Some random ideas right now regarding programming after spending a little time on Jim Steel's blog.
85% 60 total reps
93% 10 x 1
85% for 5x5
95% for 6 sets of 1
week 1: 80% 5x2, 60% x 12
week 2: 85% 5x2, 65% x 12
week 3: 80% x 2, 85% x 2, 90% 2x1, 80% 4x3, 65% x 12
week 4: 80% x 2, 85% x 2, 90% x 1, 95% x 1, 70% x 10
week 5: 60% x 5, 70% x 2, 80% x 2, 90% x 1, 100% 2x1, 60% x 12
12/3/11
Kirk Karwoski Training Routine
I found this at www.basbarbell.blogspot.com. This is Jim Steel's personal site and is chalk full of information, very much worth checking out.
The full article from Jim can be found here at:
http://basbarbell.blogspot.com/2011/10/kirk-karwoski-training-routine.html
Kirk's training routine.
Day 1- Monday- Squat- working up to a heavy set. He would cycle 8's for awhile, then 5's, then 3's and 2's as the weeks went on. Because he was so strong, his volume was still pretty high, and the tonnage was also. Kirk would hit some hack squats after squatting, but only if his knees werent bothering him. Basically, he would squat and leave.
Day 2- Tuesday- Arms- close grip bench press, ez curls, db curls. Heavy on all of this. He cycled the close grip and worked HEAVY on the db curls, strict with the 80's and up.
Day 3-Thursday- Deadlift- same kind of cycling as the squat, but usually lower reps becuase of grip issues. Lots of doubles and triples here. He then would do Kirk Shrugs. They were for his grip and trap development. He also at times, did some t-bar rows, focusing on squeezing at the top. He felt like they contributed to his back development.
Day 4- Saturday- Bench Press- lots of sets of 5 here, heavy and pausing. Eventually, before a meet, he would do heavy doubles and singles.
Incline press- heavy sets of 5 here
Lateral raises- he would work these on a machine, just a few sets.
No pressing, lat pulls, pushdowns dips, etc. He just liked barbells, and training heavy.
The full article from Jim can be found here at:
http://basbarbell.blogspot.com/2011/10/kirk-karwoski-training-routine.html
Kirk's training routine.
Day 1- Monday- Squat- working up to a heavy set. He would cycle 8's for awhile, then 5's, then 3's and 2's as the weeks went on. Because he was so strong, his volume was still pretty high, and the tonnage was also. Kirk would hit some hack squats after squatting, but only if his knees werent bothering him. Basically, he would squat and leave.
Day 2- Tuesday- Arms- close grip bench press, ez curls, db curls. Heavy on all of this. He cycled the close grip and worked HEAVY on the db curls, strict with the 80's and up.
Day 3-Thursday- Deadlift- same kind of cycling as the squat, but usually lower reps becuase of grip issues. Lots of doubles and triples here. He then would do Kirk Shrugs. They were for his grip and trap development. He also at times, did some t-bar rows, focusing on squeezing at the top. He felt like they contributed to his back development.
Day 4- Saturday- Bench Press- lots of sets of 5 here, heavy and pausing. Eventually, before a meet, he would do heavy doubles and singles.
Incline press- heavy sets of 5 here
Lateral raises- he would work these on a machine, just a few sets.
No pressing, lat pulls, pushdowns dips, etc. He just liked barbells, and training heavy.
12/1/11
A workout I missed posting - Rack Pulls.
This one was done the week of November 13th. Not sure what day it was though. It was a fun one. This was the first time I did knee high rack pulls. It was a BLAST!!!
Deadlift (Speed Pulls)
135x5, 225x5, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3
Rack Pulls (Just above the knee)
135x3, 225x3, 315x3, 405x3, 495x3, 545x3, 585x3, 585x3, 585x3, 585x3, 585x3, 585x3
Deadlift (Speed Pulls)
135x5, 225x5, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3
Rack Pulls (Just above the knee)
135x3, 225x3, 315x3, 405x3, 495x3, 545x3, 585x3, 585x3, 585x3, 585x3, 585x3, 585x3
11/30/11
Tuesday, November 29, 2011 - SSB Smolov Day 6
SSB Squats
Bar x 10, 160x5, 210x5, 240x5, 270x1, 300x5, 300x5, 300x5, 300x5, 300x5, 320x1, 340x1, 360x1
Bench Leg Raises x 100
Bar x 10, 160x5, 210x5, 240x5, 270x1, 300x5, 300x5, 300x5, 300x5, 300x5, 320x1, 340x1, 360x1
Bench Leg Raises x 100
Monday, November 28, 2011 - SSB Smolov Day 5
SSB Squats
Bar x 10, 160x5, 210x5, 240x5, 265x5, 280x9, 280x9, 290x9, 290x9
Rhino Squats/Deadlift (I just had to try these and they are amazing!)
SSB x 110 + Bar x 135 x 5
1000m Row - 3:45
Bar x 10, 160x5, 210x5, 240x5, 265x5, 280x9, 280x9, 290x9, 290x9
Rhino Squats/Deadlift (I just had to try these and they are amazing!)
SSB x 110 + Bar x 135 x 5
1000m Row - 3:45
Saturday, November 26, 2011 - SSB Smolov Day 4
SSB Squats
Bar x 10, 160x5, 210x3, 240x3, 280x3, 297.5x1, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3
Bar x 10, 160x5, 210x3, 240x3, 280x3, 297.5x1, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3
Thursday, November 24, 2011 - SSB Smolov Day 3
SSB Squats
Bar x 10, 160x5, 210x5, 260x5, 295x5, 295x5, 295x5, 295x5, 295x5, 295x5, 295x5
Bar x 10, 160x5, 210x5, 260x5, 295x5, 295x5, 295x5, 295x5, 295x5, 295x5, 295x5
Tuesday, November 22, 2011 - SSB Smolov Day 2
SSB Squats
Bar x 10, 160x5, 210x5, 240x3, 280x7, 280x7, 280x7, 280x7, 280x7
Russian Twist - 25x10x2
Overhead Press
45x12, 95x5, 115x5, 135x5, 155x7, 175x1
Bar x 10, 160x5, 210x5, 240x3, 280x7, 280x7, 280x7, 280x7, 280x7
Russian Twist - 25x10x2
Overhead Press
45x12, 95x5, 115x5, 135x5, 155x7, 175x1
Monday, November 21, 2011 - SSB Smolov Day 1
Ryan and I decided to kick off a cycle of Smolov using the Safety Squat Bar. I'm working off of a 370 1RM. I have a 39o with it but since it's the SSB and Smolov I dumped 20 pounds of the max for programming.
SSB Squats
Bar x 10, 160x5, 230x5, 260x9, 260x9, 260x9, 260x9
Medball Situps x 50
Bench Leg Raise x 40
KB Rows x 10
SSB Squats
Bar x 10, 160x5, 230x5, 260x9, 260x9, 260x9, 260x9
Medball Situps x 50
Bench Leg Raise x 40
KB Rows x 10
Saturday, November 19, 2011 - Turkey Trot
I went to the Turkey Trot competition to support the two method teams. What a blast and a great showing by method.
Wednesday, November 16, 2011 - Farmers Carries
SSB Squats
Bar x 10, 160x5, 250x9, 280x9
Farmers Carries
115 Per Hand x 1 down and back
115 Per Hand x 1 down and back
205 Per Hand x 1 down and back
205 Per Hand x 1 down and back
225 Per Hand x 1 down and back
225 Per Hand x down
225 Per Hand x back
225 Per Hand x down
225 Per Hand x back
Axle Overhead Press
25x10, 75x5, 95x5, 115x5, 145x5, 165x3, 175x2,
Axle Overhead Press Volume
115x10, 115x9, 115x5
Bar x 10, 160x5, 250x9, 280x9
Farmers Carries
115 Per Hand x 1 down and back
115 Per Hand x 1 down and back
205 Per Hand x 1 down and back
205 Per Hand x 1 down and back
225 Per Hand x 1 down and back
225 Per Hand x down
225 Per Hand x back
225 Per Hand x down
225 Per Hand x back
Axle Overhead Press
25x10, 75x5, 95x5, 115x5, 145x5, 165x3, 175x2,
Axle Overhead Press Volume
115x10, 115x9, 115x5
11/13/11
Friday, November 11, 2011 - Safety Squat Bar Squats
What a night at the gym. I have never maxed SSB Squats so I decided to do it. NOT the smartest thing but I have never once said I was smart. I worked up to an easy 390 and decided to go for 430. Stupid I know but still I was feeling pretty strong. So that crushed me forward just as the SSB is supposed to do. I dumped 20 pounds off it it and thought I would try that. What does it do? It starts to dump me forward so I try and push backwards and I end up taking a step back and falling backwards dumping 410 pounds on the ground. Not even remotely smart. I'm so glad there wasn't a bunch of people in there as someone could have really gotten hurt. Well, now I know I have a goal to work towards with the SSB, bury 410 and then 430. Looking forward to putting in the work to destroy those numbers.
So then I did volume and speed after that. Not at all the smartest workout but it was fun and I wanted to get under the bar after falling. No way was I going to sit back and not squat after that.
After that Ryan had me do Rowing Annie with him. I must say I really appreciate the motivation especially when it comes to something I wouldn't normally do.
Overall a strange but great night of training. Too bad there wasn't a 6:30 class, I didn't want to leave.
SSB Squats
70x10, 160x5, 210x5, 250x3, 300x3, 340x1, 370x1, 390x1 (PR), 430 x F, 410 x F
SSB Squats Volume
210x9, 210x9, 210x9, 210x9
SSB Speed
210x3, 210x3, 210x3, 210x3, 210x3
Rowing Annie
15:53
Row - 500 - 400 - 300 - 200 - 100
Abmat Situps - 50 - 40 - 30 - 20 - 10
So then I did volume and speed after that. Not at all the smartest workout but it was fun and I wanted to get under the bar after falling. No way was I going to sit back and not squat after that.
After that Ryan had me do Rowing Annie with him. I must say I really appreciate the motivation especially when it comes to something I wouldn't normally do.
Overall a strange but great night of training. Too bad there wasn't a 6:30 class, I didn't want to leave.
SSB Squats
70x10, 160x5, 210x5, 250x3, 300x3, 340x1, 370x1, 390x1 (PR), 430 x F, 410 x F
SSB Squats Volume
210x9, 210x9, 210x9, 210x9
SSB Speed
210x3, 210x3, 210x3, 210x3, 210x3
Rowing Annie
15:53
Row - 500 - 400 - 300 - 200 - 100
Abmat Situps - 50 - 40 - 30 - 20 - 10
11/11/11
Safety Squat Bar
Below is a little info I pulled from T-Nation and a Blood and Chalk interview with Jim Wendler. Very cool stuff. The whole article can be seen HERE.
T NATION: Jim, any thoughts on the safety squat bar?
JW: Of all the different specialty bars on the market, this is the one I recommend most. The safety bar develops great brute strength. It's a phenomenal way to build your lower back, legs, and upper back. The key is to not get too fancy with it.
The two exercises I recommend are simple, the good morning and the squat. When squatting with the safety squat bar, the weight is cambered out in front of you, causing you to feel like it's dumping you forward. This forces you to use your entire back to keep it steady. Yes, it can look ugly when you muscle it up out of the hole, but no one gets points in the weight room for looking pretty, Planet Fitness notwithstanding.
Not only will squatting with this bar help your squat but it will help your deadlift in every way, from the legs to lower and upper back. Because of the camber of the bar, it's like doing a front squat without the fear of losing the bar forward. Front squats are a great assistance exercise for the deadlift. Think of the safety squat bar as front squatting without having to think about form.
Also, the bar is very easy on your shoulders. You don't have to externally rotate your shoulders when using it so it's a great way to add volume to your squat training without the shoulder discomfort.
As for the good morning, it's probably the best assistance exercise for your deadlift as few exercises do a better job at training the lower back and hamstrings. The safety squat bar is ideal for good mornings as it also works the hell out of the upper back, an added component you don't get with the straight bar. The only issue people have is that the pad can sometimes be uncomfortable at the bottom of the lift. But really, if this is your major problem, let's just say you may need another type of pad to help another, more pressing problem.
If you're using the 5/3/1 program, here's a simple way to use this bar in your training.
On squat days, your second exercise would be safety bar good mornings. On deadlift days, use the safety bar as nature intended, for squatting.
You can use the 5/3/1 set/rep program for these assistance lifts or do the very challenging Boring But Big sets/reps. I'm currently writing assistance lift sets/reps programming for the "big" assistance lifts (safety bar squats, good mornings, leg presses, straight leg deads), but it needs to be fine-tuned and polished before I release it.
The final point is, if you have access to the bar, use it. If you can afford it, get one. Your lifts will thank you.
Below if Fred Hatfield the inventor of the Safety Squat Bar and first man to squat over a grand.
T NATION: Jim, any thoughts on the safety squat bar?
JW: Of all the different specialty bars on the market, this is the one I recommend most. The safety bar develops great brute strength. It's a phenomenal way to build your lower back, legs, and upper back. The key is to not get too fancy with it.
The two exercises I recommend are simple, the good morning and the squat. When squatting with the safety squat bar, the weight is cambered out in front of you, causing you to feel like it's dumping you forward. This forces you to use your entire back to keep it steady. Yes, it can look ugly when you muscle it up out of the hole, but no one gets points in the weight room for looking pretty, Planet Fitness notwithstanding.
Not only will squatting with this bar help your squat but it will help your deadlift in every way, from the legs to lower and upper back. Because of the camber of the bar, it's like doing a front squat without the fear of losing the bar forward. Front squats are a great assistance exercise for the deadlift. Think of the safety squat bar as front squatting without having to think about form.
Also, the bar is very easy on your shoulders. You don't have to externally rotate your shoulders when using it so it's a great way to add volume to your squat training without the shoulder discomfort.
As for the good morning, it's probably the best assistance exercise for your deadlift as few exercises do a better job at training the lower back and hamstrings. The safety squat bar is ideal for good mornings as it also works the hell out of the upper back, an added component you don't get with the straight bar. The only issue people have is that the pad can sometimes be uncomfortable at the bottom of the lift. But really, if this is your major problem, let's just say you may need another type of pad to help another, more pressing problem.
If you're using the 5/3/1 program, here's a simple way to use this bar in your training.
On squat days, your second exercise would be safety bar good mornings. On deadlift days, use the safety bar as nature intended, for squatting.
You can use the 5/3/1 set/rep program for these assistance lifts or do the very challenging Boring But Big sets/reps. I'm currently writing assistance lift sets/reps programming for the "big" assistance lifts (safety bar squats, good mornings, leg presses, straight leg deads), but it needs to be fine-tuned and polished before I release it.
The final point is, if you have access to the bar, use it. If you can afford it, get one. Your lifts will thank you.
Below if Fred Hatfield the inventor of the Safety Squat Bar and first man to squat over a grand.
Wednesday, November 09, 2011 - Bench Press
Bench Press
45x12, 135x10, 135x5, 155x5, 185x5, 225x3, 245x6, 275x1, 280x1
Floor Press
135x10, 185x10, 205x7, 205x7, 205x7, 205x6, 205x5, 205x4
Blue Band Tri Pullover
12, 12, 12, 12, 12
Blue Band Face Pulls
25, 25, 25, 25
45x12, 135x10, 135x5, 155x5, 185x5, 225x3, 245x6, 275x1, 280x1
Floor Press
135x10, 185x10, 205x7, 205x7, 205x7, 205x6, 205x5, 205x4
Blue Band Tri Pullover
12, 12, 12, 12, 12
Blue Band Face Pulls
25, 25, 25, 25
Monday, November 07, 2011 - SSB Squats
What an absolute blast at the gym tonight. Messed with the Safety Squat Bar and chains with Nate and Ryan.
Safety Squat Bar Squats
Bar x 10, 160x5
210+1 chain x 3
210+2 chains x 3
210+3 chains x 3
210+4 chains x 3
260+4 chains x 3
260+3+1 chains x 3
260+4+1 chains x 3
260+4+2 chains x 3
270+4+2 chains x 1
300+4+2 chains x 1 (ugly)
300+4+2 chains x 1 (better)
300+4+2 chains x 1 (good) 500 pounds at the top.
Abmat Situps - 100
Safety Squat Bar Squats
Bar x 10, 160x5
210+1 chain x 3
210+2 chains x 3
210+3 chains x 3
210+4 chains x 3
260+4 chains x 3
260+3+1 chains x 3
260+4+1 chains x 3
260+4+2 chains x 3
270+4+2 chains x 1
300+4+2 chains x 1 (ugly)
300+4+2 chains x 1 (better)
300+4+2 chains x 1 (good) 500 pounds at the top.
Abmat Situps - 100
Sunday, November 06, 2011 - Overhead Press
Overhead Press
45x12, 75x5, 95x5, 105x3, 135x3, 155x3, 185x2, 200xF
Overhead Press with Chains
160+4 chains x 3
160+6 chains x 2
160+8 chains x F
160x6
45x12, 75x5, 95x5, 105x3, 135x3, 155x3, 185x2, 200xF
Overhead Press with Chains
160+4 chains x 3
160+6 chains x 2
160+8 chains x F
160x6
Wednesday, November 02, 2011 - Bench Press
Bench Press
45x12, 135x5, 135x5, 155x5, 185x3, 205x3, 235x8, 255x1, 275x1
Volume Bench Press
155x10, 155x10, 155x10, 155x10, 155x10
Deadhang Chins
8, 6, 5, 4
Abmat Situps - 100
Box Jump - 37" (PR)
45x12, 135x5, 135x5, 155x5, 185x3, 205x3, 235x8, 255x1, 275x1
Volume Bench Press
155x10, 155x10, 155x10, 155x10, 155x10
Deadhang Chins
8, 6, 5, 4
Abmat Situps - 100
Box Jump - 37" (PR)
11/2/11
Tuesday, November 01, 2011 - Front Squats
What a fun night at the gym. All of the guys working on their training and having fun.
Front Squat
45x10, 95x5, 135x5, 185x3, 225x3, 255x1, 315x1 (PR), 335xF
Front Squat Volume
225x5, 225x5, 225x5, 225x5, 225x5
Box Jumps
30"x5, 32"x5, 34"x5, 36"x5, 36"x5, 36"x5
Abmat Situps x 100
Jump Rope x 5 min.
Front Squat
45x10, 95x5, 135x5, 185x3, 225x3, 255x1, 315x1 (PR), 335xF
Front Squat Volume
225x5, 225x5, 225x5, 225x5, 225x5
Box Jumps
30"x5, 32"x5, 34"x5, 36"x5, 36"x5, 36"x5
Abmat Situps x 100
Jump Rope x 5 min.
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