Plowingthrough
Level 1 Valued Member
Welcome to Log 1
Stats:M 31, 1.90/6'3 102kg/225lbs
Background: Been lifting since 18. Bodybuild style at first, 5/3/1 ish programs followed and almost always an upper-lower split. Used to combine lifting with basketball, now it's combined with running with a track club twice a week. I lift 3 times a week. My week now is as follows:
Mo: Lifting
Tue: Off
Wed: Lifting
Thu: Track
Fri: Lifting
Sat: Off
Sun: Track
Before this program I got inspired by Dan John's book Never let go in which there is a concept of 'The warm-up is the workout' which has you do loaded carries, pull-ups, goblet squats, core work, push-ups for quite some time before you actually go do the actual training which is fairly minimal. In my case, this was bench pressing and deadlifts which ended up being 120kg for the bench and 150 for the deadlift.
Since then I bought kettlebells, 24-28-32-36-40-44-48, and I'm ready to play with those. I was inspired by Andy Bolton's swing program of starting out at 5 x 5 going to 10 x 5 and then going to 10 x 10. I also got my inspiration from ROP for doing ladders on presses to accumulate volume while still working on strength principles. I feel the loaded carries from the program before really did something for me. I feel it in my running as well. I'm just more one piece and I seem to be tougher. I'm having a place for them in the new program.
The 10-week Program:
Monday
Warm-up: Goblet squats / 1 arm plank or crawls / lateral band walk x 3 rounds
------------
1 arm KB clean & press
+
Pullups
W 1-3: 3-5 x 1/2/3 *Ladders @24 kg
W 4-6: 2-4 x 2/3/4
W 7-9: 2-4 x 2/3/5
------------
Swings heavy EMOM
5-10 x 5
W 1-5: 6-10 x 5 @ 40 kg
W 6-10: 6-10 x 5 @ 44/48 (depending on how W 1-5 go)
------------
Suitcase carries
3 sets/side, starting with 32 kg walks walking slowly for about 20 meters
+
Ab band rotation
10 band rotations. Going to increase by feel.
------------
Prehab: Y-raises 3 x 10-15 for lower trap/posture
Wednesday
Warm-up: Goblet squat / Crawls / lateral band walk/medicine ball throw x 3 rounds
------------
Trap bar deadlift
W1: 3 x 5 @ 100 kg
W 2: 1x5 @ 100 / 2 x 5 @ 110
W 3: 1 x 5 @ 100/ 1 x 5 @ 110 / 1 x 5 @ 120
W 4: 2 x 3 @ 130 *At this point I'm going to do warm-ups before by feel
W 5: 2 x 3 @ 140
W 6: 1 x 3 @ 150
W 7: 1 x 2 @ 160
W 8: 1 x 2 @ 170
W 9/10: Depending on feel a sorta-max on either of those weeks with the other week off. 180?
Trap bar farmer walks
3 trips after deadlifting starting out with 100 and adjusting up by feel. Later on in the program going down to 2 trips and perhaps 1
-------------
Overhead carries
3 trips with a homemade thick bar that weighs almost nothing. Starting out with 40 kg going to 50 fairly soon and then we'll see.
+
Pullups
3 x 5 focus on quality and use holds up top when things get easy
-------------
Ab wheel 3 x
Friday
Warm-up: Goblet squat / 1 arm planks or crawls/ lateral band walk x 3 rounds
-------------
1 arm KB press 3 sets more by feel.
W 1: 3 x 5-10* @24kg *just one clean to get the bell set
W 2-?: 1 x 5 @24 / 1 x 5-10 @ 28 / 1 x 5-10 @ 24 When 28 feel solid I go to
W ?-?: 1 x 5 @45 / 1x5 @ 28 / 1x 2-6 @ 32
+
Chin-ups
3 sets 5 x 8
-------------
1 arm KB rack walk 1-3 trips starting at 24 and going up accordingly
-------------
Swings Light EMOM
10 x 5-10
W 1: 5/5/5/10/5/5/5/5/10/5 @32kg
W 2: 5/10/5/10/5/5/10/5/10/5
W 3: 10/5/10/5/10/10/5/10/5/10
W 4: 10/10/10/5/10/10/10/5/10/10
W 5: 10 x 10
W 6-10: Same but now with the 36 or the 40
-------------
Barbell rotations abs 3 x 5-10/side
-------------
Prehab: YTW face down on the floor 1-3 times for midback and posture
============================================================================================================
I'm going to do this program and then make any judgments about too much or too little and if it worked or not. The Bold printed numbers are goal numbers. If I can't make them fine I'll go with a lower option. I have some doubts about the linear deadlift progression as it's 30 kg's over my last pulled deadlift but I generally do better on trapbar deadlifts and I have done 200 kg x 3 in the past so it's not like I never been there. If things go too quickly I'll slow down and stay for another week at a certain weight. If things go well in the clean & presses on Monday I will do 30 total reps in 3 sets in W8 compared to 30 reps in 5 sets in W3. The volume is conservative considering all the other stuff I'm doing as well like the loaded carries and the sprints two days a week.
Tag request: @Decathlete @Coyotl
Stats:M 31, 1.90/6'3 102kg/225lbs
Background: Been lifting since 18. Bodybuild style at first, 5/3/1 ish programs followed and almost always an upper-lower split. Used to combine lifting with basketball, now it's combined with running with a track club twice a week. I lift 3 times a week. My week now is as follows:
Mo: Lifting
Tue: Off
Wed: Lifting
Thu: Track
Fri: Lifting
Sat: Off
Sun: Track
Before this program I got inspired by Dan John's book Never let go in which there is a concept of 'The warm-up is the workout' which has you do loaded carries, pull-ups, goblet squats, core work, push-ups for quite some time before you actually go do the actual training which is fairly minimal. In my case, this was bench pressing and deadlifts which ended up being 120kg for the bench and 150 for the deadlift.
Since then I bought kettlebells, 24-28-32-36-40-44-48, and I'm ready to play with those. I was inspired by Andy Bolton's swing program of starting out at 5 x 5 going to 10 x 5 and then going to 10 x 10. I also got my inspiration from ROP for doing ladders on presses to accumulate volume while still working on strength principles. I feel the loaded carries from the program before really did something for me. I feel it in my running as well. I'm just more one piece and I seem to be tougher. I'm having a place for them in the new program.
The 10-week Program:
Monday
Warm-up: Goblet squats / 1 arm plank or crawls / lateral band walk x 3 rounds
------------
1 arm KB clean & press
+
Pullups
W 1-3: 3-5 x 1/2/3 *Ladders @24 kg
W 4-6: 2-4 x 2/3/4
W 7-9: 2-4 x 2/3/5
------------
Swings heavy EMOM
5-10 x 5
W 1-5: 6-10 x 5 @ 40 kg
W 6-10: 6-10 x 5 @ 44/48 (depending on how W 1-5 go)
------------
Suitcase carries
3 sets/side, starting with 32 kg walks walking slowly for about 20 meters
+
Ab band rotation
10 band rotations. Going to increase by feel.
------------
Prehab: Y-raises 3 x 10-15 for lower trap/posture
Wednesday
Warm-up: Goblet squat / Crawls / lateral band walk/medicine ball throw x 3 rounds
------------
Trap bar deadlift
W1: 3 x 5 @ 100 kg
W 2: 1x5 @ 100 / 2 x 5 @ 110
W 3: 1 x 5 @ 100/ 1 x 5 @ 110 / 1 x 5 @ 120
W 4: 2 x 3 @ 130 *At this point I'm going to do warm-ups before by feel
W 5: 2 x 3 @ 140
W 6: 1 x 3 @ 150
W 7: 1 x 2 @ 160
W 8: 1 x 2 @ 170
W 9/10: Depending on feel a sorta-max on either of those weeks with the other week off. 180?
Trap bar farmer walks
3 trips after deadlifting starting out with 100 and adjusting up by feel. Later on in the program going down to 2 trips and perhaps 1
-------------
Overhead carries
3 trips with a homemade thick bar that weighs almost nothing. Starting out with 40 kg going to 50 fairly soon and then we'll see.
+
Pullups
3 x 5 focus on quality and use holds up top when things get easy
-------------
Ab wheel 3 x
Friday
Warm-up: Goblet squat / 1 arm planks or crawls/ lateral band walk x 3 rounds
-------------
1 arm KB press 3 sets more by feel.
W 1: 3 x 5-10* @24kg *just one clean to get the bell set
W 2-?: 1 x 5 @24 / 1 x 5-10 @ 28 / 1 x 5-10 @ 24 When 28 feel solid I go to
W ?-?: 1 x 5 @45 / 1x5 @ 28 / 1x 2-6 @ 32
+
Chin-ups
3 sets 5 x 8
-------------
1 arm KB rack walk 1-3 trips starting at 24 and going up accordingly
-------------
Swings Light EMOM
10 x 5-10
W 1: 5/5/5/10/5/5/5/5/10/5 @32kg
W 2: 5/10/5/10/5/5/10/5/10/5
W 3: 10/5/10/5/10/10/5/10/5/10
W 4: 10/10/10/5/10/10/10/5/10/10
W 5: 10 x 10
W 6-10: Same but now with the 36 or the 40
-------------
Barbell rotations abs 3 x 5-10/side
-------------
Prehab: YTW face down on the floor 1-3 times for midback and posture
============================================================================================================
I'm going to do this program and then make any judgments about too much or too little and if it worked or not. The Bold printed numbers are goal numbers. If I can't make them fine I'll go with a lower option. I have some doubts about the linear deadlift progression as it's 30 kg's over my last pulled deadlift but I generally do better on trapbar deadlifts and I have done 200 kg x 3 in the past so it's not like I never been there. If things go too quickly I'll slow down and stay for another week at a certain weight. If things go well in the clean & presses on Monday I will do 30 total reps in 3 sets in W8 compared to 30 reps in 5 sets in W3. The volume is conservative considering all the other stuff I'm doing as well like the loaded carries and the sprints two days a week.
Tag request: @Decathlete @Coyotl
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