The plan
A huge thanks to Clemson for helping me out on this, it wouldn’t be half of what it is without his help.
Micros 1-10:
Height: 6’0", short arms (max reach ~ 7’4")
Weight: 190, look about 175 because my legs are disproportionately large, especially quads from the depletion work I’ve done
Current maxes (last meso):
Deadlift: 420 (5 lb. on one side and 10 on other accidentally)
Full squat: 3454
Dumbbell military press: 50 lb. dbs 7
Chins: 11
Split squat: 36/each leg @ 225 (knee touching floor)
Bulgarian split squat: 36/each leg @ 115
Good morning: 2054
Bodyweight dips: 16
Stiff legged deadlift: 38 @ 225
Pushups: 50
NOTE below: “28 exercise bodybuilding circuit” is done using 8-15 reps on each exercise. If 8 reps are used the weight is an approximate 20RM, if 10 reps are used the weight is an approximate 25RM, and if 15 reps are used the weight is an approximate 30RM. 30s rest between sets:
- Front squats
- Snatch grip deadlifts
- Lat pulldown
- Bench press
- Weighted decline situps
- DB lunges
- Lateral raises
- Good mornings
9.Dips - Cable rows
- Standing cable crunch
- Cuban press
- Barbell split squats
- Weighted hypers
- Front raises
- Rear delt raises
17.Plate twists - Barbell step ups
- BW reverse hypers
20.Cable tricep extensions - Barbell rows
- Hanging leg raises
- Cuban press
- Bulgarian split squats
- Lateral raises
- Cable pull-throughs
- Front raises
- Rear delt raises
Prehabilitation circuit is done three times through and follows the same RM guidelines as the other circuit:
Side Lying DB abduction to 45°
Low Pulley External Rotation
Windmill
Face pulls
Side bends
Pushups
Saxon side bends
Reverse hypers
Dead bug twists
Step ups (squeeze glutes at top)
Cycle 1: 10 micros
GPP micro 1-4
Basic setup for GPP:
Monday-Squat based depletion
Tuesday-
Pull minor and push major
Wednesday-1500-1600m extensive tempo on treadmill, 22:00 on rowing machine, 2000 abs
Thursday-Hills, plyos, and powerball
Friday-Bodybuilding circuit
Saturday-
AM: 20 min. med ball circuit
PM: Deadlift based depletion (goodmornings done to below paralell until hamstring recruitment is felt
Sunday-Pull major and push minor
Monday-1240m sled pulls in varying styles + 12*~12 ft. w/ 40 lb. sled, 8 minutes sledgehammer work
Tuesday-OFF
Micro 1:
Monday-Split squats
Tuesday-3 sets depletion pushups w/ 90s break, 3 sets depletion pullups w/ 90s break, fifteen minutes of windmills, hand positions, angles, and time under tension push work
Wednesday-Prehabilitation focus bodybuilding circuit
Thursday-1212m hills; 50 foot contacts (10 squat jumps w/ hand behind head, 10 depth landings off of 18" chair but jumping above hurdle set at 36" and landing, 10 “box squat” jumps at slightly below paralell, 20 uphill bounds); 5/each hand powerball snatch throws, 6 two hand powerball snatch throws, 5/each hand rotational snatch throws
Friday-28 exercise bodybuilding circuit
Saturday-AM: 20 min. med ball circuit
PM: 50 goodmornings w/ 15 lb. Xvest, countdown from 20 with exercise where you have feet elevated and use your hamstrings and lower back to push part of yourself up so that for the most part only your neck and head is on the floor w/ 5s rest between sets
Sunday- 3 sets depletion chins w/ 90s break, 3 sets depletion pushups w/ feet elevated 18" and 90s break, 4 sets ? of 4s eccentric chins and 2 minute rests, 103 cluster chins w/ 30s rest, 2 sets of depletion bodyweight rows/fatman pullups on power rack pins (mostly horizontal)
Monday-1240m sled pulls in varying styles + 12~12 ft. w/ 40 lb. sled, 8 minutes sledgehammer work or loading tempo
Tuesday-OFF
Micro 2:
Day 1-Double countdown from 20 good mornings w/ Xvest at appropriate weight supersetted w/ four countdowns from 10 w/ Xvest (during first half of first and second sets countdown from 10-1 is done while doing 20-11 good mornings) of above feet elevated exercise
D2-5 sets of 20 pushups (last set to depletion), 3 sets depletion pullups w/ 90s break, twenty minutes of windmills, hand positions, angles, and time under tension push work
D3-Prehabilitation circuit
D4-1312m hills; 60 foot contacts (10 squat jumps w/ hand behind head, 20 depth landings off of 18" chair but jumping above hurdle set at 36" and landing, 10 “box squat” jumps at slightly below paralell, 210 uphill bounds); 5/each hand powerball snatch throws, 6 two hand powerball snatch throws, 5/each hand rotational snatch throws
D5-28 exercise bodybuilding circuit
D6-AM: 20 min. med ball circuit
PM:Uphill lunges: 3019 w/ walk back w/ Xvest at appropriate weight
D7-3 sets depletion chins w/ 90s break, 3 sets depletion pushups w/ feet elevated 18" and 90s break, 4 sets ? of 4s eccentric chins and 2 minute rests, 103 cluster chins w/ 30s rest, 2 sets of depletion bodyweight rows/fatman pullups on power rack pins (mostly horizontal)
D8-1240m sled pulls in varying styles + 12~12 ft. w/ 40 lb. sled, 8 minutes sledgehammer work or tempo loading
D9-OFF
Micro 3:
D1-Same as above but 1 full countdown from 20 on both good morning and prone exercise and then 2 10-1 countdowns supersetted with a full 20 countdown good morning set
D2-7 sets of 18 pushups (last set to depletion), 3 sets depletion pullups w/ 90s break, twenty minutes of windmills, hand positions, angles, and time under tension push work
D3-Prehab circuit
D4-1412m hills; 70 foot contacts (10 squat jumps w/ hand behind head, 10 depth landings off of 18" chair but jumping above hurdle set at 36" and landing, 10 “box squat” jumps at slightly below paralell, 20 uphill bounds, 45 reactive tuck jumps); 5/each hand powerball snatch throws, 6 two hand powerball snatch throws, 5/each hand rotational snatch throws
D5-28 exercise bodybuilding circuit
D6-AM:20 minute med ball circuit
PM-Double countdown from 20 squats and lunges w/ Xvest at appropriate weight (I’ll have to get a feel for it)
D7-3 sets depletion chins w/ 90s break, 3 sets depletion pushups w/ feet elevated 18" and 90s break, 4 sets ? of 4s eccentric chins and 2 minute rests, 123 cluster chins w/ 30s rest, 2 sets of depletion bodyweight rows/fatman pullups on power rack pins (mostly horizontal)
D8-1240m sled pulls in varying styles + 12*~12 ft. w/ 40 lb. sled, 8 minutes sledgehammer work or tempo loading
D9-OFF
Micro 4:
D1-Double countdown from 20 good mornings w/ Xvest at appropriate weight supersetted w/ double countdown from 20 also with Xvest of above feet elevated exercise (more weight on Xvest this week)
Tuesday-
D2-9 sets of 18 pushups (last set to depletion), 3 sets depletion pullups w/ 90s break, twenty minutes of windmills, hand positions, angles, and time under tension push work
D3-Prehab circuit
D4-1512m hills; 78 foot contacts (10 squat jumps w/ hand behind head, 00 depth landings off of 18" chair but jumping above hurdle set at 36" and landing, 10 “box squat” jumps at slightly below paralell, 210 uphill bounds, 74 reactive tuck jumps); 5/each hand powerball snatch throws, 6 two hand powerball snatch throws, 5/each hand rotational snatch throws (I assume done w/ hand starting at opposite leg and releasing over shoulder of hand?)
D5-28 exercise bodybuilding circuit
D6-AM: 20 min. med ball circuit
PM: Double countdown from 20 squats and lunges w/ Xvest at appropriate weight (more weight this week)
D7-3 sets depletion chins w/ 90s break, 3 sets depletion pushups w/ feet elevated 18" and 90s break, 4 sets ? of 4s eccentric chins and 2 minute rests, 133 cluster chins w/ 30s rest, 2 sets of depletion bodyweight rows/fatman pullups on power rack pins (mostly horizontal)
D8-1240m sled pulls in varying styles + 12~12 ft. w/ 40 lb. sled, 8 minutes sledgehammer work
D9-OFF
Accumulation week:
Micro 5:
Monday-1212m hills; 64 foot contacts (10 depth landings off of 18" chair but jumping above hurdle set at 36" and landing, 10 “box squat” jumps at slightly below paralell, 210 uphill bounds, 64 reactive tuck jumps); 6/each hand powerball snatch throws, 6 two handed powerball snatch throws
Weightroom:
310 full squats
2*4s iso push at sticking point
3 sets of each deadlift assistance, squat assistance, and weighted ab work all in 6-10 rep range
Tuesday-
AM-20 minute medball circuit
PM-
36 plyo pushups supersetted w/ 38 MB slams
Chins to failure3
64 speed DB military presses @ 50% with 4s iso push with bar at sticking point after 2nd, 4th, and final set
3*10 bench press
3 sets depletion fatman pullups
Wednesday-28 exercise bodybuilding circuit
Thursday-Same speed work, plyos, and powerball throws as Monday.
Weightroom: 310 deadlifts in less than one minute/each set
24s iso pull at sticking point
36-10 squat assistance
36-10 deadlift assistance
3*6-10 ab assistance
Friday-1240m sled pulls in varying styles + 12~12 ft. w/ 40 lb. sled
Saturday-
36 plyo pushups supersetted w/ 38 MB slams
310 db military press
3(max chins-3)
2*10 each front raises/lateral raises/rear delt raises/cuban press/side lying db abduction to 45 degrees/low pulley ext. rotation supersetted w/ 3:00 between first and second megasets
Eccentric chins * 3 (6s eccentric)
Sunday-OFF
NOTE: Wk. 6 is the week I’ll be going down to Miami. I’m not sure if it will be possible to do double sessions there so I’m going to just put the extra low intensity work after the weight room work. I don’t think this will be a big deal though. 6-10 are the max strength weeks.
Micro 6:
Monday-
Plyos: 510 jump squats w/ 30 lb. Xvest
28 static hold full jump squats w/ 30 lb. Xvest w/ 4s hold at bottom position
Weightroom: 36 full squats
24s iso push at sticking point
36-10 deadlift assistance
36-10 squat assistance
3*6-10 ab assistance
Tuesday-
Chins w/ BW + 10 lbs. to failure3
74 speed DB military presses @ 50% with 5s iso push with bar at sticking point after 2nd, 4th, and final set
104 cluster chins w/ 30s rest
210 each front raises/lateral raises/rear delt raises/cuban press/side lying db abduction to 45 degrees/low pulley ext. rotation supersetted w/ 3:00 between first and second megasets
Wednesday-28 exercise bodybuilding circuit
Thursday-Plyos: same as Monday
Weightroom: 36 deadlifts
24s iso pull at sticking point
36-10 squat assistance
36-10 deadlift assistance
3*6-10 ab assistance
Friday-30 minute medball circuit
Saturday-38 military press
3(max chins-3 w/ BW + 10 lbs.)
38 bench press
Horizontal cable rows:55
Low pulley ext. rotations * 3*12 supersetted w/
Eccentric chins * 3 (6s eccentric)
Sunday-OFF
Micro 7:
Monday:
Maximum triple full squats
Strip weight: 83 full squats w/ 90s rest
33 deadlift assistance
33 squat assistance
36-10 ab assistance
Tuesday:
Chins w/ BW + 15 lbs. to failure3
74 speed DB military presses @ 55% with 6s iso push with bar at sticking point after 2nd, 4th, and final set
114 cluster chins w/ 30s rest
210 each front raises/lateral raises/rear delt raises/cuban press/side lying db abduction to 45 degrees/low pulley ext. rotation supersetted w/ 3:00 between first and second megasets
2nd half bodybuilding circuit following weight session
Wednesday:
28 exercise bodybuilding circuit
Thursday:
54 speed deadlifts w/ 50% w/ 20s between reps and a minute between sets + work up to deadlift triple @ ~80% 3RM
82 speed full squats w/ 50% + bands
36-10 deadlift assistance
36-10 squat assistance
3*6-10 ab assistance
Friday-30 minute medball circuit
Saturday-310 military press
3(max chins-3 w/ BW + 15 lbs.)
46 bench press
Horizontal cable rows:46
3*12 side lying db abduction to 45 degrees supersetted w/
eccentric chins * 3 (6s eccentric)
Sunday-OFF
Micro 8:
Monday:
Maximum triple deadlift
Strip weight: 83 deadlifts w/ 90s rest
33 squat assistance
33 deadlift assistance
3 6-10 ab assistance
Tuesday:
Chins to failure3
74 speed DB military presses @ 60% with 4s iso push with bar at sticking point after 2nd, 4th, and final set
95 cluster chins w/ 30s rest
210 each front raises/lateral raises/rear delt raises/cuban press/side lying db abduction to 45 degrees/low pulley ext. rotation supersetted w/ 3:00 between first and second megasets
Wednesday:
28 exercise bodybuilding circuit
Thursday:
82 speed full squats w/ 55% + bands + work up to squat triple @ ~80% 3RM
54 speed deadlifts w/ 55% w/ 20s between reps and a minute between sets
36-10 deadlift assistance
36-10 squat assistance
3*6-10 ab assistance
Friday-30 minute medball circuit
Saturday-37 military press
3(max chins-3)
55 bench press
Horizontal cable rows:55
3*12 low pulley ext. rotation supersetted w/
Eccentric chins * 3 (6s eccentric)
Sunday-OFF
Micro 9:
Monday:
Maximum single full squat
Strip weight: 101 full squats w/ 60s rest
33 deadlift assistance
33 squat assistance
36-10 ab assistance
Tuesday:
Chins w/ BW + 10 lbs. to failure3
74 speed DB military presses @ 55% with 6s iso push with bar at sticking point after 2nd, 4th, and final set
3 sets depletion fatman pullups
2*10 each front raises/lateral raises/rear delt raises/cuban press/side lying db abduction to 45 degrees/low pulley ext. rotation supersetted w/ 3:00 between first and second megasets
First half bodybuilding circuit following weight session
Wednesday:
28 exercise bodybuilding circuit
Thursday:
54 speed deadlifts w/ 60% w/ 20s between reps and a minute between sets + work up to deadlift triple @~80% 1RM
82 speed full squats w/ 60% + bands
36-10 deadlift assistance
36-10 squat assistance
3*6-10 ab assistance
Friday-30 minute medball circuit
Saturday-38 military press
3(max chins-3 w/ BW + 10 lbs.)
38 bench press
Horizontal cable rows:46
3*12 side lying db abduction supersetted w/
Eccentric chins * 3 (6s eccentric)
Sunday-OFF
Micro 10:
Monday:
Maximum single deadlift
Strip weight: 101 deadlifts w/ 60s rest
33 squat assistance
33 deadlift assistance
36-10 ab assistance
Tuesday:
Chins to failure3
74 speed DB military presses @ 60% with 6s iso push with bar at sticking point after 2nd, 4th, and final set
105 cluster chins
210 each front raises/lateral raises/rear delt raises/cuban press/side lying db abduction to 45 degrees/low pulley ext. rotation supersetted w/ 3:00 between first and second megasets
2nd half bodybuilding circuit following weight session
Wednesday:
28 exercise bodybuilding circuit
Thursday:
82 speed full squats w/ 60% + bands + work up to single @~80% squat 1RM
54 speed deadlifts w/ 60% w/ 20s between reps and a minute between sets
36-10 deadlift assistance
36-10 squat assistance
3*6-10 ab assistance
Friday-30 minute medball circuit
Saturday-55 military press
3(max chins-3 w/ BW lbs.)
46 bench press
Horizontal cable rows:55
3*12 low pulley ext. rotation supersetted w/
Eccentric chins * 3 (6s eccentric)
Sunday-OFF
END OF CYCLE
Goals for cycle:
Weight: 190 to 197+. I have a very clearly defined four pack but have a small layer of fat that I that prevents me from having a clearly defined six. I would like to shed this during this cycle. I think with the extra low intensity work and since I’m now using the anti-catabolic cocktail from BSL it will happen.
Deadlift: 420 to 500
Full squat: 345*4 (estimated max 395) to 475
Military press: 50 lb. Dbs * 7 to 75 dbs *5
Chins: 11 to 20
Vertical: 37" to 41"
30m speed: Won’t be testing but the plan will hopefully help it sligthly.
The circuits are used to monitor fatigue. They will stay in the same order with the same amount of time between them and the weight I add will progress more slowly than the strength gains I’ll be making. This way if the circuit is harder one day than it was the last time I know that I need to take a day off and possibly scale back volume and then following the same volume building/dropping pattern from the lower volume.
I’ve just come off a recovery block that spanned from the Tuesday before last to yesterday. I played a little bit of basketball and did 2 microstretches a day (instead of usual 3). I ate clean all but the last two days when I went down to my friends house and ate like crap. My log since April 2003 can be found here:
http://www.charliefrancis.com/community/sh...hp?t=952&page=1
For those on here that don’t know me that’s pretty much my serious training career thus far and all but five weeks of it were training for sprinting.
