March 25, 2015
GPP Day
7 minutes for each exercices (Max rep)
Seated Cable Row
150 lb x 8/8/8/8/7/6/6

Ab Wheel (kneeling)
13/13/13/13/12

Hammer Curl
30 lb x 8/8/8/8/8/6/6

Face-Pull
90 lb x 10/10/10/10/10/10

_________________________________________________________

March 27, 2015
Squat w/ Belt
325 lb x 5x3

Paused Squat w/ Belt
295 lb x 4x2

Front squat
225 lb x 5x3

OHP
95 lb x 12x3

SLDL
255 lb x 10x3
_________________________________________________________

Idk if anyone of you remember but last summer I asked for test subjects for a program I was building from the ground. I did a full overhaul intensity/volume/frequency wise and the novice lifter I coach and myself will me the first test subjects.

Program won't be easy. As you can see I went full retard with the stats LOL. Upper graph = Volume and lower = Intensity for each variants of the lifts. Min and max volume because of the rep/set ranges. This will be the form of autoregulation i will use for the 10 weeks prep.

Program is build with:
-Bloc periodization
-Daily ondulation periodization (DUP)
-Linear periodization




the whole thing look like this



This post was edited by Aube on Mar 27 2015 08:54pm

Bacongains From Hell
Week 1 - Day 1
Beltless Squat
225 lbs x 12x3

Paused Squat
200 lbs x 12x3

TnG Bench
170 lbs x 12x3

Paused Bench
155 lbs x 8x2

CG Bench
140 lbs x 12x3

Monday is meant to be an ''easy'' volume oriented day for Squat/Bench. However it was hard because I'm not used to high reps.

any chance you could make those fancy graphs for turtol to teach him how to measure food on scales properly and track calories?

What the hell am I looking at

MFW


This post was edited by PlaaD on Mar 31 2015 07:20am

Lol.



My programming for the next 10 weeks

This post was edited by Aube on Mar 31 2015 05:43pm

Cool, I'll be interested to see results

I'll post them don't worry

Bacongains From Hell
Week 1 - Day 2
Sumo Deadlift
405 lbs x 3x3
325 lbs x 12x3

Front Squat
195 lbs x 10x2


Fast and easy reps on deadlift. Quads were getting pumped at the end of the high rep sets.

solid programming and lifts man, I look forward to seeing your numbers closer to the meet!
keep up the good work

Thanks! I'm confident I'll hit my goals and total over 1300.


Bacongains From Hell
Week 1 - Day 3
TnG Bench
235 lbs x 5x3

Paused Bench
215 lbs x 3x3

CG Bench
195 lbs x8x3

Lat Pulldown

Barbell Shrug

This post was edited by Aube on Apr 2 2015 08:40am