Should You Use…………………………16 Chapter 4: Program Instructions………………………………………....18 Chapter 5: Weeks 1-3………………………………...................................20 Chapter 6: Weeks 4-6………………………………...................................25 Chapter 7: Weeks 7-9………………………………...................................33 Chapter 8: Weeks 10-12: The Peaking Phase……....................................36 Chapter 9: Week 13: Re-testing Your Max’s………………………….…38 Chapter 10: What’s Next?...........................................................................39 Chapter 11: FAQ…………………………………………………………..40
Bonus Packages! BONUS PACKAGE 1: Dynamic Effort Training Debunked…………...46 BONUS PACKAGE 2: How to Pull the Slack Out of the Bar…………..52
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Chapter 1: Program Overview Let’s be clear: This is a powerlifting program. A high level, elite performance, powerlifting program specifically designed for you to add as much strength as humanly possible to your Squat, Bench Press, & Deadlift total in the shortest conceivable time frame. 12-weeks. Now, I’m not going to waste your time (or mine) writing a 60,000 word ebook when all you really want to do is follow the program and lift heavy weight. So I’m going to make this brief. Very brief. Only including what is absolutely essential…or at least entertaining. In this short chapter I’ll outline the history of the program, how much strength you’ll gain while following the program, and provide a general breakdown of my periodization scheme. If you don’t care about the history (a brief recollection of how I came up with the template herein and the results my lifters have experienced using it) then feel free to skip ahead to the section titled “How Strong Will You Get?”
The History of this Program I created the first model of this program in late 2011. Having recently spent several months training at both Westside Barbell and Cressey Sports Performance, I modeled the original program off of those two systems. Using that first template my clients experienced tremendous results. Everyone – men & women, beginner & advanced trainees - was getting stronger and progressing rapidly…but it wasn’t as efficient as I wanted it to be. 4
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And I knew the results could be better. So midway through 2012 I made serious changes to the template. I progressed further from the Westside methodology while still utilizing a modification of their Max Effort/Dynamic Effort split. Similar on the surface but very different when truly broken down. The new template proved to be much more effective at keeping my lifters fresh while producing phenomenal results. But I noticed a common pattern. Squats and Deadlifts were consistently improving but the Bench Press was oddly sporadic. Some improved a lot while others…not nearly as much. This was unacceptable. I had no use for occasionally great results. I needed great results on a consistent basis. It was time for another change. I spent the next 14-months reading, researching, tinkering with my clients’ programs, and tracking excruciating amounts of data. Finally, 2 years after the creation of the original program, I developed a program that produced astounding results. Consistently astounding results. At this point I launched the first GET STRONG Challenge and beta tested the program in a group setting among 7 lifters of varying competencies. The results? Extraordinary. Each lifter drastically increased their total, all the way up to the winner (Rob, an advanced trainee) who improved his Squat, Bench Press, and Deadlift by a total of 127lbs. 5
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Yes. You read that correctly. Rob added 127lbs to his total in 12-weeks. And he was an advanced trainee. Not a beginner. I was on to something. I knew I had created a great program…but I also knew it could be even better. I tinkered with the template for several more months before launching the 2nd GET STRONG Challenge and, to my disbelief, the results were even better. Given to a group of 8 lifters, 5 of whom added a minimum of 100lbs to their total, the winner, Alessandro, increased his total by a whopping 198lbs. I was in shock. Not only were my lifters getting extraordinary results, they were getting extraordinary results on a consistent basis that far exceeded the results of any program I’d ever heard of. I was onto something. And even though I was ecstatic with the results…I knew there was room for improvement. After several months of experimentation on myself and a few select clients, I launched the 3rd and most recent GET STRONG Challenge. The results? Even better. Amidst a group of 8 lifters, several of whom were considered advanced, a number of them increased their totals by more than 100lbs. The crazy part?
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The winner, Ian, increased his total by a tremendous 210lbs, the 2nd place winner, Scott, increased his total by an insane 195lbs, and the 3rd place winner, Jason, increased his total by a whopping 165lbs. I was speechless. I had no clue what to say. These results were simply unheard of. No coach, no team, and no program had ever produced results like this on a consistent basis…which is why I decided it was time to make this program public. For you. For you to use exactly as written (an important point I’ll touch on soon) and boost your total as much a humanly possible in the shortest conceivable time frame. Which begs the question…
How Strong Will You Get? I can’t say. Not exactly, at least. It’s impossible for me to know precisely how much strength you are going to gain in the following 12-weeks. That being said, I can give you a fairly accurate estimate. But before I do, I need to make myself abundantly clear.
If you want to get the best results from this program, you MUST follow the program exactly as written. Do NOT modify it. Do NOT assume you can add/remove/change sets & reps, percentages, total volumes & intensities, etc. 7
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You can’t. You are not a special butterfly. Everything is in here for a reason. If you change the program at all, even the slightest bit, then do NOT blame me for your poor results. That’s on you. Now that’s out of the way, let’s talk about how strong you can expect to get. On average, my clients who follow this template add between 80-120lbs to their total in the first 12-weeks. Regardless of age, gender, or lifting experience…the overall average falls right around a total increase of 100lbs to their Squat, Bench Press, and Deadlift total. Does that mean you’ll add 100lbs to your total? Not necessarily. Some people only add 60lbs. But think about that for a second: 1) 60lbs is below the current average. As I said, most lifters add between 80-120lbs in their first 12-weeks, and this includes intermediate/advanced lifters as well. Odds are, assuming you follow the program exactly as-is, you will add more than 60lbs to your total. 2) A total increase of 60lbs in 12-weeks is incredible. Most lifters don’t increase their total that much in a year, never mind 12-weeks. Even if you only increase your total by 60lbs…that’s still 60lbs! So how much will you gain? I can’t say for certain. 8
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Could be 50lbs…could be 210lbs. There’s just no way to know exactly how strong you’ll get. Either way, you will get stronger. And, odds are, you’ll add somewhere between 80-120lbs to your Squat, Bench Press, and Deadlift total in the first 12-weeks.
Periodization Overview This section could be an entire book - a very, very long book - in and of itself. There are so many factors at play within every training cycle that it would be impossible to outline my reasoning behind every component without writing a 100,000 word novel and boring you to tears. That being the case, I’m going to give you a very…very brief overview of the periodization scheme and how it’s designed to function. Once we’re done, we’ll go into detail discussing each individual phase of the program and how to use it to get the best results. The Entire Program is technically 13-weeks. I know I wrote 12 but the 12th week is a de-load and the 13th week is the final testing phase. Regardless, there are 12-weeks of training and 1-week of testing. The Total Number of Phases works out to 4 individual 3-week waves. In other words, throughout the 12 training weeks you will complete 4 separate programs, each program lasting 3-weeks. Each Training Phase has 1 overarching main goal along with several underlying mini goals. This is the essence of Conjugated (not Concurrent) Periodization which focuses on improving 1 major quality at a time while maintaining and/or slightly improving other qualities simultaneously.* The most common goals include strength (obviously), hypertrophy, rate of force development (RFD), speed, technique enhancement, and general physical preparedness (GPP). 9
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*Side note: Westside, while often said to be a form of Conjugated Periodization, is actually Concurrent in nature. Granted, this is arbitrary information but one major distinction between my template and that of WSBB. Training Weeks are Split by upper body (Bench Press) and lower body (Squat & Deadlift) workouts. This works out to a total of 4 training days per week with 2 focused on the upper body and 2 focused on the lower body. Training Days are Split by Maximal Effort and Dynamic Effort workouts.* Maximal Effort training days tend to be high(er) intensity/low(er) volume and focus on improving maximal strength in the competition lifts. Dynamic Effort days, on the other hand, tend to be low(er) intensity/high(er) volume and focus on improving technique, rate of force development, muscle hypertrophy, and GPP. *Side Note: While I’m using WSBB terminology, the manner in which the sessions are structured varies drastically from the way they’re implemented within Westside’s template. I can’t stress enough how truly different this programming is from that of WSBB. De-Loads are based on individual need. I pre-programmed 1 de-load week (Week 7) as that’s when most lifters need it most but, other than that, this program is entirely based on auto regulation. In other words, you will perform as best you can on any given day. If that means going heavy and hitting a new PR…great. If that means dropping the weight and focusing on technique…that’s fine too. If there’s one thing you’ll learn from this program it’ll be how to listen to your body and understand when to push it and when to scale things back.
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Chapter 2 OPTIMAL LIFTING TECHNIQUE You could follow the best training program in the world but if your technique sucks you won’t make any progress. Or worse, you’ll end up severely injured. Keep in mind…I took the time to film the technique videos below because learning, understanding, and using proper technique is paramount to your long-term strength success. I wouldn’t have taken the time to film these videos if it wasn’t absolutely essential. Watch the videos, practice perfect form, and never sacrifice your technique in order to put more weight on the bar. If you can’t lift a weight with perfect technique, you shouldn’t be lifting that weight at all.
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Squat Technique
Click the link and enter the password below to access my instructional squat tutorial
Link: Squat Tutorial Password: RSPLSquat
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Bench Press Technique
Click the link and enter the password below to access my instructional bench press tutorial
Link: Bench Press Tutorial Password: RSPLBench
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Conventional Deadlift Technique
Click the link and enter the password below to access my instructional conventional deadlift tutorial
Link: Conventional Deadlift Tutorial Password: RSPLConv
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Sumo Deadlift Technique
Click the link and enter the password below to access my instructional sumo deadlift tutorial
Link: Sumo Deadlift Tutorial Password: RSPLSumo
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Chapter 3 How Much Weight Should You Use? Within the Raw Strength training program I rarely tell you exactly how much weight to use. Occasionally I provide you with a specific percentage to use during Dynamic Effort work but, aside from that, you will learn how to auto-regulate your training. Through using this program you will: Practice and learn how to listen to your body. Come to understand when you should really push for more weight. Know when it’s necessary for you to back off and take it light. And while this process isn’t necessarily easy, it is extremely beneficial and once you understand how to auto-regulate your training you will set yourself up for long-term success. With that in mind... Q: Can you explain how I’m supposed to know how much weight I should be putting on the bar? A: I answer this question in detail in THIS VIDEO (PWord: SFTP001) so make sure you watch it (several times) as everything you need to know is covered in-depth. Generally speaking, for movements where I did not provide a specific weight/percentage guideline, you are meant to lift as much weight as possible while maintaining perfect form and adhering to the prescribed sets and repetitions. Not sure what I mean? Watch the video linked above for an in-depth explanation.
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Q: How much weight am I supposed to use for each individual working set? A: I answer this question in detail in THIS VIDEO (PWord: SFTP002) so make sure you watch it (several times) as everything you need to know is covered in-depth. Generally speaking, it doesn’t matter if you do sets across, ascending sets, descending sets, etc…so long as you adhere to the set/rep guidelines, maintain perfect form, and make sure each work set is challenging to complete. Not sure what I mean? Watch the video linked above for an in-depth explanation.
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Chapter 4 Program Instructions 1. Frequency: 4x/week a. Ex: Monday, Wednesday, Friday, Saturday b. Ex: Monday, Tuesday, Thursday, Friday c. Ex: Tuesday, Thursday, Saturday, Sunday 2. Overview: You will be training 4 times per week using an upper body/lower body split. 2 days will be devoted to Maximal Effort training and 2 days will be devoted to Dynamic Effort training. a. Maximal Effort Training The first exercise on Max Effort days involves progressively working up to 1-3 sets of 1-5 maximal effort (i.e. very heavy) repetitions. When progressing to your “work sets” (i.e. heaviest sets) follow the guidelines below: 1. Warm-up with light weight performing 2-5 repetitions per warm-up set 2. Make progressively smaller jumps in weight as you get closer to your “working weight” for that specific day. For example, if you’re performing 3 x 3 Deadlifts and your “working weight” is 315lbs, then your jumps might look like this: a. 135 (1 x 5) b. 185 (1 x 5) c. 225 (1 x 4) d. 265 (1 x 3) e. 285 (1 x 2) f. 315 (3 x 3) -- Work Sets 3. Perform your work sets and rest periods as prescribed in the program. Maintain proper form/technique throughout all sets. b. Dynamic Effort Training Lower Body: The first exercise on Dynamic Effort Lower Body days involves working up to 1 top set of a heavy 3-5RM in the Squat. I will tell you exactly how many reps to perform. Your job is to lift as much as possible, while maintaining perfect form, for the prescribed number of repetitions. 18
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Following this movement you will progress to Speed Squats and Deadlifts. In essence, this involves lifting sub-maximal weights as quickly and explosively as possible. This does NOT suggest lifting explosively at the expense of form and technique. Rather you must keep perfect form while executing these movements as fast as possible. Upper Body: The first exercise on Dynamic Effort Upper Body days involves Bench Pressing sub-maximal weights as quickly and explosively as possible. This does NOT suggest lifting explosively at the expense of form and technique. Rather you must keep perfect form while executing these movements as fast as possible. Stick to the sets, reps, percentages, rest-periods, and general guidelines as outlined in your program. c. Accessory Exercises: All subsequent exercises following the main Max Effort/Dynamic Effort movements are considered Accessory Exercises. Unless otherwise noted, completing the prescribed number of sets and repetitions for each Accessory Exercise should be do-able but very difficult. Aim to increase weight while maintaining perfect form on a weekly basis. If you want to warm-up for specific accessory exercise’s that is fine but only 1-2 warm-up sets is necessary. Other than that, follow the sets, reps, rest periods, and general guidelines as outlined in your program 3. Supersets: Near the tail-end of your training sessions you will be super-setting specified exercises. Supersets are indicated when two different exercises have the exact same background color (except for white). To superset, simply alternate between the two exercises using as little rest as possible while maintaining perfect form. Repeat the exercises in this fashion until you’ve completed all prescribed sets and repetitions. 4. Warm-up: Prior to every training session you MUST perform an adequate warm-up. I suggest you download my FREE warm-up guide by signing for my newsletter. 5. Tracking Progress: Log each training session in your log book. Keep track of this religiously! If you aren’t keeping track of progress, you’re wasting your time. 6. Go lift: Now!
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Chapter 5: The Program Weeks 1-3 Day 1: Max Effort Lower Body 1) Back Squat Sets Reps Load Week 1:3 x 5 Week 2:3 x 3 Week 3: 4 x 2 Note: Remember, these are MAXIMAL EFFORT sets! These should be HEAVY!!!
Rest Period
2) Sumo Deadlift Week 1: 3 x 5 Week 2: 3 x 5 Week 3: 3 x 5
Sets
Reps
Load
Rest Period
Reps
Load
Rest Period
Reps/Time
Load
Rest Period
3a) Barbell RDL - Video Sets Week 1: 3 x 10 Week 2: 3 x 10 Week 3: 4 x 10 Note: Squeeze your glutes TIGHT!!! 3b) RKC Plank - Video Week 1: 3 x 15sec Week 2: 3 x 15sec Week 3: 3 x 15sec
Sets
Note: Exercises 3a and 3b are an example of a superset. Refer to the Program Instructions on the previous page for explicit instructions on how to perform a superset.
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Day 2: Max Effort Bench Press 1) Bench Press Sets Reps Week 1: 3 x 5 Week 2: 3 x 3 Week 3: 4 x 2 Note: Remember, these are MAXIMAL EFFORT sets!
Load
Rest Period
Reps
Load
Rest Period
Bent Over Barbell Row Sets Reps with Pause on Chest Video Week 1: 4 x 8 Week 2: 4 x 8 Week 3: 4 x 6 Note: Pause on chest for 2sec for every repetition.
Load
Rest Period
Reps
Load
Rest Period
Reps
Load
Rest Period
2) Barbell Bench Press with 3sec Pause on Chest Week 1: 3 x 6 Week 2: 3 x 6 Week 3: 3 x 6
Sets
3)
4a) [Weighted] ChinSets Up/Chin-Grip Lat Pull Down - Video Week 1: 3 x 10 Week 2: 3 x 10 Week 3: 3 x 10 Note: Palms facing your face. 4b) Dumbbell Front Sets Shoulder Raise - Video Week 1: 3 x 12 Week 2: 3 x 12 Week 3: 3 x 12
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Day 3: Dynamic Effort Lower 1) Back Squat Sets Reps Load Rest Period Week 1: 1 x 5 Week 2: 1 x 4 Week 3: 1 x 3 Note: This is NOT Dynamic Effort. This involves working up to a single MAXIMAL EFFORT set of the prescribed number of repetitions. 2) Dynamic Effort Squat Week 1: Week 2: Week 3:
Sets
Reps
Load (% of 1RM)
Rest Period
6 6 6
2 2 2
70% 75% 80%
:30 - :60sec :30 - :60sec :30 - :60sec
3) Dynamic Effort Conventional Deadlift Week 1: Week 2: Week 3:
Sets
Reps
Load (% of 1RM)
Rest Period
8 7 6
1 2 3
75% 70% 65%
:30 - :60sec :30 - :60sec :30 - :60sec
4a) Supine Hamstring Curl Sets Reps Load Rest Period on Physio Ball - Video Week 1: 3 x 12 Week 2: 3 x 12 Week 3: 3 x 12 Note: Keep your glutes squeezed tight THE ENTIRE TIME!!! This should BURN the hamstrings. 4b) RKC Plank Sets Reps/Time Load Rest Period Week 1: 3 x 15sec Week 2: 3 x 15sec Week 3: 3 x 15sec
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Day 4: Dynamic Effort Bench Press 1) Dynamic Effort Bench Press Week 1: Week 2:
Sets
Reps
Load (% of 1RM)
Rest Period
9 9
3 3
70% 75%
:30 - :60sec :30 - :60sec
Week 3:
9
3
80%
:30 - :60sec
2) Bench Press Cluster Sets Reps Load Rest Period Video Week 1: [3 x 2] x 3 w/ 10s Rest Week 2: [3 x 2] x 4 w/ 10s Rest Week 3: [4 x 2] x 4 w/ 10s Rest Note: Instructions for cluster set are provided on the following page. (USE A SPOTTER!) 3) Deadstop Dumbbell Sets Reps Row - Video Week 1: 4 x 8/side Week 2: 4 x 8/side Week 3: 4 x 8/side Note: Pause dumbbell on ground between every rep and re-set.
Load
Rest Period
4a) Leaning Lat Pull Down Sets Reps/arm Load Rest Period Week 1: 3 x 10 Week 2: 3 x 10 Week 3: 3 x 10 Note: Lean back at a 45deg angle and row the bar all the way to your chest. Squeeze your back TIGHT and use your Bench Press grip. 4b) Front Shoulder Sets Reps/arm Load Rest Period Dumbbell Raise Week 1: 3 x 15 Week 2: 3 x 15 Week 3: 3 x 15
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Cluster Sets Description: Choose an appropriate weight and perform 4 x 2 reps with only 10 seconds rest in between each set. Once you’ve completed all 4 sets you can rest for 2 minutes. Repeat the entire process 2 more times Example: Bench: [4 x 2] x 3 Bench x 2, rest 10s, Bench x 2, rest 10s, Bench x 2, rest 10s, Bench x 2 Rest 2 min Bench x 2, rest 10s, Bench x 2, rest 10s, Bench x 2, rest 10s, Bench x 2 Rest 2min Bench x 2, rest 10s, Bench x 2, rest 10s, Bench x 2, rest 10s, Bench x 2
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Chapter 6: The Program Weeks 4-6 Day 1: Max Effort Lower Body 1) Conventional Deadlift Sets Reps Load Week 1:3 x 4 Week 2:3 x 3 Week 3: 4 x 2 Note: Remember, these are MAXIMAL EFFORT sets! These should be HEAVY!!!
Rest Period
2) Back Squat Week 1: 3 x 5 Week 2: 3 x 4 Week 3: 3 x 4
Sets
Reps
Load
Rest Period
Front Loaded Barbell Reverse Lunge - Video Week 1: 3 x 8/leg Week 2: 3 x 8/leg Week 3: 3 x 8/leg
Sets
Reps
Load
Rest Period
[Weighted] Hip Extension - Video Week 1: 3 x 12 Week 2: 3 x 12 Week 3: 3 x 12
Sets
Reps/Time
Load
Rest Period
3a)
3b)
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Day 2: Max Effort Bench Press 1) Bench Press Sets Reps Week 1:3 x 5 Week 2:3 x 3 Week 3: 4 x 1 Note: Remember, these are MAXIMAL EFFORT sets!
Load
Rest Period
2) Incline Barbell Bench Press Week 1: 3 x 6 Week 2: 3 x 5 Week 3: 3 x 5
Sets
Reps
Load
Rest Period
Seated Straight Bar Sets Cable Row Week 1: 4 x 6 Week 2: 4 x 6 Week 3: 4 x 6 Note: Use your Bench Press grip.
Reps
Load
Rest Period
Reps
Load
Rest Period
Reps
Load
Rest Period
3)
4) [Weighted] Neutral Sets Grip Chin-Up/Lat Pull Down Week 1: 3 x 8 Week 2: 3 x 8 Week 3: 3 x 8 Note: Palms facing each other 5a) Batwing Row - Video Week 1: 2 x 12 Week 2: 2 x 12 Week 3: 2 x 12
Sets
5b) [Weighted] Push-Up Sets Reps Load Rest Period with Pause on Chest Video Week 1: 2 x 10 Week 2: 2 x 12 Week 3: 2 x 12 Note: Pause for 2 seconds on chest during every repetition. Maintain tightness – do NOT just “hang out” in the bottom position.
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Day 3: Dynamic Effort Lower 1) Back Squat Sets Reps Load Rest Period Week 1: 1 x 5 Week 2: 1 x 4 Week 3: 1 x 3 Note: This is NOT Dynamic Effort. This involves working up to a single MAXIMAL EFFORT set of the prescribed number of repetitions. 2) Dynamic Effort Squat Week 1: Week 2: Week 3:
Sets
Reps
Load (% of 1RM)
Rest Period
7 7 7
2 2 2
70% 75% 80%
:30 - :60sec :30 - :60sec :30 - :60sec
3) Dynamic Effort Sumo Deadlift Week 1: Week 2: Week 3:
Sets
Reps
Load (% of 1RM)
Rest Period
8 7 6
1 2 3
70% 65% 60%
:30 - :60sec :30 - :60sec :30 - :60sec
4a) Glute-Ham Raise Sets Reps Load Rest Period Video Week 1: 3 x 12 Week 2: 3 x 12 Week 3: 3 x 12 Note: Click here for beginner advanced progressions. Keep your glutes squeezed tight THE ENTIRE TIME!!! 4b) Single-Leg Hip Sets Reps/Time Load Rest Period Extension - Video Week 1: 3 x 12/leg Week 2: 3 x 12/leg Week 3: 3 x 12/leg Note: Squeeze your butt!
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Day 4: Dynamic Effort Bench Press 1) Dynamic Effort Close-Grip Bench Press Week 1: Week 2:
Sets
Reps
Load (% of 1RM)
Rest Period
9 9
3 3
70% 75%
:30 - :60sec :30 - :60sec
Week 3:
9
3
80%
:30 - :60sec
2) Bench Press Week 1: 3 x 6 Week 2: 3 x 6 Week 3: 3 x 6
Sets
Reps
Load
Rest Period
3) Inverted Row with 2sec Sets Reps Load Pause on Chest - Video Week 1: 4 x 8 Week 2: 4 x 8 Week 3: 4 x 8 Note: Use your bench press grip. Pause on your chest for 2 seconds on every rep.
Rest Period
4) [Weighted] Neutral Grip Chin-Up/Lat Pull Down Week 1: 3 x 10 Week 2: 3 x 10 Week 3: 3 x 10
Sets
Reps/arm
Load
Rest Period
Cable Face Pull Video Week 1: 2 x 15 Week 2: 2 x 15 Week 3: 2 x 15
Sets
Reps/arm
Load
Rest Period
[Weighted] Push-Up Week 1: 2 x 10 Week 2: 2 x 10 Week 3: 2 x 10
Sets
Reps
Load
Rest Period
5a)
5b)
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Chapter 7: The Program Weeks 7-9 Day 1: Max Effort Lower Body 1) Back Squat with 2sec Pause in Hole Week 1:3 x 5 @60% initial 1RM Week 2:3 x 3 HEAVY Week 3: 4 x 2 HEAVY
Sets
Reps
Load
Rest Period
2” Deficit Sumo Deadlift Week 1: 3 x 5 @ 60% initial 1RM Week 2: 3 x 4 HEAVY Week 3: 3 x 4 HEAVY
Sets
Reps
Load
Rest Period
Dumbbell Walking Forward Lunge - Video Week 1: 3 x 8/leg Week 2: 3 x 7/leg Week 3: 3 x 6/leg
Sets
Reps
Load
Rest Period
Cable Pull Through Video Week 1: 3 x 12 Week 2: 3 x 12 Week 3: 3 x 12
Sets
Reps/Time
Load
Rest Period
2)
3a)
3b)
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Day 2: Max Effort Bench Press 1) Bench Press with 2sec Pause on Chest Week 1:3 x 5 @ 65% Initial 1RM Week 2:3 x 3 HEAVY Week 3: 4 x 2 HEAVY
Sets
Reps
Load
Rest Period
Incline Bench Press Week 1: 3 x 6 moderate weight Week 2: 3 x 6 Week 3: 3 x 6
Sets
Reps
Load
Rest Period
T-Bar Row Sets Reps Week 1: 3 x 8 Week 2: 4 x 8 Week 3: 4 x 6 Note: Use 25lb plates (not 45lb plates) for a larger ROM
Load
Rest Period
Load
Rest Period
Load
Rest Period
Hindu Push-Up - Video Sets Reps Load Week 1: Omit Week 2: 2 x * Week 3: 2 x * *Stop 3-4 reps before muscular failure. Do NOT go to complete failure!!!
Rest Period
2)
3)
4) Wide Neutral-Grip Lat Sets Reps Pull Down Week 1: 3 x 10 Week 2: 3 x 10 Week 3: 3 x 10 Note: Palms facing each other and arms out wide. 5a) Alternating Batwing Row’s - Video Week 1: Omit Week 2: 2 x 12/arm Week 3: 2 x 12/arm
Sets
Reps
5b)
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Day 3: Dynamic Effort Lower 1) Pause Squat Sets Reps Load Rest Period Week 1: Omit Week 2: 1 x 4 Week 3: 1 x 3 Note: This is NOT Dynamic Effort. This involves working up to a single MAXIMAL EFFORT set of the prescribed number of repetitions. 2) Dynamic Effort Squat Week 1: Week 2: Week 3:
Sets
Reps
Load (% of 1RM)
Rest Period
8 8 8
2 2 2
65% 70% 75%
:30 - :60sec :30 - :60sec :30 - :60sec
3) Dynamic Effort Conventional Deadlift Week 1: Week 2: Week 3:
Sets
Reps
Load (% of 1RM)
Rest Period
8 7 6
1 2 3
65% 60% 55%
:30 - :60sec :30 - :60sec :30 - :60sec
4a) Snatch-Grip Romanian Sets Reps Load Deadlift - Video Week 1: 3 x 12 LIGHT! Week 2: 3 x 12 Week 3: 3 x 12 Note: Use lifting straps so grip isn’t an issue 4b) Reverse Crunch - Video Sets Reps/Time Load Week 1: 3 x 8 Week 2: 3 x 8 Week 3: 3 x 8 Note: Lower SLOWLY!!! Each rep should take between 3-5 seconds.
Rest Period
Rest Period
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Day 4: Dynamic Effort Bench Press 1) Dynamic Effort Bench Press Week 1: Week 2:
Sets
Reps
Load (% of 1RM)
Rest Period
9 9
3 3
70% 75%
:30 - :60sec :30 - :60sec
Week 3:
9
3
80%
60sec
2) 2sec Pause Bench Press Sets Cluster Week 1: [3 x 2] x 3 w/ 10s Rest Week 2: [3 x 2] x 3 w/ 10s Rest Week 3: [4 x 2] x 4 w/ 10s Rest
Reps
Load
Rest Period
Load
Rest Period
3) Dumbbell Row with Sets Reps Pause on Chest - Video Week 1: 4 x 8/arm Week 2: 4 x 8/arm Week 3: 4 x 8/arm Note: Add a brief pause when the DBell is at chest height. 4) [Weighted] Alt Grip Sets Reps/arm Load Rest Period Chin-Up/Lat Pull Down Week 1: 3 x 4/grip Week 2: 3 x 5/grip Week 3: 3 x 5/grip Note: Use a mixed-grip as you would during the Deadlift. Hands should be shoulder-width apart. Change grip halfway through the set. 5) Cable Face Pull Week 1: 2 x 15 Week 2: 2 x 15 Week 3: 2 x 15
Sets
Reps/arm
Load
Rest Period
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Chapter 8: The Peaking Phase Weeks 10-12 Congratulations. You’ve made it to the final 3-week peaking phase of the program. Here’s how it works: Week 1: EXTREMELY heavy! This is an all-out max effort week. Have fun. Week 2: Moderate week. Not heavy but not excessively light either. You should feel yourself working but it should never be an extreme strain. Week 3: EASY! Absolutely DO NOT go too hard. Stressing yourself this week will be counterproductive to your goals Week 4: This is the re-testing week and is described in-depth in the following chapter. Now go have some fun and lift heavy ass weight!
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Day 1: Max Effort Lower Body 1) Preferred Deadlift (Sumo OR Conv) Week 1:3 x 2 HEAVY Week 2:3 x 4 @ 80% Week 3:2 x 3 @ 60%
Sets
Reps
Load
Rest Period
Back Squat Week 1: 3 x 3 HEAVY Week 2: 3 x 4 @ 80% Week 3: 2 x 3 @ 60%
Sets
Reps
Load
Rest Period
Single-Leg RDL - Video Sets Week 1: 3 x 8/leg Week 2: 3 x 8/leg Week 3: 3 x 8/leg
Reps
Load
Rest Period
[Weighted] Bent Knee Hanging Leg Raise Video Week 1: 3 x 8 Week 2: 3 x 8 Week 3: 3 x 8
Reps/Time
Load
Rest Period
2)
3a)
3b) Sets
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Day 2: Max Effort Bench Press 1) Bench Press Week 1:4 x 2 HEAVY Week 2:3 x 4 @ 85% Week 3: 3 x 5 @65%
Sets
Reps
Load
Rest Period
Floor Press - Video Week 1: 3 x 5 Week 2: 3 x 5 MODERATE Week 3: 3 x 5 EASY
Sets
Reps
Load
Rest Period
Bent Over Barbell Row Week 1: 4 x 6 Week 2: 4 x 6 Week 3: 3 x 6
Sets
Reps
Load
Rest Period
2)
3)
4) Leaning Lat Pull Down Sets Reps Load Rest Period Week 1: 3 x 8 Week 2: 3 x 8 Week 3: 3 x 8 Note: Lean backwards at a 45deg angle and row to your chest. Use a straight bar and your bench press grip.
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Day 3: Dynamic Effort Lower 1) Squat Sets Reps Load Rest Period Week 1: 1 x 3 HEAVY Week 2: 1 x 5 MODERATE Week 3: Omit Note: This is NOT Dynamic Effort. This involves working up to a single MAXIMAL EFFORT set of the prescribed number of repetitions. 2) Dynamic Effort Squat Week 1: Week 2:
Sets
Reps
Load (% of 1RM)
Rest Period
8 6
2 2
75% 60%
:30 - :60sec :30 - :60sec
Week 3:
4
2
50%
:30 - :60sec
3) Dynamic Effort Preferred Deadlift Week 1: Week 2: Week 3:
Sets
Reps
Load (% of 1RM)
Rest Period
8 6 4
1 2 1
60% 50% 50%
:30 - :60sec :30 - :60sec :30 - :60sec
4a) [Weighted] Glute-Ham Raise Week 1: 3 x 8 HEAVY Week 2: 3 x 8 MODERATE Week 3: 3 x 8 EASY
Sets
Reps
Load
Rest Period
Bodysaw - Video Week 1: 3 x 10 Week 2: 3 x 10 Week 3: 3 x 10
Sets
Reps/Time
Load
Rest Period
4b)
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Day 4: Dynamic Effort Bench Press 1) Dynamic Effort Bench Press Week 1: Week 2:
Sets
Reps
Load (% of 1RM)
Rest Period
9 9
3 3
70% 65%
:30 - :60sec :30 - :60sec
Week 3:
Omit
Omit
Omit
Omit
2) Dumbbell Bench Press Week 1: 3 x 5 HEAVY Week 2: 3 x 6 MODERATE Week 3: 3 x 8 LIGHT
Sets
Reps
Load
Rest Period
Seated Cable Neutral Grip Row Week 1: 4 x 6 Week 2: 4 x 6 Week 3: 3 x 6
Sets
Reps
Load
Rest Period
Chin-Grip Lat Pull Down Week 1: 3 x 8 Week 2: 3 x 8 Week 3: 3 x 8
Sets
Reps/arm
Load
Rest Period
3)
4)
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Chapter 9: Re-Testing Your Max’s Week 13 The time has come. It’s finally time for you to re-test your max’s to see how much progress you’ve made over the past 12-weeks.
Here Is Your Testing Schedule MONDAY: Work up to a 1RM in the Squat WEDNESDAY: Work up to a 1RM in the Bench Press FRIDAY: Work up to a 1RM in the Deadlift
Important Notes 1) Every testing day you should, first and foremost, go through your standard warm-up routine. After an extensive dynamic warm-up, go right into warming up for your new 1RM.
YOU MUST use the guide outlined in THIS ARTICLE!
