TYG New Routine

tenxyearsxgone · 03-01-2005, 01:29 PM

Box Squats – Monday (285)

Week 1 6x3 @ 185
Week 2 6x4 @ 185
Week 3 6x5 @ 185
Week 4 6x5 @ 185
Week 5 6x6 @ 185
Week 6 5x5 @ 200
Week 7 4x4 @ 215
Week 8 3x3 @ 225
Week 9 2x2 @ 240
Week 10 1x1 @ 270 / 1x1 @ 300

Assistance Work

Goodmornings – 2x5
SLDL – 2x5
Calves – 4x10 on any Machine

Flat Bench – Wednesday (295)

Week 1 8x3 175
Week 2 8x3 190
Week 3 8x3 205
Week 4 4x3 220
Week 5 4x3 235
Week 6 2x3 250
Week 7 2x3 265
Week 8 2x3 280
Week 9 1x3 295

Assistance Work

Rack Lockouts – 2x5
JM Presses – 2x5
CG Incline Presses – 2x5
Triceps Pushdown – 2x8

Deadlift Routine – Friday (455)

Rack Pulls alt with Deadlifts every 3rd week – 4x3
Back Extensions – 2x5
B/O Row – 2x5
WG Pull Down – 2x6
BB Curls – 2x4-6
DB Curls – 2x4-6

Shoulders

Military Press – 3x4-6
Side Raises – 3x5
Rear Press – 2x6

tenxyearsxgone · 03-01-2005, 01:30 PM

Day 1

ok well here is how i did my first day... for legs

Box Squats

6x3 @ 185 for box squats at about 14" with a 1-2 second pause (sets x reps)

SLDL

1x5 @ 315
1x6 @ 325

Goodmornings

2x6 @ 185

Standing Calf Raise with slight angle

3x8 @ whole rack (400?)

felt good.....SLDL KILL!

Cold Iron · 03-01-2005, 01:38 PM

For bench and squat, on the first weeks, what % of your 3rm are you using?
Thats looks like a VERY interesting routine.

GL with the new journal/routine

**P-funk** · 03-01-2005, 01:55 PM

great...I am going to subscribe to this thread and follow your progress!!

Quote:

1x5 @ 315
1x6 @ 325

Is that sets x reps?? 1 set of six? Or is that 6 sets of singles?

tenxyearsxgone · 03-01-2005, 02:00 PM

Flat Bench ... it goes from 65-100 percent of my 1RM ... but as you'll see i'm doing more reps than normal...ie my 1RM should be 1 Rep but by the end i should be able to get 3 reps with my OLD 1RM and a new 1RM OF ... 310-315 ... or so i hope!

Box Squats (not like a squat but using a 14" crate to sit on at the bottom of my squat pause for a second then ascend to the top of my ROM) .... it starts off at 65% of my 1RM and stays there for several weeks just adding one more rep to each of my 6 sets...then i go up in weight drop sets/reps and focus more on maximal strength...

It is a very interesting routine....Ed Coan developed the squat routine and I adapted it to me using the Box Squat instead and cutting out some lower percentages...while adapting the bench routine without some percentages from Mike Ruggiera another Powerlifter who benches insane weight...check him out...and I made up the dead routine myself because i'm doing stiff legged deads on monday i'll do rack pulls from either the smith machine or cage and every 3rd week i'll do traditional deads as to not overtrain the lift or my back! I think it should be great...i need to get my strength up in chest/legs...my dead is relatively strong for my other lifts and height/weight...

Thanks for the encouragement!

tenxyearsxgone · 03-01-2005, 02:03 PM

Quote:

Originally Posted by P-funk

great...I am going to subscribe to this thread and follow your progress!!

Is that sets x reps?? 1 set of six? Or is that 6 sets of singles?

Thanks P-Funk add in any advice that you like! its sets x reps...so one set of 6

My biggest problem has been partying w/ old college buddies = too much alcohol, which i will cut back one but also my diet needs to get into check i am basically an ectomesomorph, a thin guy with propensity to put on muscle...i have more of a bodybuilders body but thin at 180 lol because of my metabolism but earning my strength of a powerlifter relative to my height/weight my goal is to get a good coeffecient and do some fun competitions! This is not a 100 percent powerlifting routine just some of its fundamentals incorporated but I'll eventually do a full out program once i meet more lifters and get stronger...thanks again!

Yanick · 03-01-2005, 04:44 PM

I'll definitely be checking this journal out. Looking good bro.

tenxyearsxgone · 03-02-2005, 09:39 PM

Day 2

3/2 -- Chest/ Triceps

Flat Bench

8x3 @ 185 (sets x reps)

8" Rack Lock Outs

225 x 8
275 x 4
295 x 2

5" Rack Lock Outs

2x3 @ 275 ... I measured the rack lockouts from the bar to my chest i guess thats right

JM Presses

1x8 @ 135
2x5 @ 175

Smith Machine Incline CG Bench

1x6 Both sets @ 205
1x4

Rev Grip Pull Downs (PUsh downs were occupied)

2x8 @ 100lbs

Hammer Machine Incline Bench

2x5 with 3 plates on each side

I loved the Rack lockouts at the 5 or so inch setting as moving 275 is hard as fcuk on the lift off but its a little easier then a full ROM but still tough...much harder to lift off then a normal bench without a doubt!

**P-funk** · 03-03-2005, 03:53 AM

good session.

tenxyearsxgone · 03-03-2005, 05:06 AM

Thanks Bro...We'll see how this goes...im getting yelled at on other boards for not doing westside, but i wanna try this for a bit to see if i can see any results...i'll do the 9 weeks and max out...if no increase westside it is!

Yanick · 03-03-2005, 08:24 AM

lookin good. don't listen to those guys, westside might be a great program but its NOT the only way to train, plenty of guys have gotten strong on other programs.

**P-funk** · 03-03-2005, 12:57 PM

you have your whole life to do westside or HST or any set program where the rules are written out for you. Take the time to experiment and try to figure things out on your own. you lean a lot more about your body that way and what works best for you.

tenxyearsxgone · 03-03-2005, 01:01 PM

Yea bro, thanks Im gonna stick this out for at least two months, then take a week to measure my max's with light assistance work then take it from there...if you see any flaws or inconsistancies etc in my workouts give me a shout and keep me on course! thanks fellas.

I am researching som WS stuff and i might substitute or alternate some exercises to work different exercises once i figure out how to do them and where they belong without totally switching to the conjugate method, i'll keep the western periodization style for a bit as it worked for ed coan and ryan kennelly...anyway...thanks

tenxyearsxgone · 03-04-2005, 05:20 PM

Day 3 -- 3/4/05

Rack Lockouts (Bottom of Plates 12" from the ground it seems high???)

working sets of:

1x3 @ 455
1x3 @ 455

Static Holds in Power Rack (same as Rack Lockouts)

3x20 seconds @ 315

Chest Supported Rows (harder then b/o rows weight wise)

2x6 @ 4 plates (180)

CG Pulldowns

2x8 @ 180lb pin

BB Curls

2x8 @ 115

DB Curls

2x5 @ 60lb DB's each

tenxyearsxgone · 03-05-2005, 09:05 AM

3/5/05 -- Shoulders etc

Standing Military (first rep was cleaned from my knees)

2x8 @ 135

Side Raises

2x7 @ 50lb DB's each

Seated Rear Delt (opp. of pec deck)

2x8 @ 180lb Pin

Forearm Grip Roll (spin a rope around a small bar w/ a 10lb plate attached)
supersetted with BB Rolls (behind the back)

2 sets 10lb plate to 80lb BB

Seated Military Press (Hammer STrength sort of goes on an angle)

1x6 @ 2 Plates each side
1x3 @ 2 Plates + 25lb plate each side

Treadmill 5 minute walk cooldown

03-01-2005, 01:29 PM	#1
tenxyearsxgone Registered User Join Date: Sep 2003 Location: long island Posts: 370	TYG New Routine Box Squats – Monday (285) Week 1 6x3 @ 185 Week 2 6x4 @ 185 Week 3 6x5 @ 185 Week 4 6x5 @ 185 Week 5 6x6 @ 185 Week 6 5x5 @ 200 Week 7 4x4 @ 215 Week 8 3x3 @ 225 Week 9 2x2 @ 240 Week 10 1x1 @ 270 / 1x1 @ 300 Assistance Work Goodmornings – 2x5 SLDL – 2x5 Calves – 4x10 on any Machine Flat Bench – Wednesday (295) Week 1 8x3 175 Week 2 8x3 190 Week 3 8x3 205 Week 4 4x3 220 Week 5 4x3 235 Week 6 2x3 250 Week 7 2x3 265 Week 8 2x3 280 Week 9 1x3 295 Assistance Work Rack Lockouts – 2x5 JM Presses – 2x5 CG Incline Presses – 2x5 Triceps Pushdown – 2x8 Deadlift Routine – Friday (455) Rack Pulls alt with Deadlifts every 3rd week – 4x3 Back Extensions – 2x5 B/O Row – 2x5 WG Pull Down – 2x6 BB Curls – 2x4-6 DB Curls – 2x4-6 Shoulders Military Press – 3x4-6 Side Raises – 3x5 Rear Press – 2x6
	Squat: 5x5: 295lbs Bench: 1x4: 275 Dead: 1x1: 475

03-01-2005, 01:30 PM	#2
tenxyearsxgone Registered User Join Date: Sep 2003 Location: long island Posts: 370	Day 1 ok well here is how i did my first day... for legs Box Squats 6x3 @ 185 for box squats at about 14" with a 1-2 second pause (sets x reps) SLDL 1x5 @ 315 1x6 @ 325 Goodmornings 2x6 @ 185 Standing Calf Raise with slight angle 3x8 @ whole rack (400?) felt good.....SLDL KILL!
	Squat: 5x5: 295lbs Bench: 1x4: 275 Dead: 1x1: 475

03-01-2005, 02:00 PM	#5
tenxyearsxgone Registered User Join Date: Sep 2003 Location: long island Posts: 370	Flat Bench ... it goes from 65-100 percent of my 1RM ... but as you'll see i'm doing more reps than normal...ie my 1RM should be 1 Rep but by the end i should be able to get 3 reps with my OLD 1RM and a new 1RM OF ... 310-315 ... or so i hope! Box Squats (not like a squat but using a 14" crate to sit on at the bottom of my squat pause for a second then ascend to the top of my ROM) .... it starts off at 65% of my 1RM and stays there for several weeks just adding one more rep to each of my 6 sets...then i go up in weight drop sets/reps and focus more on maximal strength... It is a very interesting routine....Ed Coan developed the squat routine and I adapted it to me using the Box Squat instead and cutting out some lower percentages...while adapting the bench routine without some percentages from Mike Ruggiera another Powerlifter who benches insane weight...check him out...and I made up the dead routine myself because i'm doing stiff legged deads on monday i'll do rack pulls from either the smith machine or cage and every 3rd week i'll do traditional deads as to not overtrain the lift or my back! I think it should be great...i need to get my strength up in chest/legs...my dead is relatively strong for my other lifts and height/weight... Thanks for the encouragement!
	Squat: 5x5: 295lbs Bench: 1x4: 275 Dead: 1x1: 475

03-01-2005, 04:44 PM	#7
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	I'll definitely be checking this journal out. Looking good bro.
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

03-02-2005, 09:39 PM	#8
tenxyearsxgone Registered User Join Date: Sep 2003 Location: long island Posts: 370	Day 2 3/2 -- Chest/ Triceps Flat Bench 8x3 @ 185 (sets x reps) 8" Rack Lock Outs 225 x 8 275 x 4 295 x 2 5" Rack Lock Outs 2x3 @ 275 ... I measured the rack lockouts from the bar to my chest i guess thats right JM Presses 1x8 @ 135 2x5 @ 175 Smith Machine Incline CG Bench 1x6 Both sets @ 205 1x4 Rev Grip Pull Downs (PUsh downs were occupied) 2x8 @ 100lbs Hammer Machine Incline Bench 2x5 with 3 plates on each side I loved the Rack lockouts at the 5 or so inch setting as moving 275 is hard as fcuk on the lift off but its a little easier then a full ROM but still tough...much harder to lift off then a normal bench without a doubt!
	Squat: 5x5: 295lbs Bench: 1x4: 275 Dead: 1x1: 475

03-01-2005, 01:38 PM	#3
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,615	For bench and squat, on the first weeks, what % of your 3rm are you using? Thats looks like a VERY interesting routine. GL with the new journal/routine

03-03-2005, 03:53 AM	#9
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	good session.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-03-2005, 05:06 AM	#10
tenxyearsxgone Registered User Join Date: Sep 2003 Location: long island Posts: 370	Thanks Bro...We'll see how this goes...im getting yelled at on other boards for not doing westside, but i wanna try this for a bit to see if i can see any results...i'll do the 9 weeks and max out...if no increase westside it is!
	Squat: 5x5: 295lbs Bench: 1x4: 275 Dead: 1x1: 475

03-03-2005, 08:24 AM	#11
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	lookin good. don't listen to those guys, westside might be a great program but its NOT the only way to train, plenty of guys have gotten strong on other programs.
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

03-03-2005, 12:57 PM	#12
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	you have your whole life to do westside or HST or any set program where the rules are written out for you. Take the time to experiment and try to figure things out on your own. you lean a lot more about your body that way and what works best for you.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-03-2005, 01:01 PM	#13
tenxyearsxgone Registered User Join Date: Sep 2003 Location: long island Posts: 370	Yea bro, thanks Im gonna stick this out for at least two months, then take a week to measure my max's with light assistance work then take it from there...if you see any flaws or inconsistancies etc in my workouts give me a shout and keep me on course! thanks fellas. I am researching som WS stuff and i might substitute or alternate some exercises to work different exercises once i figure out how to do them and where they belong without totally switching to the conjugate method, i'll keep the western periodization style for a bit as it worked for ed coan and ryan kennelly...anyway...thanks
	Squat: 5x5: 295lbs Bench: 1x4: 275 Dead: 1x1: 475

03-04-2005, 05:20 PM	#14
tenxyearsxgone Registered User Join Date: Sep 2003 Location: long island Posts: 370	Day 3 -- 3/4/05 Rack Lockouts (Bottom of Plates 12" from the ground it seems high???) working sets of: 1x3 @ 455 1x3 @ 455 Static Holds in Power Rack (same as Rack Lockouts) 3x20 seconds @ 315 Chest Supported Rows (harder then b/o rows weight wise) 2x6 @ 4 plates (180) CG Pulldowns 2x8 @ 180lb pin BB Curls 2x8 @ 115 DB Curls 2x5 @ 60lb DB's each
	Squat: 5x5: 295lbs Bench: 1x4: 275 Dead: 1x1: 475

03-05-2005, 09:05 AM	#15
tenxyearsxgone Registered User Join Date: Sep 2003 Location: long island Posts: 370	3/5/05 -- Shoulders etc Standing Military (first rep was cleaned from my knees) 2x8 @ 135 Side Raises 2x7 @ 50lb DB's each Seated Rear Delt (opp. of pec deck) 2x8 @ 180lb Pin Forearm Grip Roll (spin a rope around a small bar w/ a 10lb plate attached) supersetted with BB Rolls (behind the back) 2 sets 10lb plate to 80lb BB Seated Military Press (Hammer STrength sort of goes on an angle) 1x6 @ 2 Plates each side 1x3 @ 2 Plates + 25lb plate each side Treadmill 5 minute walk cooldown
	Squat: 5x5: 295lbs Bench: 1x4: 275 Dead: 1x1: 475

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