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Ctipp22
02-16-2016, 06:13 PM
The Program
Week 1
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) 7%
Competition Raw Bench Work up to x4 @9 (Load Drop) 7%
Pin Press Bench Work up to x5 @9 (Load Drop) 7%

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x4 @9 (Load Drop) 7%
Floor Press Work up to x4 @9 (Load Drop) 7%
Front Squat Work up to x6 @9 (Load Drop) 7%
Tbar Row 4 by 10 Controlled heavy

Thursday
Exercise Protocol
Pin Squat Work up to x5 @9 (Load Drop) 7%
Bench (touch and go) Work up to x6 @10 (Load Drop) 7%
OH Press Work up to x6 @9 (Load Drop) 7%

Friday
Exercise Protocol
Rack Pull (Below Knee) up to x5 @9 (Load Drop) 7%
Close Grip Bench Work up to x6 @9 (Load Drop) 7%
Snatch Grip SLDL Work up to x6 @9 (Load Drop) 7%

Week 2
Monday
Exercise Protocol
Squat w/belt Work up to x5 @9 (Load Drop) 5% Fatigue
Competition Raw Bench Work up to x5 @9 (Load Drop) 5% Fatigue
Incline Dumbbell Work up to x4 @9 (Load Drop) 5% Fatigue

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x5 @9 (Load Drop) 5% Fatigue
Pin Press (mid range) Work up to x3 @9 (Load Drop) 5% Fatigue
SSB Box Squat Work up to x7 @9 (Load Drop) 5% Fatigue
Tbar Row 4 by 10 Controlled heavy

Thursday
Exercise Protocol
Squat w/belt, wraps Work up to x4 @9 (Load Drop) 5% Fatigue
Bench (touch and go) Work up to x5 @9 (Load Drop) 5% Fatigue
Close Grip Incline Work up to x7 @9 (Load Drop) 5% Fatigue

Friday
Exercise Protocol
Rack Pull (below knee) Work up to x4 @9 (Load Drop) 5% Fatigue
J.M. Press Work up to x7 @9 (Load Drop) 5% Fatigue
Kroc Rows up to x7 @9 (Load Drop) 5% Fatigue

Ctipp22
02-16-2016, 06:14 PM
Week 3
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 7% Fatigue
Competition Raw Bench Work up to x3 @9 (Load Drop) 7% Fatigue
Incline Dumbell Bench Work up to x5 @9 (Load Drop) 7% Fatigue

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x3 @9 (Load Drop) 7% Fatigue
Floor Press Work up to x4 @9 (Load Drop) 7% Fatigue
Front Squat Work up to x5 @9 (Load Drop) 7% Fatigue
Tbar Row 4 by 10 Controlled heavy

Thursday
Exercise Protocol
Pin Squat Work up to x5 @9 (Load Drop) 7% Fatigue
Bench (touch and go) Work up to x8 @10 (Load Drop) 7% Fatigue
OHP Press Work up to x5 @9 (Load Drop) 7% Fatigue

Friday
Exercise Protocol
Banded Deadlift Work up to x5 @9 (Load Drop) 7% Fatigue
Close Grip Bench Work up to x5 @9 (Load Drop) 7% Fatigue
Snatch Grip SLDL Work up to x5 @9 (Load Drop) 7% Fatigue

Week 4
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) 5% Fatigue
Competition Raw Bench Work up to x4 @9 (Load Drop) 5% Fatigue
Pause Incline Barbell Bench Work up to x3 @9 (Load Drop) 5% Fatigue

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x4 @9 (Load Drop) 5% Fatigue
Pin Press (mid range) Work up to x2 @9 (Load Drop) 5% Fatigue
303 Tempo Squat Work up to x6 @9 (Load Drop) 5% Fatigue
Tbar Row 4 by 10 Controlled heavy


Thursday
Exercise Protocol
Squat w/belt, wraps Work up to x3 @9 (Load Drop) 5% Fatigue
Bench (touch and go) Work up to x4 @9 (Load Drop) 5% Fatigue
Close Grip Incline Work up to x6 @9 (Load Drop) 5% Fatigue

Friday
Exercise Protocol
Rack Pull (below knee) Work up to x3 @9 (Load Drop) 5% Fatigue
J.M. Press Work up to x6 @9 (Load Drop) 5% Fatigue
Tbar Rows Work up to x6 @9 (Load Drop) 5% Fatigue

Ctipp22
02-16-2016, 06:14 PM
Week 5
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 5% Fatigue
Bench (touch and go) Work up to x7 @10 (Load Drop) 5% Fatigue
Pin Press Bench Work up to x5 @8 (Repeat) 5% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x3 @9 (Load Drop) 5% Fatigue
Deadlift w/belt Work up to x3 @9 (Load Drop) 5% Fatigue
OH Press Work up to x5 @8 (Repeat) 5% Fatigue
Front Squat Work up to x5 @8 (Repeat) 5% Fatigue

Friday
Exercise Protocol
SSB Box Squat Work up to x4 @9 (Load Drop) 5% Fatigue
Pin Press (chest level) Work up to x4 @9 (Load Drop) 5% Fatigue
Snatch Grip SLDL Work up to x5 @8 (Repeat) 5% Fatigue

Week 6
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) 8% Fatigue
Bench (touch and go) Work up to x3 @9 (Load Drop) 8% Fatigue
Close Grip Floor Press Work up to x6 @8 (Repeat) 8% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x4 @9 (Load Drop) 8% Fatigue
Deadlift w/belt Work up to x4 @9 (Load Drop) 8% Fatigue
Military Work up to x6 @8 (Repeat) 8% Fatigue
Olympic Squat Work up to x6 @8 (Repeat) 8% Fatigue



Friday
Exercise Protocol
Squat w/belt, wraps Work up to x2 @9 (Load Drop) 8% Fatigue
2ct Pause Bench Work up to x2 @9 (Load Drop) 8% Fatigue
Pendlay Rows Work up to x6 @8 (Repeat) 8% Fatigue

Ctipp22
02-16-2016, 06:15 PM
Week 7
Monday
Exercise Protocol
Squat w/belt Work up to x2 @9 (Load Drop) 5% Fatigue
Bench (touch and go) Work up to x6 @10 (Load Drop) 5% Fatigue
Close Grip Bench Work up to x4 @8 (Repeat) 5% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x2 @9 (Load Drop) 5% Fatigue
Deadlift w/belt Work up to x2 @9 (Load Drop) 5% Fatigue
OH Press Work up to x4 @8 (Repeat) 5% Fatigue
Front Squat Work up to x4 @8 (Repeat) 5% Fatigue

Friday
Exercise Protocol
2ct Pause Squat Work up to x3 @9 (Load Drop) 5% Fatigue
Pin Press (chest level) Work up to x3 @9 (Load Drop) 5% Fatigue
Snatch Grip SLDL Work up to x4 @8 (Repeat) 5% Fatigue

Week 8
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 5% Fatigue
Bench (touch and go) Work up to x2 @9 (Load Drop) 5% Fatigue
Close Grip Floor Press Work up to x5 @8 (Repeat) 5% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x3 @9 (Load Drop) 5% Fatigue
Deadlift w/belt Work up to x3 @9 (Load Drop) 5% Fatigue
Military Work up to x5 @8 (Repeat) 5% Fatigue
2ct Pause Squat Work up to x5 @8 (Repeat) 5% Fatigue

Friday
Exercise Protocol
Squat w/belt, wraps Work up to x2 @9 (Load Drop) 5% Fatigue
2ct Pause Bench Work up to x2 @9 (Load Drop) 5% Fatigue
Pendlay Rows Work up to x5 @8 (Repeat) 5% Fatigue



Week 9
Monday: Squat, Bench, and Deadlift. Work up to 92% of previous 1RM for one set of one.
Wednesday: Squat, Bench, and Deadlift. Go through your warm up routine (not heavier than 80%)
Friday / Saturday: Practice competition. Test 1RM in Squat, Bench, and Deadlift

Ctipp22
02-16-2016, 07:27 PM
Also I am 220 pounds 6 foot 2
Long legs short torso with average to short arms. Weakness is the lockout on deadlifts between knees and lockout position. Mid thigh. Squat weakness is after the stretch reflex out of the hole. Bench weakness is mid to lockout. My lift maxes are.

Deadlift 525
Squat 455
Bench 350

chris_ottawa
02-22-2016, 08:55 AM
Maybe start with 5% fatigue the first week and don't do more than one high fatigue week every 3-5 weeks, you don't want too many high fatigue weeks or you will burn out. Especially considering there is no deload in this program. Exercise selection seems OK assuming that those target your weaknesses, but I would stick with the same exercises for 3-4 weeks or at least alternate from week to week like in the Generalized Intermediate program. I'm also skeptical about any kind of rows named after Janae Marie Kroc, formerly known as Matt.

Also, what was your training like before this? If you were training each lift once a week with low volume then I would say you should gradually increase frequency and volume. In most cases you are better off making smaller changes to your programing rather than starting something completely different.

chris_ottawa
02-22-2016, 08:58 AM
Another thing, you say that have issues with your deadlift lockout. I would guess that you are pulling with a rounded back, so if you are going to do rack pulls that might not help if you set up for the with a straight back. Deadlifts with bands or chains would help, or deadlifts paused below the knees.

Ctipp22
02-22-2016, 02:34 PM
Another thing, you say that have issues with your deadlift lockout. I would guess that you are pulling with a rounded back, so if you are going to do rack pulls that might not help if you set up for the with a straight back. Deadlifts with bands or chains would help, or deadlifts paused below the knees.

Dude thank you for answering. So I've been lifting for 3 years and have ran many programs with varying frequency. Candito, 531, custom DUP work, Sheiko. I did very well on Candito doing everything twice a week. My deadlifts do get just slightly rounded around 90% or so. maybe 85% I read Mike T's article on lockout so I chose rack pulls based on where I decelerate the most.( right after the knees to the top of lockout) I have improved this greatly as of late but still not powerful at lockout. I have one banded deadlift workout toward the end but I can always swap rack pulls for bands. So I can switch the first week to 5% and I am transitioning into a full blown tranny with my kroc rows. Should I just rewrite or just adjust certain weeks. If you had to change around a couple things what would you do??
Thanks for your help

Colin

chris_ottawa
02-22-2016, 03:11 PM
As far as rack pulls, you can give them a try and see if you notice an improvement. I had issues in the past with my upper back rounding, deadlifts against bands and SSB squats seemed to fix that. SSB good mornings are good for that too. You don't want to do everything at one time because then you never really get used to any one movement and you don't know what's working, so in general I would say to keep the same exercises for one block (4 weeks in this case) and then change things around like switch rack pulls for band deadlifts or front squat for ssb squat.

Overall the program is decent, you basically just used the example of the Generalized Intermediate program but the only way to know if its good or not is to see how it works for you. Personally, I don't like the Wednesdays with 4 exercises because it ends up being a real long workout and I'm burnt out by the last exercise, but if it works for you then stick with it. You could train 4x/week all through the program too. I would recommend doing some GPP work, at least some chin ups/pulldowns or light rows once a week. At one point I got all into training nothing but the main lifts and close variations and I ended up having some shoulder and bicep issues, now I do rows & chins plus light high rep curls and band pull aparts to keep the shoulders in balance. Some people can get away with not doing any external rotation work but a lot don't. Just don't waste too much time and energy on stuff that won't directly improve you lifts.

Ctipp22
02-22-2016, 03:17 PM
As far as rack pulls, you can give them a try and see if you notice an improvement. I had issues in the past with my upper back rounding, deadlifts against bands and SSB squats seemed to fix that. SSB good mornings are good for that too. You don't want to do everything at one time because then you never really get used to any one movement and you don't know what's working, so in general I would say to keep the same exercises for one block (4 weeks in this case) and then change things around like switch rack pulls for band deadlifts or front squat for ssb squat.

Overall the program is decent, you basically just used the example of the Generalized Intermediate program but the only way to know if its good or not is to see how it works for you. Personally, I don't like the Wednesdays with 4 exercises because it ends up being a real long workout and I'm burnt out by the last exercise, but if it works for you then stick with it. You could train 4x/week all through the program too. I would recommend doing some GPP work, at least some chin ups/pulldowns or light rows once a week. At one point I got all into training nothing but the main lifts and close variations and I ended up having some shoulder and bicep issues, now I do rows & chins plus light high rep curls and band pull aparts to keep the shoulders in balance. Some people can get away with not doing any external rotation work but a lot don't. Just don't waste too much time and energy on stuff that won't directly improve you lifts.


I am going to re write a little bit considering what you said and ill post it here when done later today!

Thank you

Colin

Ctipp22
02-22-2016, 04:20 PM
As far as rack pulls, you can give them a try and see if you notice an improvement. I had issues in the past with my upper back rounding, deadlifts against bands and SSB squats seemed to fix that. SSB good mornings are good for that too. You don't want to do everything at one time because then you never really get used to any one movement and you don't know what's working, so in general I would say to keep the same exercises for one block (4 weeks in this case) and then change things around like switch rack pulls for band deadlifts or front squat for ssb squat.

Overall the program is decent, you basically just used the example of the Generalized Intermediate program but the only way to know if its good or not is to see how it works for you. Personally, I don't like the Wednesdays with 4 exercises because it ends up being a real long workout and I'm burnt out by the last exercise, but if it works for you then stick with it. You could train 4x/week all through the program too. I would recommend doing some GPP work, at least some chin ups/pulldowns or light rows once a week. At one point I got all into training nothing but the main lifts and close variations and I ended up having some shoulder and bicep issues, now I do rows & chins plus light high rep curls and band pull aparts to keep the shoulders in balance. Some people can get away with not doing any external rotation work but a lot don't. Just don't waste too much time and energy on stuff that won't directly improve you lifts.

715716717

Ctipp22
02-22-2016, 04:21 PM
Don't know how hard it is to see. On a Desktop or Laptop you should be able to open images and see fine.

Colin

chris_ottawa
02-23-2016, 09:25 AM
Don't know how hard it is to see. On a Desktop or Laptop you should be able to open images and see fine.

Colin
I'm on a laptop and it's blurry as hell, better just cut and paste if anything.

Ctipp22
02-23-2016, 02:05 PM
I'm on a laptop and it's blurry as hell, better just cut and paste if anything.


The Program
Week 1
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) 5%
Competition Raw Bench Work up to x4 @9 (Load Drop) 5%
Pin Press Bench Work up to x5 @9 (Load Drop) 5%

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x4 @9 (Load Drop) 5%
Floor Press Work up to x4 @9 (Load Drop) 5%
Front Squat Work up to x6 @9 (Load Drop) 5%
Tbar Row 4 by 10 Controlled heavy

Thursday
Exercise Protocol
Pin Squat Work up to x5 @9 (Load Drop) 5%
Bench (touch and go) Work up to x6 @10 (Load Drop) 5%
OHP Work up to x6 @9 (Load Drop) 5%

Friday
Exercise Protocol
Rack Pull (Below Knee) up to x5 @9 (Load Drop) 5%
Close Grip Bench Work up to x6 @9 (Load Drop) 5%
Snatch Grip SLDL Work up to x6 @9 (Load Drop) 5%

Week 2
Monday
Exercise Protocol
Squat w/belt Work up to x5 @9 (Load Drop) 7% Fatigue
Competition Raw Bench Work up to x5 @9 (Load Drop) 7% Fatigue
Pin Press Bench Work up to x4 @9 (Load Drop) 7% Fatigue

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x5 @9 (Load Drop) 7% Fatigue
Floor Press Work up to x3 @9 (Load Drop) 7% Fatigue
Front Squat Work up to x7 @9 (Load Drop) 7% Fatigue
Tbar Row 4 by 10 Controlled heavy

Thursday
Exercise Protocol
Pin Squat Work up to x4 @9 (Load Drop) 7% Fatigue
Bench (touch and go) Work up to x5 @9 (Load Drop) 7% Fatigue
OHP Work up to x7 @9 (Load Drop) 7% Fatigue

Friday
Exercise Protocol
Rack Pull (below knee) Work up to x4 @9 (Load Drop) 7% Fatigue
Close Grip Bench Work up to x7 @9 (Load Drop) 7% Fatigue
Snatch Grip SLDL up to x7 @9 (Load Drop) 7% Fatigue
Tbar Row 4 by 10 Controlled Heavy

Week 3
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 5% Fatigue
Competition Raw Bench Work up to x3 @9 (Load Drop) 5% Fatigue
Pin Press Bench Work up to x5 @9 (Load Drop) 5% Fatigue

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x3 @9 (Load Drop) 5% Fatigue
Floor Press Work up to x4 @9 (Load Drop) 5% Fatigue
Front Squat Work up to x5 @9 (Load Drop) 5% Fatigue
Tbar Row 4 by 10 Controlled heavy

Thursday
Exercise Protocol
Pin Squat Work up to x5 @9 (Load Drop) 5% Fatigue
Bench (touch and go) Work up to x8 @10 (Load Drop) 5% Fatigue
OHP Press Work up to x5 @9 (Load Drop) 5% Fatigue

Friday
Exercise Protocol
Rack Pull Work up to x5 @9 (Load Drop) 5% Fatigue
Close Grip Bench Work up to x5 @9 (Load Drop) 5% Fatigue
Snatch Grip SLDL Work up to x5 @9 (Load Drop) 5% Fatigue

Week 4
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) 5% Fatigue
Competition Raw Bench Work up to x4 @9 (Load Drop) 5% Fatigue
Pin Press Bench Work up to x3 @9 (Load Drop) 5% Fatigue

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x4 @9 (Load Drop) 5% Fatigue
Floor Press Work up to x2 @9 (Load Drop) 5% Fatigue
Front Squat Work up to x6 @9 (Load Drop) 5% Fatigue
Tbar Row 4 by 10 Controlled heavy


Thursday
Exercise Protocol
Squat w/belt, Work up to x3 @9 (Load Drop) 5% Fatigue
Bench (touch and go) Work up to x4 @9 (Load Drop) 5% Fatigue
OHP Work up to x6 @9 (Load Drop) 5% Fatigue

Friday
Exercise Protocol
Rack Pull (below knee) Work up to x3 @9 (Load Drop) 5% Fatigue
Close Grip Bench Work up to x6 @9 (Load Drop) 5% Fatigue
Snatch Grip SLDL Work up to x6 @9 (Load Drop) 5% Fatigue
Tbar Row 4 by 10 Controlled Heavy

Ctipp22
02-23-2016, 02:06 PM
Week 5
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 3% Fatigue
Bench (touch and go) Work up to x7 @10 (Load Drop) 3% Fatigue
Pin Press Bench Work up to x5 @8 (Repeat) 3% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x3 @9 (Load Drop) 3% Fatigue
Deadlift w/belt Work up to x3 @9 (Load Drop) 3% Fatigue
OH Press Work up to x5 @8 (Repeat) 3% Fatigue
Front Squat Work up to x5 @8 (Repeat) 3% Fatigue

Friday
Exercise Protocol
SSB Box Squat Work up to x4 @9 (Load Drop) 3% Fatigue
Pin Press (chest level) Work up to x4 @9 (Load Drop) 3% Fatigue
Snatch Grip SLDL Work up to x5 @8 (Repeat) 3% Fatigue

Week 6
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) 8% Fatigue
Bench (touch and go) Work up to x3 @9 (Load Drop) 8% Fatigue
Pin Press Work up to x6 @8 (Repeat) 8% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x4 @9 (Load Drop) 8% Fatigue
Deadlift w/belt Work up to x4 @9 (Load Drop) 8% Fatigue
OHP Work up to x6 @8 (Repeat) 8% Fatigue
Front Squat Work up to x6 @8 (Repeat) 8% Fatigue



Friday
Exercise Protocol
SSB Box Squat Work up to x2 @9 (Load Drop) 8% Fatigue
Pin Press Bench Work up to x2 @9 (Load Drop) 8% Fatigue
Pendlay Rows Work up to x6 @8 (Repeat) 8% Fatigue

Week 7
Monday
Exercise Protocol
Squat w/belt Work up to x2 @9 (Load Drop) 5% Fatigue
Bench (touch and go) Work up to x6 @10 (Load Drop) 5% Fatigue
Pin Press Bench Work up to x4 @8 (Repeat) 5% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x2 @9 (Load Drop) 5% Fatigue
Deadlift w/belt Work up to x2 @9 (Load Drop) 5% Fatigue
OHP Work up to x4 @8 (Repeat) 5% Fatigue
Front Squat Work up to x4 @8 (Repeat) 5% Fatigue

Friday
Exercise Protocol
SSB Box Squat Work up to x3 @9 (Load Drop) 5% Fatigue
Pin Press (chest level) Work up to x3 @9 (Load Drop) 5% Fatigue
Pendlay Rows Work up to x4 @8 (Repeat) 5% Fatigue

Week 8
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 5% Fatigue
Bench (touch and go) Work up to x2 @9 (Load Drop) 5% Fatigue
Pin Press Work up to x5 @8 (Repeat) 5% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x3 @9 (Load Drop) 5% Fatigue
Deadlift w/belt Work up to x3 @9 (Load Drop) 5% Fatigue
OHP Work up to x5 @8 (Repeat) 5% Fatigue
Front Squat Work up to x5 @8 (Repeat) 5% Fatigue

Friday
Exercise Protocol
Squat w/belt, wraps Work up to x2 @9 (Load Drop) 5% Fatigue
2ct Pause Bench Work up to x2 @9 (Load Drop) 5% Fatigue
Pendlay Rows Work up to x5 @8 (Repeat) 5% Fatigue



Week 9
Monday: Squat, Bench, and Deadlift. Work up to 92% of previous 1RM for one set of one.
Wednesday: Squat, Bench, and Deadlift. Go through your warm up routine (not heavier than 80%)
Friday / Saturday: Practice competition. Test 1RM in Squat, Bench, and Deadlift

Ctipp22
02-23-2016, 02:28 PM
made the exercises more consistent throughout and reduced some stress. I can always throw a deload in if needed.

chris_ottawa
02-23-2016, 05:09 PM
That's OK, you could always switch some exercises on the second block (weeks 5-8). I see you have pin press, ohp, and front squat all through the program, you could switch those for something else like long pause bench or feet up bench, some incline variation, and maybe SSB squat or something else that you think will help your squat. Beltless squat is another option.

chris_ottawa
02-23-2016, 05:10 PM
If everything is progressing then there's no need to switch up the exercises but eventually things tend to go stale, just keep that in mind for the future.

Ctipp22
02-23-2016, 05:29 PM
If everything is progressing then there's no need to switch up the exercises but eventually things tend to go stale, just keep that in mind for the future.

Week 5
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 3% Fatigue
Close Grip Bench (touch and go) Work up to x7 @10 (Load Drop) 3% Fatigue
JM Press Bench Work up to x5 @8 (Repeat) 3% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x3 @9 (Load Drop) 3% Fatigue
Deadlift w/belt Work up to x3 @9 (Load Drop) 3% Fatigue
OH Press Work up to x5 @8 (Repeat) 3% Fatigue
Front Squat Work up to x5 @8 (Repeat) 3% Fatigue

Friday
Exercise Protocol
SSB Box Squat Work up to x4 @9 (Load Drop) 3% Fatigue
Pin Press (chest level) Work up to x4 @9 (Load Drop) 3% Fatigue
Snatch Grip SLDL Work up to x5 @8 (Repeat) 3% Fatigue

Week 6
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) 8% Fatigue
Bench (touch and go) Work up to x3 @9 (Load Drop) 8% Fatigue
JM Press Work up to x6 @8 (Repeat) 8% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x4 @9 (Load Drop) 8% Fatigue
Deadlift w/belt Work up to x4 @9 (Load Drop) 8% Fatigue
OHP Work up to x6 @8 (Repeat) 8% Fatigue
Front Squat Work up to x6 @8 (Repeat) 8% Fatigue



Friday
Exercise Protocol
SSB Box Squat Work up to x2 @9 (Load Drop) 8% Fatigue
Pin Press Bench Work up to x2 @9 (Load Drop) 8% Fatigue
Pendlay Rows Work up to x6 @8 (Repeat) 8% Fatigue

Week 7
Monday
Exercise Protocol
Squat w/belt Work up to x2 @9 (Load Drop) 5% Fatigue
Close Grip Bench (touch and go) Work up to x6 @10 (Load Drop) 5% Fatigue
JM Press Bench Work up to x4 @8 (Repeat) 5% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x2 @9 (Load Drop) 5% Fatigue
Deadlift w/belt Work up to x2 @9 (Load Drop) 5% Fatigue
OHP Work up to x4 @8 (Repeat) 5% Fatigue
Front Squat Work up to x4 @8 (Repeat) 5% Fatigue

Friday
Exercise Protocol
SSB Box Squat Work up to x3 @9 (Load Drop) 5% Fatigue
Pin Press (chest level) Work up to x3 @9 (Load Drop) 5% Fatigue
Pendlay Rows Work up to x4 @8 (Repeat) 5% Fatigue

Week 8
Monday
Exercise Protocol
Squat w/belt Work up to x3 @9 (Load Drop) 5% Fatigue
Close Grip Bench (touch and go) Work up to x2 @9 (Load Drop) 5% Fatigue
JM Press Work up to x5 @8 (Repeat) 5% Fatigue

Wednesday
Exercise Protocol
Competition Raw Bench Work up to x3 @9 (Load Drop) 5% Fatigue
Deadlift w/belt Work up to x3 @9 (Load Drop) 5% Fatigue
OHP Work up to x5 @8 (Repeat) 5% Fatigue
Front Squat Work up to x5 @8 (Repeat) 5% Fatigue

Friday
Exercise Protocol
Squat w/belt, wraps Work up to x2 @9 (Load Drop) 5% Fatigue
2ct Pause Bench Work up to x2 @9 (Load Drop) 5% Fatigue
Pendlay Rows Work up to x5 @8 (Repeat) 5% Fatigue



Week 9
Monday: Squat, Bench, and Deadlift. Work up to 92% of previous 1RM for one set of one.
Wednesday: Squat, Bench, and Deadlift. Go through your warm up routine (not heavier than 80%)
Friday / Saturday: Practice competition. Test 1RM in Squat, Bench, and Deadlift

Ctipp22
02-23-2016, 06:46 PM
That's OK, you could always switch some exercises on the second block (weeks 5-8). I see you have pin press, ohp, and front squat all through the program, you could switch those for something else like long pause bench or feet up bench, some incline variation, and maybe SSB squat or something else that you think will help your squat. Beltless squat is another option.

The Program
Week 1
Monday
Exercise Protocol
Squat w/belt Work up to x6 @9 (Load Drop) 5%
Competition Raw Bench Work up to x6 @9 (Load Drop) 5%
Pin Press Bench Work up to x4 @9 (Load Drop) 5%

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x4 @9 (Load Drop) 5%
Floor Press Work up to x4 @9 (Load Drop) 5%
Front Squat Work up to x6 @9 (Load Drop) 5%
Tbar Row 4 by 10 Controlled heavy

Thursday
Exercise Protocol
Pin Squat Work up to x5 @9 (Load Drop) 5%
Bench (touch and go) Work up to x6 @10 (Load Drop) 5%
OHP Work up to x6 @9 (Load Drop) 5%

Friday
Exercise Protocol
Rack Pull (Below Knee) up to x5 @9 (Load Drop) 5%
Close Grip Bench Work up to x6 @9 (Load Drop) 5%
Snatch Grip SLDL Work up to x6 @9 (Load Drop) 5%

Week 2
Monday
Exercise Protocol
Squat w/belt Work up to x5 @9 (Load Drop) 7% Fatigue
Competition Raw Bench Work up to x5 @9 (Load Drop) 7% Fatigue
Pin Press Bench Work up to x4 @9 (Load Drop) 7% Fatigue

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x5 @9 (Load Drop) 7% Fatigue
Floor Press Work up to x3 @9 (Load Drop) 7% Fatigue
Front Squat Work up to x7 @9 (Load Drop) 7% Fatigue
Tbar Row 4 by 10 Controlled heavy

Thursday
Exercise Protocol
Pin Squat Work up to x5 @9 (Load Drop) 7% Fatigue
Bench (touch and go) Work up to x6 @9 (Load Drop) 7% Fatigue
OHP Work up to x7 @9 (Load Drop) 7% Fatigue

Friday
Exercise Protocol
Rack Pull (below knee) Work up to x5 @9 (Load Drop) 7% Fatigue
Close Grip Bench Work up to x7 @9 (Load Drop) 7% Fatigue
Snatch Grip SLDL up to x8 @9 (Load Drop) 7% Fatigue
Tbar Row 4 by 10 Controlled Heavy

Week 3
Monday
Exercise Protocol
Squat w/belt Work up to x4 @9 (Load Drop) 5% Fatigue
Competition Raw Bench Work up to x4 @9 (Load Drop) 5% Fatigue
Pin Press Bench Work up to x5 @9 (Load Drop) 5% Fatigue

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x3 @9 (Load Drop) 5% Fatigue
Floor Press Work up to x5 @9 (Load Drop) 5% Fatigue
Front Squat Work up to x5 @9 (Load Drop) 5% Fatigue
Tbar Row 4 by 10 Controlled heavy

Thursday
Exercise Protocol
Pin Squat Work up to x5 @9 (Load Drop) 5% Fatigue
Bench (touch and go) Work up to x8 @10 (Load Drop) 5% Fatigue
OHP Press Work up to x5 @9 (Load Drop) 5% Fatigue

Friday
Exercise Protocol
Rack Pull Work up to x5 @9 (Load Drop) 5% Fatigue
Close Grip Bench Work up to x5 @9 (Load Drop) 5% Fatigue
Snatch Grip SLDL Work up to x5 @9 (Load Drop) 5% Fatigue

Week 4
Monday
Exercise Protocol
Squat w/belt Work up to x7 @9 (Load Drop) 5% Fatigue
Competition Raw Bench Work up to x8 @9 (Load Drop) 5% Fatigue
Pin Press Bench Work up to x5 @9 (Load Drop) 5% Fatigue

Tuesday
Exercise Protocol
Deadlift w/belt Work up to x4 @9 (Load Drop) 5% Fatigue
Floor Press Work up to x2 @9 (Load Drop) 5% Fatigue
Front Squat Work up to x6 @9 (Load Drop) 5% Fatigue
Tbar Row 4 by 10 Controlled heavy


Thursday
Exercise Protocol
Squat w/belt, Work up to x3 @9 (Load Drop) 5% Fatigue
Bench (touch and go) Work up to x4 @9 (Load Drop) 5% Fatigue
OHP Work up to x6 @9 (Load Drop) 5% Fatigue

Friday
Exercise Protocol
Rack Pull (below knee) Work up to x3 @9 (Load Drop) 5% Fatigue
Close Grip Bench Work up to x6 @9 (Load Drop) 5% Fatigue
Snatch Grip SLDL Work up to x6 @9 (Load Drop) 5% Fatigue
Tbar Row 4 by 10 Controlled Heavy



Here I added some reps on first block too.

chris_ottawa
02-25-2016, 12:37 PM
It seems like you are overcomplicating things. There's no need to do higher reps, remember that this is a peaking cycle. Unless you want to pay for coaching, I would just advise you to do the generalized intermediate program and if you don't like certain exercises then change them.