Professional Documents
Culture Documents
Travis Mash - Mash Blueprint
Travis Mash - Mash Blueprint
BLUEPRINT
FOR STRENGTH
PROGRAMMING
©2016 Mash Elite Performance
All Rights Reserved
This book isn’t just for the man or woman who wants to compete in
a barbell sport. It’s mainly for the man or woman who wants to use the
awesomeness of the barbell to make them the best they can be. CrossFit
has done an amazing job introducing the world to the barbell. Now I want to
make them fall in love with it.
Weightlifting combines the snatch and the clean and jerk to tap into those
type II fibers, teaching the body to produce the most power. Weightlifting
done properly will ensure the body has optimal mobility for overall functional
movement. If an individual can catch a snatch in the bottom overhead squat
position, they possess excellent mobility. When the individual continues to
perform the movement, they are ensuring that they maintain that mobility.
A snatch and clean and jerk also require incredible athleticism. The
athlete is asked to exert incredible force and then relax to pull themselves
around the bar to the receiving position. Anyone who has ever seen top-level
weightlifting knows this is a beautiful sight to see.
I am not saying one only needs the barbell for overall health. I am just
saying it is very important. I recommend all of you perform cardiovascular
work two to four times weekly at a steady pace. We are actually going to talk
more about this later in the book in section 6.
I want this book to give you everything you need to keep training for the
rest of your life - and for your life to be long and healthy.
We’ll walk through a three-day version later if that’s all your schedule
can handle, and I’ll show you a five-day template as well.
Look, I get it. I coach one of the best weightlifting and powerlifting
teams in America. I also write every day, coach over 500 people online,
have written three books, am working on this one, employ ten people,
and am getting ready to start three new businesses. Did I mention that I
have two kids, one on the way, an amazing wife, three dogs, and a lot of
amazing friends?
I don’t have time to train nine times per week anymore, but I can train
four times for one or two hours. You can too.
These workouts shouldn’t take all day. People can brag about three-
hour training sessions all they want. However, if you watched them at the
gym, you’d probably see a lot of sitting around and talking. If you are like
me, you don’t have the time. I have to get in there and get out.
That doesn’t mean you can’t see extraordinary gains. It just means you
need to put your hood up, earphones in, and head down. Go to work!
I warm up with the bar for multiple sets. In between sets I perform mobility
specific to the day’s exercises and specific to my needs. For example, my
hips are notoriously tight, so a warm-up might look like this:
Now I am ready to go to work. I will start adding weight to the bar. I will
continue to perform mobility work between sets until I am around 80% of my
first working set. This style of warming up has been my go to warm-up for
my entire career. The only difference now is that I am using more and more
mobility movements between sets.
BASE TEMPLATES
First, you’ll choose a base template which contains the main lifts you’ll
be performing. There are a few different choices depending on the amount
of days you want to work out and your chosen goals (weightlifting-only,
powerlifting-only, or a combo of the two). These base templates are outlined
in sections two and three.
In section four, I’ll talk about tons of ways you can alter the base templates
so your program stays fresh, fun, and effective over a lifetime of training.
This is the key to avoiding plateaus.
ASSISTANCE
After performing the day’s base template exercises, you’ll add in some
assistance work. I talk a little about principles for choosing assistance work
in section five.
OPTIONAL CARDIO
Finally, you can end the day with some optional cardio. I talk about this
and lay out a simple plan in section six.
The first template we’ll examine is for a four-day super total plan. It’s a
combination of weightlifting and powerlifting movements and is the best
approach for someone who loves all aspects of the barbell. (The term super
total comes from the concept of a super total meet where athletes compete
in the snatch, clean and jerk, squat, bench, and deadlift.)
Let’s take a look at the first four weeks, and then I’ll give a detailed
explanation afterward.
DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Bench Press 5RM, then -15% for 5+
DAY 3
Power Snatch from Block (bar slightly 5RM, then -10% for 2 x 5
above knees)
Front Squat 3RM, then -10% for 2 x 3
DAY 4
Standing Strict Press 3RM, then -10% for 2 x 3
Deadlift 5RM, then -10% for 2 x 5
WEEK 2
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 5RM, then -15% for 5+
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
Bench Press 5RM, then -15% for 5+
DAY 3
Power Clean and Jerk from Block (bar 5RM, then -10% for 2 x 5
slightly above knees)
Front Squat 3RM, then -10% for 2 x 3
DAY 4
Standing Strict Press 3RM, then -10% for 2 x 3
Deadlift 5RM, then -10% for 2 x 5
DAY 2
Clean and Jerk 70% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1
Bench Press Work up to 90% of best 5RM for 3 x 5
DAY 3
Power Snatch from Block (bar slightly 3RM, then -10% for 2 x 3
above knees)
Front Squat Work up to 90% of best 3RM for 3 x 3
DAY 4
Standing Strict Press Work up to 90% of best 3RM for 3 x 3
Deadlift Work up to 90% of best 5RM for 3 x 5
WEEK 4
DAY 1
Snatch 1RM, then -15% for 3, then -25% for max reps
Back Squat Work up to a final 5RM, then -15% for 5+
DAY 2
Clean and Jerk 1RM, then -15% for 3 and -25% for max reps
Bench Press Work up to a final 5RM, then -15% for 5+
DAY 3
Power Clean and Jerk from Block (bar 3RM, then -10% for 2 x 3
slightly above knees)
Front Squat 3RM, then -10% for 3
DAY 4
Standing Strict Press 3RM, then -10% for 3
Deadlift 5RM, then -10% for 3
REP MAXES
You’ll notice I use a lot of these. When you see the initials RM that means
rep max: you’ll go as heavy as possible for the prescribed amount of reps.
For example, 5RM means you lift the most you can for five reps.
If I were to put down an arbitrary percentage for you to lift, I don’t have
any idea how your system is firing - not to mention the other stressors of life
like sleep, work, and family. I want you to perform at the level you are at for
that particular day.
I want you to work up to a weight a little under your current record and
then try to slightly beat your record. I like to go with around 93% and then
around 102% of your record.
I’d want you to perform your last warmup set at around 93% of your
current record. That would be 280 for 3 reps (93% of 300 rounded to the
nearest number).
If the 102% set is easy, then add 5-10lb (or 2-5 kilos), and perform one
more set. If it was tough, stop and live to fight another day. If you’re feeling
off that day, you can either put less than 102% on the bar or you can just do
102% for less than the prescribed number of reps.
If you don’t have a rep-max record in that exercise, you will have to
guesstimate. However, I want you to guess on the low side. After the first
workout, you will have a rep max to go off of. Write that down somewhere
secure so you have the number to beat the next time around.
DROP SETS
When you see then -10% for 2 x 3, these are drop sets. -10% refers to
subtracting 10% from your top set of the day. The drop sets also allow you to
auto-regulate because they are directly related to your performance for the day.
For example, if you hit 250lb x 3 reps for the day, your drop sets would be as
follows: 225lb (-10% of 250lb) for 2 sets of 3 reps (2 x 3). This is a simple way
of scheduling total volume around the body’s cycle. If the body is beat up and
can’t perform well, then the total volume will also be less to accommodate.
PLUS SETS
When you see then -15% for 5+, things are about to get crazy. The -15%
refers to subtracting 15% from the top sets. The 5+ means to push for as
many reps past five as possible. The goal, however, is to not miss. The rule
of thumb is to leave one in the tank - to stop when you think the next rep may
or may not fail. Frequent misses can start to have a detrimental affect on the
body’s ability to recover.
Here’s an example: When you see 1RM, then -15% for 3 and -25% for
max reps, this means that you work up to an all-out one-rep max. You will
then subtract 15% from that one-rep max for three reps, and then you will
subtract 25% from the one-rep max for as many reps as possible. The goal
is to keep that number of reps the same or higher as the weeks go on and
your strength improves. That means your work capacity is increasing along
with your strength.
Let’s look at an example. If you snatch 200lb for a 1RM, your first down
set is 170lb for 3 reps (200lb – 15%= 170lb), and then your final set is 150lb
for max reps (200lb – 25% = 150lb).
DELOAD TO RELOAD
On the third week of every four-week block, there will be a scheduled
deload so the body can recharge before it goes heavy on the fourth week.
You will notice some differences in the way the program is written, so let’s
go over them.
All of the percentages refer to your 1RM in the chosen exercise - in this
case, the snatch. If you don’t know your 1RM, it’s okay to guesstimate. But
guess a little low. Remember, this is supposed to be a deload.
The intensity of the strength work is also going to be lightened to let the
body recharge, so you might see: Back Squat: Take 90% of best 5RM for 3 x 5.
Instead of working up to a 5RM, we are going to take 90% of your best 5RM
from the previous weeks and hit it for 3 sets of 5 reps. For example, if your
best 5 rep max is 300x5, you’ll take 270lb (90% of 300lb) for 3 sets of 5 reps.
That’s the first four-week block for the main lifts. It’s really simple. It’s so
simple you guys might think it has to be more complicated than it is. But just
like Dan John says, I promise the best program is always the simplest one.
DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Bench Press 3RM, then -15% for 3+
DAY 3
Power Snatch from Block (bar slightly 1RM, then -15% for 3, then -25% for 3+
above knees)
Front Squat 1RM, then -15% for 3, then -25% for 5
DAY 4
Standing Strict Press 1RM, then -15% for 3, then -25% for 5+
Deadlift 3RM, then -10% for 2 x 3
WEEK 6
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 3RM, then -15% for 3+
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
Bench Press 3RM, then -15% for 3+
DAY 3
Power Clean and Jerk from Block (bar 1RM, then -15% for 3, then -25% for 3+
slightly above knees)
Front Squat 1RM, then -15% for 3, then -25% for 5
DAY 4
Standing Strict Press 1RM, then -15% for 3, then -25% for 5+
Deadlift 3RM, then -10% for 2 x 3
DAY 2
Clean and Jerk 73% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1
Bench Press Work up to 90% of best 3RM for 3 x 3
DAY 3
Power Snatch 5RM, then -10% for 2 x 5
Front Squat Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
DAY 4
Standing Strict Press Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
Deadlift Work up to 90% of best 3RM for 3 x 3
WEEK 8
DAY 1
Snatch 1RM, then -15% for 3, then -25% for max reps
Back Squat Work up to a final 3RM, then -15% for 3+
DAY 2
Clean and Jerk 1RM, then -15% for 3 and -25% for max reps
Bench Press Work up to a final 3RM, then -15% for 3+
DAY 3
Power Clean and Jerk 5RM, then -10% for 2 x 5
Front Squat Work up to final 1RM, then -20% for 3
DAY 4
Standing Strict Press Work up to final 1RM, then -20% for 3+
Deadlift Work up to final 3RM, then -15% for 3+
The snatch and clean and jerk from days one and two wave just like
weeks one through four. Week five is a 3RM, week six is a 2RM, week seven
is a deload programmed with percentages, and week eight is a 1RM with
another rep max exercise as well.
The goal is to beat the first four weeks, but don’t sweat it if you have an
off day. That’s bound to happen as life gets in the way. If your rep max set is
easy, try another set. But again, the key is to be honest with yourself. If you
are missing on a daily basis, then simply stick with the programmed sets.
The back squats on day one are now dropping to a 3RM. If you don’t have a
real 3RM, start with your best 5RM from weeks one through four plus 5-10lb. It’s
time to push the intensity during these weeks, and get that absolute strength up.
Day two bench press is also dropping to a 3RM, so the same applies for
the bench press.
Don’t forget the plus sets are in there. Let’s push those pretty hard, so we
can still get some hypertrophy and strength work. Remember, I prefer you to
stop with one in the tank. I definitely don’t want you to make missing a habit.
Day three is still the Olympic max effort day with the power movements
from the blocks. We are going heavy on weeks five and six with a 1RM. After
the max out, there will be some downsets, including a big max rep test. Again:
try to stop with one in the tank.
Day three for weeks seven and eight of the Olympic max effort work will
have you starting the wave over with a 5RM. The only difference is that it is
now from the floor. It is still a power movement, though.
Day three front squats will have you working to a front squat 1RM, and
then taking some down sets to keep the volume at a respectable level.
That’s it. Weeks five to eight are very similar to weeks one to four in
concept. The only thing that changes is the rep scheme, so the body is
still forced to adapt. The biggest difference is the overall theme is more
about strength and absolute strength versus the first four weeks’ focus on
hypertrophy and strength.
DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Bench Press 1RM, then -15% for 3, then -25% for 3+
DAY 3
Power Snatch 3RM, then -10% for 2 x 3
Front Squat 5RM, then -10% for 2 x 5
DAY 4
Standing Strict Press 5RM, then -10% for 2 x 5
Deadlift from 2-Inch Deficit 1RM, then -15% for 2 x 3
WEEK 10
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 1RM, then -15% for 3, then -25% for 3+
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
Bench Press 1RM, then -15% for 3, then -25% for 3+
DAY 3
Power Clean and Jerk 3RM, then -10% for 2 x 3
Front Squat 5RM, then -10% for 2 x 5
DAY 4
Standing Strict Press 5RM, then -10% for 2 x 5
Deadlift from 2-Inch Deficit 1RM, then -15% for 2 x 3
DAY 2
Clean and Jerk 70% for 1 x 2, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x
1, 90% for 1 x 1
Bench Press Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
DAY 3
Power Snatch 1RM, then -15% for 3, then -25% for 3+
Front Squat Work up to 90% of best 5RM for 3 x 5
DAY 4
Standing Strict Press Work up to 90% of best 5RM for 3 x 5
Deadlift 1RM, then -15% for 3
WEEK 12
DAY 1
Snatch 1RM
Back Squat 1RM
DAY 2
Clean and Jerk 1RM
Bench Press 1RM
DAY 3
Power Clean and Jerk 1RM, then -15% for 3
Standing Strict Press 5RM
DAY 4
Front Squat 5RM
Deadlift 1RM
There are still some plus sets, so there is still work on hypertrophy and
strength. However, the main focus is on absolute strength during this phase
- so buckle up and have fun!
These four weeks, we are going to wave the snatch and clean and jerk.
We will start with a 3RM, go to a 2RM on week ten, deload a little week eleven,
and then finally hit a 1RM on week twelve. We want to gradually get you ready
for that heavy single during this stage.
The back squat and bench press will be a 1RM, but on the down sets we
are going to use 3 reps and a 3+ set to keep the volume high enough to cause
adaptation and strength gains.
We are continuing the same pattern with the power snatch and power
clean and jerk. Weeks nine and ten will be a 3RM with drop sets. Weeks
eleven and twelve will be a 1RM and some drop sets.
The front squats and strict presses will be performed with a 5RM and some
down sets. We are using these two movements to continue strengthening
the body. Everything else is mostly focused on absolute strength, while these
two movements are focused on strength.
Max effort deadlifts will be performed from a two-inch deficit the first
two weeks. Remember, more is not better in this instance. I want you to stick
with two inches. Two inches allows you to be able to get in a proper position,
while still having the difficulty of pulling from a deficit. Two inches will make
a 1RM from the floor seem easy.
A push press will still build upper body strength but is more applicable to
weightlifting. The vertical movement mimics the jerk - especially the dip and
drive with a vertical press.
Personally I love the bench press, but the horizontal movement and the
internal rotation can really put a strain on the overhead movements of the
snatch and clean and jerk. If you are a naturally mobile person overhead, it
wouldn’t be a bad idea to leave the bench press in for stabilization. However,
most people would do better with the push press if Olympic weightlifting
is the goal.
Other than those two things, everything else is the exact same. You can
read the four-day super total section to get all the insight into this program.
DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Push Press 5RM, then -15% for 5+
DAY 3
Power Snatch from Block (bar slightly 5RM, then -10% for 2 x 5
above knees)
Front Squat 3RM, then -10% for 2 x 3
DAY 4
Standing Strict Press 3RM, then -10% for 2 x 3
Clean Deadlift 5RM, then -10% for 2 x 5
WEEK 2
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 5RM, then -15% for 5+
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
Push Press 5RM, then -15% for 5+
DAY 3
Power Clean and Jerk from Block (bar 5RM, then -10% for 2 x 5
slightly above knees)
Front Squat 3RM, then -10% for 2 x 3
DAY 4
Standing Strict Press 3RM, then -10% for 2 x 3
Clean Deadlift 5RM, then -10% for 2 x 5
DAY 2
Clean and Jerk 70% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1
Push Press Work up to 90% of best 5RM for 3 x 5
DAY 3
Power Snatch from Block (bar slightly 3RM, then -10% for 2 x 3
above knees)
Front Squat Work up to 90% of best 3RM for 3 x 3
DAY 4
Standing Strict Press Work up to 90% of best 3RM for 3 x 3
Clean Deadlift Work up to 90% of best 5RM for 3 x 5
WEEK 4
DAY 1
Snatch 1RM, then -15% for 3, then -25% for max reps
Back Squat Work up to a final 5RM, then -15% for 5+
DAY 2
Clean and Jerk 1RM, then -15% for 3 and -25% for max reps
Push Press Work up to a final 5RM, then -15% for 5+
DAY 3
Power Clean and Jerk from Block (bar 3RM, then -10% for 2 x 3
slightly above knees)
Front Squat 3RM, then -10% for 3
DAY 4
Standing Strict Press 3RM, then -10% for 3
Clean Deadlift 5RM, then -10% for 3
DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Push Press 3RM, then -15% for 3+
DAY 3
Power Snatch from Block (bar slightly 1RM, then -15% for 3, then -25% for 3+
above knees)
Front Squat 1RM, then -15% for 3, then -25% for 5
DAY 4
Standing Strict Press 1RM, then -15% for 3, then -25% for 5+
Clean Deadlift 3RM, then -10% for 2 x 3
WEEK 6
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 3RM, then -15% for 3+
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
Push Press 3RM, then -15% for 3+
DAY 3
Power Clean and Jerk from Block (bar 1RM, then -15% for 3, then -25% for 3+
slightly above knees)
Front Squat 1RM, then -15% for 3, then -25% for 5
DAY 4
Standing Strict Press 1RM, then -15% for 3, then -25% for 5+
Clean Deadlift 3RM, then -10% for 2 x 3
DAY 2
Clean and Jerk 73% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1
Push Press Work up to 90% of best 3RM for 3 x 3
DAY 3
Power Snatch 5RM, then -10% for 2 x 5
Front Squat Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
DAY 4
Standing Strict Press Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
Clean Deadlift Work up to 90% of best 3RM for 3 x 3
WEEK 8
DAY 1
Snatch 1RM, then -15% for 3, then -25% for max reps
Back Squat Work up to a final 3RM, then -15% for 3+
DAY 2
Clean and Jerk 1RM, then -15% for 3 and -25% for max reps
Push Press Work up to a final 3RM, then -15% for 3+
DAY 3
Power Clean and Jerk 5RM, then -10% for 2 x 5
Front Squat Work up to final 1RM, then -20% for 3
DAY 4
Standing Strict Press Work up to final 1RM, then -20% for 3+
Clean Deadlift Work up to final 3RM, then -15% for 3+
DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Push Press 1RM, then -15% for 3, then -25% for 3+
DAY 3
Power Snatch 3RM, then -10% for 2 x 3
Front Squat 5RM, then -10% for 2 x 5
DAY 4
Standing Strict Press 5RM, then -10% for 2 x 5
Clean Deadlift from 2-Inch Deficit 1RM, then -15% for 2 x 3
WEEK 10
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 1RM, then -15% for 3, then -25% for 3+
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
Push Press 1RM, then -15% for 3, then -25% for 3+
DAY 3
Power Clean and Jerk 3RM, then -10% for 2 x 3
Front Squat 5RM, then -10% for 2 x 5
DAY 4
Standing Strict Press 5RM, then -10% for 2 x 5
Clean Deadlift from 2-Inch Deficit 1RM, then -15% for 2 x 3
DAY 2
Clean and Jerk 70% for 1 x 2, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x
1, 90% for 1 x 1
Push Press Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
DAY 3
Power Snatch 1RM, then -15% for 3, then -25% for 3+
Front Squat Work up to 90% of best 5RM for 3 x 5
DAY 4
Standing Strict Press Work up to 90% of best 5RM for 3 x 5
Clean Deadlift 1RM, then -15% for 3
WEEK 12
DAY 1
Snatch 1RM
Back Squat 1RM
DAY 2
Clean and Jerk 1RM
Push Press 1RM
DAY 3
Power Clean and Jerk 1RM, then -15% for 3
Standing Strict Press 5RM
DAY 4
Front Squat 5RM
Clean Deadlift 1RM
Squatting, benching, and deadlifting are the three best ways to incorporate
the most muscle fibers possible. This entire program is designed to get the
most bang for the buck.
This plan is exactly like the super total version minus the Olympic lifts. I
have added three exercises in the place of the Olympic lifts: goodmornings,
floor presses, and closegrip bench press. The rep and set schemes match
the exercises that I already discussed in the four-day super total plan.
The closegrip bench press and the floor presses will target the anterior
deltoids and the triceps, which will aid with strengthening the bench press.
They will also add some serious muscle to the upper body, which will help in
the “get jacked” category. Anyone who says they don’t care what they look
like is lying. We all want to look better.
DAY 2
Bench Press 5RM, then -15% for 5+
Floor Press 10RM, then -10% for 2 x 10
DAY 3
Front Squat 3RM, then -10% for 2 x 3
Deadlift 5RM, then -10% for 2 x 5
DAY 4
Closegrip Bench Press 10RM, then -10% for 2 x 10
Standing Strict Press 3RM, then -10% for 2 x 3
WEEK 2
DAY 1
Back Squat 5RM, then -15% for 5+
Goodmornings 3x8
DAY 2
Bench Press 5RM, then -15% for 5+
Floor Press 10RM, then -10% for 2 x 10
DAY 3
Front Squat 3RM, then -10% for 2 x 3
Deadlift 5RM, then -10% for 2 x 5
DAY 4
Closegrip Bench Press 10RM, then -10% for 2 x 10
Standing Strict Press 3RM, then -10% for 2 x 3
DAY 2
Bench Press Work up to 90% of best 5RM for 3 x 5
Floor Press Work up to 90% of best 10RM for 3 x 10
DAY 3
Front Squat Work up to 90% of best 3RM for 3 x 3
Deadlift Work up to 90% of best 5RM for 3 x 5
DAY 4
Closegrip Bench Press Work up to 90% of best 10RM for 3 x 10
Standing Strict Press Work up to 90% of best 3RM for 3 x 3
WEEK 4
DAY 1
Back Squat Work up to a final 5RM, then -15% for 5+
Goodmornings 3x8
DAY 2
Bench Press Work up to a final 5RM, then -15% for 5+
Floor Press 10RM
DAY 3
Front Squat 3RM, then -10% for 3
Deadlift 5RM, then -10% for 3
DAY 4
Closegrip Bench Press 10RM
Standing Strict Press 3RM, then -10% for 3
DAY 2
Bench Press 3RM, then -15% for 3+
Floor Press 5RM, then -10% for 5, then -15% for 5+
DAY 3
Front Squat 1RM, then -15% for 3, then -25% for 5
Deadlift 3RM, then -10% for 2 x 3
DAY 4
Closegrip Bench Press 5RM, then -10% for 5, then -15% for 5+
Standing Strict Press 1RM, then -15% for 3, then -25% for 5+
WEEK 6
DAY 1
Back Squat 3RM, then -15% for 3+
Goodmornings 4x5
DAY 2
Bench Press 3RM, then -15% for 3+
Floor Press 5RM, then -10% for 5, then -15% for 5+
DAY 3
Front Squat 1RM, then -15% for 3, then -25% for 5
Deadlift 3RM, then -10% for 2 x 3
DAY 4
Closegrip Bench Press 5RM, then -10% for 5, then -15% for 5+
Standing Strict Press 1RM, then -15% for 3, then -25% for 5+
DAY 2
Bench Press Work up to 90% of best 3RM for 3 x 3
Floor Press Work up to 90% of best 5RM for 3 x 5
DAY 3
Front Squat Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
Deadlift Work up to 90% of best 3RM for 3 x 3
DAY 4
Closegrip Bench Press Work up to 90% of best 5RM for 3 x 5
Standing Strict Press Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
WEEK 8
DAY 1
Back Squat Work up to a final 3RM, then -15% for 3+
Goodmornings 4x5
DAY 2
Bench Press Work up to a final 3RM, then -15% for 3+
Floor Press 5RM, then -15% for 5+
DAY 3
Front Squat Work up to final 1RM, then -20% for 3
Deadlift Work up to final 3RM, then -15% for 3+
DAY 4
Closegrip Bench Press 5RM, then -15% for 5+
Standing Strict Press Work up to final 1RM, then -20% for 3+
DAY 2
Bench Press 1RM, then -15% for 3, then -25% for 3+
Floor Press 3RM, then -10% for 3, then -15% for 3+
DAY 3
Front Squat 5RM, then -10% for 2 x 5
Deadlift from 2-Inch Deficit 1RM, then -15% for 2 x 3
DAY 4
Closegrip Bench Press 3RM, then -10% for 3, then -15% for 3+
Standing Strict Press 5RM, then -10% for 3, then 2 x 5
WEEK 10
DAY 1
Back Squat 1RM, then -15% for 3, then -25% for 3+
Goodmornings 5x3
DAY 2
Bench Press 1RM, then -15% for 3, then -25% for 3+
Floor Press 3RM, then -10% for 3, then -15% for 3+
DAY 3
Front Squat 5RM, then -10% for 2 x 5
Deadlift from 2-Inch Deficit 1RM, then -15% for 2 x 3
DAY 4
Closegrip Bench Press 3RM, then -10% for 3, then -15% for 3+
Standing Strict Press 5RM, then -10% for 2 x 5
DAY 2
Bench Press Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
Floor Press Work up to 90% of best 3RM for 3 x 3
DAY 3
Front Squat Work up to 90% of best 5RM for 3 x 5
Deadlift 1RM, then -15% for 3
DAY 4
Closegrip Bench Press Work up to 90% of best 3RM for 3 x 3
Standing Strict Press Work up to 90% of best 5RM for 3 x 5
WEEK 12
DAY 1
Back Squat 1RM
Goodmornings Off
DAY 2
Bench Press 1RM
Floor Press Off
DAY 3
Front Squat Off
Deadlift 1RM
DAY 4
Closegrip Bench Press 1RM
Standing Strict Press 5RM
The entire goal for this book was to show you a basic program that will
help you progress for years to come – so I want to show you ways to scale
the program to fit your time management needs.
However, if you don’t have time, feel free to drop the third exercise from
each day. You also have the option to add accessory work either on top of the
exercises or in place of the third exercise. We’ll talk more about assistance
work in section five.
DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Bench Press 5RM, then -15% for 5+
Standing Strict Press 3RM, then -10% for 2 x 3
DAY 3
Power Snatch from Block (bar slightly 5RM, then -10% for 2 x 5
above knees)
Deadlift 5RM, then -10% for 2 x 5
Front Squat 3RM, then -10% for 2 x 3
WEEK 2
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 5RM, then -15% for 5+
Goodmornings 3x8
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
Bench Press 5RM, then -15% for 5+
Standing Strict Press 3RM, then -10% for 2 x 3
DAY 3
Power Clean and Jerk from Block (bar 5RM, then -10% for 2 x 5
slightly above knees)
Deadlift 5RM, then -10% for 2 x 5
Front Squat 3RM, then -10% for 2 x 3
DAY 2
Clean and Jerk 70% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1
Bench Press Work up to 90% of best 5RM for 3 x 5
Standing Strict Press Take 90% of best 3RM for 3 x 3
DAY 3
Power Snatch from Block (bar slightly 3RM, then -10% for 2 x 3
above knees)
Deadlift Work up to 90% of best 5RM for 3 x 5
Front Squat Work up to 90% of best 3RM for 3 x 3
WEEK 4
DAY 1
Snatch 1RM, then -15% for 3, then -25% for max reps
Back Squat Work up to final 5RM, then -15% for 5+
Goodmornings 3x8
DAY 2
Clean and Jerk 1RM, then -15% for 3, then -25% for max reps
Bench Press Work up to final 5RM, then -15% for 5+
Standing Strict Press 3RM, then -10% for 3
DAY 3
Power Clean and Jerk from Block (bar 3RM, then -10% for 2 x 3
slightly above knees)
Deadlift 5RM, then -10% for 3
Front Squat 3RM, then -10% for 3
DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Bench Press 3RM, then -15% for 3+
Standing Strict Press 1RM, then -15% for 3, then -25% for 5+
DAY 3
Power Snatch from Block (bar slightly 1RM, then -15% for 3, then -25% for 3+
above knees)
Deadlift 3RM, then -10% for 2 x 3
Front Squat 1RM, then -15% for 3, then -25% for 5
WEEK 6
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 3RM, then -15% for 3+
Goodmornings 4x5
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
Bench Press 3RM, then -15% for 3+
Standing Strict Press 1RM, then -15% for 3, then -25% for 5+
DAY 3
Power Clean and Jerk from Block (bar 1RM, then -15% for 3, then -25% for 3+
slightly above knees)
Deadlift 3RM, then -10% for 2 x 3
Front Squat 1RM, then -15% for 3, then -25% for 5
DAY 2
Clean and Jerk 73% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1
Bench Press Work up to 90% of best 3RM for 3 x 3
Standing Strict Press Take 90% of best 1RM for 1 x 1, then -20% for 2 x 3
DAY 3
Power Snatch 5RM, then -10% for 2 x 5
Deadlift Work up to 90% of best 3RM for 3 x 3
Front Squat Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
WEEK 8
DAY 1
Snatch 1RM, then -15% for 3, then -25% for max reps
Back Squat Work up to final 3RM, then -15% for 3+
Goodmornings 3x5
DAY 2
Clean and Jerk 1RM, then -15% for 3, then -25% for max reps
Bench Press Work up to final 3RM, then -15% for 3+
Standing Strict Press Work up to final 1RM, then -20% for 3+
DAY 3
Power Clean and Jerk 5RM, then -10% for 2 x 5
Deadlift Work up to final 3RM, then -15% for 3+
Front Squat Work up to final 1RM, then -20% for 3
DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Bench Press 1RM, then -15% for 3, then -25% for 3+
Standing Strict Press 5RM, then -10% for 2 x 5
DAY 3
Power Snatch 3RM, then -10% for 2 x 3
Deadlift from 2-Inch Deficit 1RM, then -15% for 2 x 3
Front Squat 5RM, then -10% for 2 x 5
WEEK 10
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 1RM, then -15% for 3, then -25% for 3+
Goodmornings 4x3
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
Bench Press 1RM, then -15% for 3, then -25% for 3+
Standing Strict Press 5RM, then -10% for 2 x 5
DAY 3
Power Clean and Jerk 3RM, then -10% for 2 x 3
Deadlift from 2-Inch Deficit 1RM, then -15% for 2 x 3
Front Squat 5RM, then -10% for 2 x 5
DAY 2
Clean and Jerk 70% for 1 x 2, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x
1, 90% for 1 x 1
Bench Press Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
Standing Strict Press Work up to 90% of best 5RM for 3 x 5
DAY 3
Power Snatch 1RM, then -15% for 3, then -25% for 3+
Deadlift 1RM, then -15% for 3
Front Squat Work up to 90% of best 5RM for 3 x 5
WEEK 12
DAY 1
Snatch 1RM
Clean and Jerk 1RM
Goodmornings Off
DAY 2
Back Squat 1RM
Bench Press 1RM
Standing Strict Press Off
DAY 3
Power Clean and Jerk 1RM, then -15% for 3
Deadlift 1RM
Front Squat Off
This version is perfect for the person who wants to get in the best shape
of their life. All we did was add an extra max effort Olympic day and an extra
back squat day.
Now, we’re getting in a version of the snatch and clean and jerk twice
each week along with three squat days, two presses, and one deadlift. That’s
enough to progress your powerlifts and your Olympic lifts to the point of
being competitive in both. This is the template I would use if I were going to
compete in a super total meet.
DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Bench Press 5RM, then -15% for 5+
DAY 3
Power Snatch from Block (bar slightly 5RM, then -10% for 2 x 5
above knees)
Front Squat 3RM, then -10% for 2 x 3
DAY 4
Power Clean and Jerk from Block (bar 5RM, then -10% for 2 x 5
slightly above knees)
Standing Strict Press 3RM, then -10% for 2 x 3
DAY 5
Back Squat 10RM, then -10% for 2 x 10
Deadlift 5RM, then -10% for 2 x 5
WEEK 2
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 5RM, then -15% for 5+
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
Bench Press 5RM, then -15% for 5+
DAY 3
Power Snatch from Block (bar slightly 5RM, then -10% for 2 x 5
above knees)
Front Squat 3RM, then -10% for 2 x 3
DAY 4
Power Clean and Jerk from Block (bar 5RM, then -10% for 2 x 5
slightly above knees)
Standing Strict Press 3RM, then -10% for 2 x 3
DAY 5
Back Squat 10RM, then -10% for 2 x 10
Deadlift 5RM, then -10% for 2 x 5
DAY 2
Clean and Jerk 70% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1
Bench Press Work up to 90% of best 5RM for 3 x 5
DAY 3
Power Snatch from Block (bar slightly 3RM, then -10% for 2 x 3
above knees)
Front Squat Work up to 90% of best 3RM for 3 x 3
DAY 4
Power Clean and Jerk from Block (bar 3RM, then -10% for 2 x 3
slightly above knees)
Standing Strict Press Work up to 90% of best 3RM for 3 x 3
DAY 5
Back Squat 8RM, then -10% for 2 x 8
Deadlift Work up to 90% of best 5RM for 3 x 5
WEEK 4
DAY 1
Snatch 1RM, then -15% for 3, then -25% for max reps
Back Squat Work up to final 5RM, then -15% for 5+
DAY 2
Clean and Jerk 1RM, then -15% for 3, then -25% for max reps
Bench Press Work up to final 5RM, then -15% for 5+
DAY 3
Power Snatch from Block (bar slightly 3RM, then -10% for 2 x 3
above knees)
Front Squat 3RM, then -10% for 3
DAY 4
Power Clean and Jerk from Block (bar 3RM, then -10% for 2 x 3
slightly above knees)
Standing Strict Press 3RM, then -10% for 3
DAY 5
Back Squat 8RM, then -10% for 2 x 8
Deadlift 5RM, then -10% for 5
DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Bench Press 3RM, then -15% for 3+
DAY 3
Power Snatch from Block (bar slightly 1RM, then -15% for 3, then -25% for 3+
above knees)
Front Squat 1RM, then -15% for 3, then -25% for 5
DAY 4
Power Clean and Jerk from Block (bar 1RM, then -15% for 3, then -25% for 3+
slightly above knees)
Standing Strict Press 1RM, then -15% for 3, then -25% for 5+
DAY 5
Back Squat 5RM, then -10% for 2 x 5
Deadlift 3RM, then -10% for 2 x 3
WEEK 6
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 3RM, then -15% for 3+
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
Bench Press 3RM, then -15% for 3+
DAY 3
Power Snatch from Block (bar slightly 1RM, then -15% for 3, then -25% for 3+
above knees)
Front Squat 1RM, then -15% for 3, then -25% for 5
DAY 4
Power Clean and Jerk from Block (bar 1RM, then -15% for 3, then -25% for 3+
slightly above knees)
Standing Strict Press 1RM, then -15% for 3, then -25% for 5+
DAY 5
Back Squat 5RM, then -10% for 2 x 5
Deadlift 3RM, then -10% for 2 x 3
DAY 2
Clean and Jerk 73% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1
Bench Press Work up to 90% of best 3RM for 3 x 3
DAY 3
Power Snatch 5RM, then -10% for 2 x 5
Front Squat Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
DAY 4
Power Clean and Jerk 5RM, then -10% for 2 x 5
Standing Strict Press Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
DAY 5
Back Squat Work up to 90% of best 5RM for 3 x 5
Deadlift Work up to 90% of best 3RM for 3 x 3
WEEK 8
DAY 1
Snatch 1RM, then -15% for 3, then -25% for max reps
Back Squat Work up to final 3RM, then -15% for 3+
DAY 2
Clean and Jerk 1RM, then -15% for 3, then -25% for max reps
Bench Press Work up to final 3RM, then -15% for 3+
DAY 3
Power Snatch 5RM, then -10% for 2 x 5
Front Squat Work up to final 1RM, then -20% for 3
DAY 4
Power Clean and Jerk 5RM, then -10% for 2 x 5
Standing Strict Press Work up to final 1RM, then -20% for 3+
DAY 5
Back Squat 5RM, then -10% for 5
Deadlift Work up to final 3RM, then -15% for 3+
DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Bench Press 1RM, then -15% for 3, then -25% for 3+
DAY 3
Power Snatch 3RM, then -10% for 2 x 3
Front Squat 5RM, then -10% for 2 x 5
DAY 4
Power Clean and Jerk 3RM, then -10% for 2 x 3
Standing Strict Press 5RM, then -10% for 2 x 5
DAY 5
Back Squat 3RM, then -10% for 3
Deadlift from 2-Inch Deficit 1RM, then -15% for 2 x 3
WEEK 10
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 1RM, then -15% for 3, then -25% for 3+
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
Bench Press 1RM, then -15% for 3, then -25% for 3+
DAY 3
Power Snatch 3RM, then -10% for 2 x 3
Front Squat 5RM, then -10% for 2 x 5
DAY 4
Power Clean and Jerk 3RM, then -10% for 2 x 3
Standing Strict Press 5RM, then -10% for 3, then 2 x 5
DAY 5
Back Squat 3RM, then -10% for 3
Deadlift from 2-Inch Deficit 1RM, then -15% for 2 x 3
DAY 2
Clean and Jerk 70% for 1 x 2, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x
1, 90% for 1 x 1
Bench Press Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
DAY 3
Power Snatch 1RM, then -15% for 3, then -25% for 3+
Front Squat Work up to 90% of best 5RM for 3 x 5
DAY 4
Power Clean and Jerk 1RM, then -15% for 3, then -25% for 3+
Standing Strict Press Work up to 90% of best 5RM for 3 x 5
DAY 5
Back Squat Work up to 90% of best 3RM for 3 x 3
Deadlift 1RM, then -15% for 3
WEEK 12
DAY 1
Snatch 1RM
Clean and Jerk 1RM
DAY 2
Back Squat 1RM
Bench Press 1RM
DAY 3
Power Snatch 1RM, then -15% for 3
Standing Strict Press 5RM
DAY 4
Power Clean and Jerk 1RM, then -15% for 3
Front Squat Work up to 90% of 5RM for 1 x 5
DAY 5
Back Squat Off
Deadlift 1RM
These programs are simple, effective, and fun. You will still be able to
alter this workout in a variety of ways, as I’ll explain in the next section.
DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Push Press 5RM, then -15% for 5+
Standing Strict Press 3RM, then -10% for 2 x 3
DAY 3
Power Snatch from Block (bar slightly 5RM, then -10% for 2 x 5
above knees)
Clean Deadlift 5RM, then -10% for 2 x 5
Front Squat 3RM, then -10% for 2 x 3
WEEK 2
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 5RM, then -15% for 5+
Goodmornings 3x8
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
Push Press 5RM, then -15% for 5+
Standing Strict Press 3RM, then -10% for 2 x 3
DAY 3
Power Clean and Jerk from Block (bar 5RM, then -10% for 2 x 5
slightly above knees)
Clean Deadlift 5RM, then -10% for 2 x 5
Front Squat 3RM, then -10% for 2 x 3
DAY 2
Clean and Jerk 70% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1
Push Press Work up to 90% of best 5RM for 3 x 5
Standing Strict Press Take 90% of best 3RM for 3 x 3
DAY 3
Power Snatch from Block (bar slightly 3RM, then -10% for 2 x 3
above knees)
Clean Deadlift Work up to 90% of best 5RM for 3 x 5
Front Squat Work up to 90% of best 3RM for 3 x 3
WEEK 4
DAY 1
Snatch 1RM, then -15% for 3, then -25% for max reps
Back Squat Work up to final 5RM, then -15% for 5+
Goodmornings 3x8
DAY 2
Clean and Jerk 1RM, then -15% for 3, then -25% for max reps
Push Press Work up to final 5RM, then -15% for 5+
Standing Strict Press 3RM, then -10% for 3
DAY 3
Power Clean and Jerk from Block (bar 3RM, then -10% for 2 x 3
slightly above knees)
Clean Deadlift 5RM, then -10% for 3
Front Squat 3RM, then -10% for 3
DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Push Press 3RM, then -15% for 3+
Standing Strict Press 1RM, then -15% for 3, then -25% for 5+
DAY 3
Power Snatch from Block (bar slightly 1RM, then -15% for 3, then -25% for 3+
above knees)
Clean Deadlift 3RM, then -10% for 2 x 3
Front Squat 1RM, then -15% for 3, then -25% for 5
WEEK 6
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 3RM, then -15% for 3+
Goodmornings 4x5
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
Push Press 3RM, then -15% for 3+
Standing Strict Press 1RM, then -15% for 3, then -25% for 5+
DAY 3
Power Clean and Jerk from Block (bar 1RM, then -15% for 3, then -25% for 3+
slightly above knees)
Clean Deadlift 3RM, then -10% for 2 x 3
Front Squat 1RM, then -15% for 3, then -25% for 5
DAY 2
Clean and Jerk 73% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1
Push Press Work up to 90% of best 3RM for 3 x 3
Standing Strict Press Take 90% of best 1RM for 1 x 1, then -20% for 2 x 3
DAY 3
Power Snatch 5RM, then -10% for 2 x 5
Clean Deadlift Work up to 90% of best 3RM for 3 x 3
Front Squat Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
WEEK 8
DAY 1
Snatch 1RM, then -15% for 3, then -25% for max reps
Back Squat Work up to final 3RM, then -15% for 3+
Goodmornings 3x5
DAY 2
Clean and Jerk 1RM, then -15% for 3, then -25% for max reps
Push Press Work up to final 3RM, then -15% for 3+
Standing Strict Press Work up to final 1RM, then -20% for 3+
DAY 3
Power Clean and Jerk 5RM, then -10% for 2 x 5
Clean Deadlift Work up to final 3RM, then -15% for 3+
Front Squat Work up to final 1RM, then -20% for 3
DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Push Press 1RM, then -15% for 3, then -25% for 3+
Standing Strict Press 5RM, then -10% for 2 x 5
DAY 3
Power Snatch 3RM, then -10% for 2 x 3
Clean Deadlift from 2-Inch Deficit 1RM, then -15% for 2 x 3
Front Squat 5RM, then -10% for 2 x 5
WEEK 10
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 1RM, then -15% for 3, then -25% for 3+
Goodmornings 4x3
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
Push Press 1RM, then -15% for 3, then -25% for 3+
Standing Strict Press 5RM, then -10% for 2 x 5
DAY 3
Power Clean and Jerk 3RM, then -10% for 2 x 3
Clean Deadlift from 2-Inch Deficit 1RM, then -15% for 2 x 3
Front Squat 5RM, then -10% for 2 x 5
DAY 2
Clean and Jerk 70% for 1 x 2, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x
1, 90% for 1 x 1
Push Press Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
Standing Strict Press Work up to 90% of best 5RM for 3 x 5
DAY 3
Power Snatch 1RM, then -15% for 3, then -25% for 3+
Clean Deadlift 1RM, then -15% for 3
Front Squat Work up to 90% of best 5RM for 3 x 5
WEEK 12
DAY 1
Snatch 1RM
Clean and Jerk 1RM
Goodmornings Off
DAY 2
Back Squat 1RM
Push Press 1RM
Standing Strict Press Off
DAY 3
Power Clean and Jerk 1RM, then -15% for 3
Clean Deadlift 1RM
Front Squat Off
Take a close look at the five-day super total plan, and I’m sure you’ll see
lots of similarities here. In fact, as I’ve pointed out already, this plan is the
exact same as the super total plan with bench press changed to push press
and deadlift changed to clean deadlift.
Like all the other templates, this still allows plenty of room for you to add
in accessory work to have you progressing even more.
DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Push Press 5RM, then -15% for 5+
DAY 3
Power Snatch from Block (bar slightly 5RM, then -10% for 2 x 5
above knees)
Front Squat 3RM, then -10% for 2 x 3
DAY 4
Power Clean and Jerk from Block (bar 5RM, then -10% for 2 x 5
slightly above knees)
Standing Strict Press 3RM, then -10% for 2 x 3
DAY 5
Back Squat 10RM, then -10% for 2 x 10
Clean Deadlift 5RM, then -10% for 2 x 5
WEEK 2
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 5RM, then -15% for 5+
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
Push Press 5RM, then -15% for 5+
DAY 3
Power Snatch from Block (bar slightly 5RM, then -10% for 2 x 5
above knees)
Front Squat 3RM, then -10% for 2 x 3
DAY 4
Power Clean and Jerk from Block (bar 5RM, then -10% for 2 x 5
slightly above knees)
Standing Strict Press 3RM, then -10% for 2 x 3
DAY 5
Back Squat 10RM, then -10% for 2 x 10
Clean Deadlift 5RM, then -10% for 2 x 5
DAY 2
Clean and Jerk 70% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1
Push Press Work up to 90% of best 5RM for 3 x 5
DAY 3
Power Snatch from Block (bar slightly 3RM, then -10% for 2 x 3
above knees)
Front Squat Work up to 90% of best 3RM for 3 x 3
DAY 4
Power Clean and Jerk from Block (bar 3RM, then -10% for 2 x 3
slightly above knees)
Standing Strict Press Work up to 90% of best 3RM for 3 x 3
DAY 5
Back Squat 8RM, then -10% for 2 x 8
Clean Deadlift Work up to 90% of best 5RM for 3 x 5
WEEK 4
DAY 1
Snatch 1RM, then -15% for 3, then -25% for max reps
Back Squat Work up to final 5RM, then -15% for 5+
DAY 2
Clean and Jerk 1RM, then -15% for 3, then -25% for max reps
Push Press Work up to final 5RM, then -15% for 5+
DAY 3
Power Snatch from Block (bar slightly 3RM, then -10% for 2 x 3
above knees)
Front Squat 3RM, then -10% for 3
DAY 4
Power Clean and Jerk from Block (bar 3RM, then -10% for 2 x 3
slightly above knees)
Standing Strict Press 3RM, then -10% for 3
DAY 5
Back Squat 8RM, then -10% for 2 x 8
Clean Deadlift 5RM, then -10% for 5
DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Push Press 3RM, then -15% for 3+
DAY 3
Power Snatch from Block (bar slightly 1RM, then -15% for 3, then -25% for 3+
above knees)
Front Squat 1RM, then -15% for 3, then -25% for 5
DAY 4
Power Clean and Jerk from Block (bar 1RM, then -15% for 3, then -25% for 3+
slightly above knees)
Standing Strict Press 1RM, then -15% for 3, then -25% for 5+
DAY 5
Back Squat 5RM, then -10% for 2 x 5
Clean Deadlift 3RM, then -10% for 2 x 3
WEEK 6
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 3RM, then -15% for 3+
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
Push Press 3RM, then -15% for 3+
DAY 3
Power Snatch from Block (bar slightly 1RM, then -15% for 3, then -25% for 3+
above knees)
Front Squat 1RM, then -15% for 3, then -25% for 5
DAY 4
Power Clean and Jerk from Block (bar 1RM, then -15% for 3, then -25% for 3+
slightly above knees)
Standing Strict Press 1RM, then -15% for 3, then -25% for 5+
DAY 5
Back Squat 5RM, then -10% for 2 x 5
Clean Deadlift 3RM, then -10% for 2 x 3
DAY 2
Clean and Jerk 73% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1
Push Press Work up to 90% of best 3RM for 3 x 3
DAY 3
Power Snatch 5RM, then -10% for 2 x 5
Front Squat Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
DAY 4
Power Clean and Jerk 5RM, then -10% for 2 x 5
Standing Strict Press Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
DAY 5
Back Squat Work up to 90% of best 5RM for 3 x 5
Clean Deadlift Work up to 90% of best 3RM for 3 x 3
WEEK 8
DAY 1
Snatch 1RM, then -15% for 3, then -25% for max reps
Back Squat Work up to final 3RM, then -15% for 3+
DAY 2
Clean and Jerk 1RM, then -15% for 3, then -25% for max reps
Push Press Work up to final 3RM, then -15% for 3+
DAY 3
Power Snatch 5RM, then -10% for 2 x 5
Front Squat Work up to final 1RM, then -20% for 3
DAY 4
Power Clean and Jerk 5RM, then -10% for 2 x 5
Standing Strict Press Work up to final 1RM, then -20% for 3+
DAY 5
Back Squat 5RM, then -10% for 5
Clean Deadlift Work up to final 3RM, then -15% for 3+
DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Push Press 1RM, then -15% for 3, then -25% for 3+
DAY 3
Power Snatch 3RM, then -10% for 2 x 3
Front Squat 5RM, then -10% for 2 x 5
DAY 4
Power Clean and Jerk 3RM, then -10% for 2 x 3
Standing Strict Press 5RM, then -10% for 2 x 5
DAY 5
Back Squat 3RM, then -10% for 3
Clean Deadlift from 2-Inch Deficit 1RM, then -15% for 2 x 3
WEEK 10
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 1RM, then -15% for 3, then -25% for 3+
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
Push Press 1RM, then -15% for 3, then -25% for 3+
DAY 3
Power Snatch 3RM, then -10% for 2 x 3
Front Squat 5RM, then -10% for 2 x 5
DAY 4
Power Clean and Jerk 3RM, then -10% for 2 x 3
Standing Strict Press 5RM, then -10% for 3, then 2 x 5
DAY 5
Back Squat 3RM, then -10% for 3
Clean Deadlift from 2-Inch Deficit 1RM, then -15% for 2 x 3
DAY 2
Clean and Jerk 70% for 1 x 2, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x
1, 90% for 1 x 1
Push Press Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
DAY 3
Power Snatch 1RM, then -15% for 3, then -25% for 3+
Front Squat Work up to 90% of best 5RM for 3 x 5
DAY 4
Power Clean and Jerk 1RM, then -15% for 3, then -25% for 3+
Standing Strict Press Work up to 90% of best 5RM for 3 x 5
DAY 5
Back Squat Work up to 90% of best 3RM for 3 x 3
Clean Deadlift 1RM, then -15% for 3
WEEK 12
DAY 1
Snatch 1RM
Clean and Jerk 1RM
DAY 2
Back Squat 1RM
Push Press 1RM
DAY 3
Power Snatch 1RM, then -15% for 3
Standing Strict Press 5RM
DAY 4
Power Clean and Jerk 1RM, then -15% for 3
Front Squat Work up to 90% of 5RM for 1 x 5
DAY 5
Back Squat Off
Clean Deadlift 1RM
Three days a week is still enough to strengthen the entire body. You can
progress your lifts and still get jacked. You’ll find lots of flexibility here to add
in accessory work, which we’ll look at in section five.
DAY 2
Bench Press 5RM, then -15% for 5+
Floor Presses 10RM, then -10% for 2 x 10
DAY 3
Front Squat 3RM, then -10% for 2 x 3
Standing Strict Press 3RM, then -10% for 2 x 3
WEEK 2
DAY 1
Back Squat 5RM, then -15% for 5+
Deadlift 5RM, then -10% for 2 x 5
DAY 2
Bench Press 5RM, then -15% for 5+
Floor Presses 10RM, then -10% for 2 x 10
DAY 3
Front Squat 3RM, then -10% for 2 x 3
Standing Strict Press 3RM, then -10% for 2 x 3
DAY 2
Bench Press Work up to 90% of best 5RM for 3 x 5
Floor Presses Work up to 90% of best 10RM for 3 x 10
DAY 3
Front Squat Work up to 90% of best 3RM for 3 x 3
Closegrip Bench Press Work up to 90% of best 10RM for 3 x 10
WEEK 4
DAY 1
Back Squat Work up to final 5RM, then -15% for 5+
Deadlift 5RM, then -10% for 3
DAY 2
Bench Press Work up to final 5RM, then -15% for 5+
Floor Presses 10RM
DAY 3
Front Squat 3RM, then -10% for 3
Standing Strict Press 3RM, then -10% for 3
DAY 2
Bench Press 3RM, then -15% for 3+
Floor Presses 5RM, then -10% for 5, then -15% for 5+
DAY 3
Front Squat 1RM, then -15% for 3, then -25% for 5
Standing Strict Press 1RM, then -15% for 3, then -25% for 5+
WEEK 6
DAY 1
Back Squat 3RM, then -15% for 3+
Deadlift 3RM, then -10% for 2 x 3
DAY 2
Bench Press 3RM, then -15% for 3+
Floor Presses 5RM, then -10% for 5, then -15% for 5+
DAY 3
Front Squat 1RM, then -15% for 3, then -25% for 5
Standing Strict Press 1RM, then -15% for 3, then -25% for 5+
DAY 2
Bench Press Work up to 90% of best 3RM for 3 x 3
Floor Presses Work up to 90% of best 5RM for 3 x 5
DAY 3
Front Squat Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
Standing Strict Press Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
WEEK 8
DAY 1
Back Squat Work up to final 3RM, then -15% for 3+
Deadlift Work up to final 3RM, then -15% for 3+
DAY 2
Bench Press Work up to final 3RM, then -15% for 3+
Floor Presses 5RM, then -15% for 5+
DAY 3
Front Squat Work up to final 1RM, then -20% for 3
Standing Strict Press Work up to final 1RM, then -20% for 3+
DAY 2
Bench Press 1RM, then -15% for 3, then -25% for 3+
Floor Press 3RM, then -10% for 3, then -15% for 3+
DAY 3
Front Squat 5RM, then -10% for 2 x 5
Standing Strict Press 5RM, then -10% for 2 x 5
WEEK 10
DAY 1
Back Squat 1RM, then -15% for 3, then -25% for 3+
Deadlift from 2-Inch Deficit 1RM, then -15% for 2 x 3
DAY 2
Bench Press 1RM, then -15% for 3, then -25% for 3+
Floor Press 3RM, then -10% for 3, then -15% for 3+
DAY 3
Front Squat 5RM, then -10% for 2 x 5
Standing Strict Press 5RM, then -10% for 2 x 5
DAY 2
Bench Press Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
Floor Presses Work up to 90% of best 3RM for 3 x 3
DAY 3
Front Squat Work up to 90% of best 5RM for 3 x 5
Standing Strict Press Work up to 90% of best 5RM for 3 x 5
WEEK 12
DAY 1
Back Squat 1RM
Deadlift Off
DAY 2
Bench Press 1RM
Floor Presses Off
DAY 3
Front Squat Off
Deadlift 1RM
On day five of weeks one through four we are starting out with unilateral
Romanian Deadlifts (RDLs). This exercise is great to get the hips moving
separately, which will help keep them healthy. Lunges are good for healthy
hips as well, so I would definitely consider adding some lunges as assistance
work on top of this template.
For day five of weeks five through twelve we added in opposite stance
deadlifts. All of us are designed to be better at the sumo stance or the
conventional stance deadlift. If you work your weaker stance, it will strengthen
your strong lift and keep you balanced. A part of muscular balance is to keep
the sumo and conventional deadlift within at least 90% of each other.
We also added a squat day. I have used that squat day as the big volume
day. I recommend performing that day on Saturday with Sunday reserved to
rest and recover. There’s also an extra bench press day to increase the CNS
efficiency of the movement.
The bottom line is this version will get you strong and jacked.
DAY 2
Bench Press 5RM, then -15% for 5+
Floor Presses 10RM, then -10% for 2 x 10
DAY 3
Front Squat 3RM, then -10% for 2 x 3
Deadlift 5RM, then -10% for 2 x 5
DAY 4
Closegrip Bench Press 10RM, then -10% for 2 x 10
Standing Strict Press 3RM, then -10% for 2 x 3
DAY 5
Back Squat 10RM, then -10% for 2 x 10
Unilateral RDLs 3 x 8 each leg
WEEK 2
DAY 1
Back Squat 5RM, then -15% for 5+
Goodmornings 3x8
DAY 2
Bench Press 5RM, then -15% for 5+
Floor Presses 10RM, then -10% for 2 x 10
DAY 3
Front Squat 3RM, then -10% for 2 x 3
Deadlift 5RM, then -10% for 2 x 5
DAY 4
Closegrip Bench Press 10RM, then -10% for 2 x 10
Standing Strict Press 3RM, then -10% for 2 x 3
DAY 5
Back Squat 10RM, then -10% for 2 x 10
Unilateral RDLs 3 x 8 each leg
DAY 2
Bench Press Work up to 90% of best 5RM for 3 x 5
Floor Presses Work up to 90% of best 10RM for 3 x 10
DAY 3
Front Squat Work up to 90% of best 3RM for 3 x 3
Deadlift Work up to 90% of best 5RM for 3 x 5
DAY 4
Closegrip Bench Press Work up to 90% of best 10RM for 3 x 10
Standing Strict Press Work up to 90% of best 3RM for 3 x 3
DAY 5
Back Squat Work up to 90% of best 10RM for 3 x 10
Unilateral RDLs 3 x 8 each leg
WEEK 4
DAY 1
Back Squat Work up to final 5RM, then -15% for 5+
Goodmornings 3x8
DAY 2
Bench Press Work up to final 5RM, then -15% for 5+
Floor Press 10RM
DAY 3
Front Squat 3RM, then -10% for 3
Deadlift 5RM, then -10% for 3
DAY 4
Closegrip Bench Press 10RM
Standing Strict Press 3RM, then -10% for 3
DAY 5
Back Squat 8RM, then -10% for 2 x 8
Unilateral RDLs 3 x 8 each leg
DAY 2
Bench Press 3RM, then -15% for 3+
Floor Presses 5RM, then -10% for 5, then -15% for 5+
DAY 3
Front Squat 1RM, then -15% for 3, then -25% for 5
Deadlift 3RM, then -10% for 2 x 3
DAY 4
Closegrip Bench Press 5RM, then -10% for 5, then -15% for 5+
Standing Strict Press 1RM, then -15% for 3, then -25% for 5+
DAY 5
Back Squat 5RM, then -10% for 3 x 5
Opposite Stance Deadlift 5RM, then -15% for 5+
WEEK 6
DAY 1
Back Squat 3RM, then -15% for 3+
Goodmornings 4x5
DAY 2
Bench Press 3RM, then -15% for 3+
Floor Presses 5RM, then -10% for 5, then -15% for 5+
DAY 3
Front Squat 1RM, then -15% for 3, then -25% for 5
Deadlift 3RM, then -10% for 2 x 3
DAY 4
Closegrip Bench Press 5RM, then -10% for 5, then -15% for 5+
Standing Strict Press 1RM, then -15% for 3, then -25% for 5+
DAY 5
Back Squat 5RM, then -10% for 4 x 5
Opposite Stance Deadlift 5RM, then -15% for 5+
DAY 2
Bench Press Work up to 90% of best 3RM for 3 x 3
Floor Presses Work up to 90% of best 5RM for 3 x 5
DAY 3
Front Squat Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
Deadlift Work up to 90% of best 3RM for 3 x 3
DAY 4
Closegrip Bench Press Work up to 90% of best 5RM for 3 x 5
Standing Strict Press Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
DAY 5
Back Squat Work up to 90% of best 5RM for 3 x 5
Opposite Stance Deadlift Work up to 90% of best 5RM for 3 x 5
WEEK 8
DAY 1
Back Squat Work up to final 3RM, then -15% for 3+
Goodmornings 4x5
DAY 2
Bench Press Work up to final 3RM, then -15% for 3+
Floor Press 5RM, then -15% for 5+
DAY 3
Front Squat Work up to final 1RM, then -20% for 3
Deadlift Work up to final 3RM, then -15% for 3+
DAY 4
Closegrip Bench Press 5RM, then -15% for 5+
Standing Strict Press Work up to final 1RM, then -20% for 3+
DAY 5
Back Squat 5RM, then -15% for 5+
Opposite Stance Deadlift 5RM
DAY 2
Bench Press 1RM, then -15% for 3, then -25% for 3+
Floor Presses 3RM, then -10% for 3, then -15% for 3+
DAY 3
Front Squat 5RM, then -10% for 2 x 5
Deadlift from 2-Inch Deficit 1RM, then -15% for 2 x 3
DAY 4
Closegrip Bench Press 3RM, then -10% for 3, then -15% for 3+
Standing Strict Press 5RM, then -10% for 2 x 5
DAY 5
Back Squat 3RM, then -10% for 2 x 3
Opposite Stance Deadlift 3RM, then -15% for 3+
WEEK 10
DAY 1
Back Squat 1RM, then -15% for 3, then -25% for 3+
Goodmornings 5x3
DAY 2
Bench Press 1RM, then -15% for 3, then -25% for 3+
Floor Presses 3RM, then -10% for 3, then -15% for 3+
DAY 3
Front Squat 5RM, then -10% for 2 x 5
Deadlift from 2-Inch Deficit 1RM, then -15% for 2 x 3
DAY 4
Closegrip Bench Press 3RM, then -10% for 3, then -15% for 3+
Standing Strict Press 5RM, then -10% for 2 x 5
DAY 5
Back Squat 3RM, then -10% for 2 x 3
Opposite Stance Deadlift 3RM, then -15% for 3+
DAY 2
Bench Press Work up to 90% of best 1RM for 1 x 1, then -20% for
2x3
Floor Presses Work up to 90% of best 3RM for 3 x 3
DAY 3
Front Squat Work up to 90% of best 5RM for 3 x 5
Deadlift 1RM, then -15% for 3
DAY 4
Closegrip Bench Press Work up to 90% of best 3RM for 3 x 3
Standing Strict Press Work up to 90% of best 3RM for 3 x 5
DAY 5
Back Squat Work up to 90% of best 3RM for 3 x 3
Opposite Stance Deadlift Work up to 90% of best 3RM for 3 x 3
WEEK 12
DAY 1
Back Squat 1RM
Goodmornings Off
DAY 2
Bench Press 1RM
Floor Press Off
DAY 3
Front Squat Off
Deadlift 1RM
DAY 4
Closegrip Bench Press 1RM
Standing Strict Press 5RM
DAY 5
Back Squat Off
Opposite Stance Deadlift 1RM
The one issue with a lot of programs out on the market is that they
never change. Sure, you can vary reps slightly - but eventually if the plan
doesn’t change, the body will adapt and stop improving. This is when people
experience a plateau. If you are experiencing a plateau, then change things
up. It’s plain and simple.
I use a lot of the ideas from the conjugate system as one way to provide
some variations. If you continue to alter the program, you can continue to go
heavy on a regular basis without hitting a plateau. I don’t like to vary the lifts
as much as Louie Simmons due to the need for specificity, but there are a lot
of small ways to vary with the same effect.
Here is one thing to consider before looking at any of these: I want you
to think about getting the most out of the least. If a three-second pause is
working, I don’t recommend jumping to a fifteen-second pause. I would first
try a five-second pause or a one-second pause. Small steps will lead to bigger
gains in the future.
You can pause the squat, any of the pulls, the bench, and just about
anything else. I recommend using pauses for any sticking points that you
might have. These isometric contractions are the best way to strengthen
targeted weak areas. Pauses are also good to emphasize positions during
the pull of the snatch or clean. Let’s look at a few ways to use pauses.
SQUATS
I love using pauses in the squat. You can pause at the very bottom, at any
position on the way up, at the very top, or a combo of places. If you have a
sticking point, I recommend pauses at that very spot. Nothing is better than
isometric contractions for increasing the strength of specific angles.
You can also choose to pause only a few of the reps in a set. For example,
you might have a 5RM. You can choose to only pause the first one or two
reps. This method is a great way to build strength and stability while keeping
the intensity slightly down.
PULLS/DEADLIFTS
I love to program pauses at different positions of the pull. One of my
favorite pauses is two inches off the ground. Most deadlifts or pulls are
missed right off the ground. The hips rise first, and the bar drifts out in front.
Pausing those first two inches will do two things. First, it will teach the
body perfect mechanics. And second, it will strengthen that position.
PRESSES
If you are talking about the bench press, I personally like to pause every
rep. If you ever compete, you are going to be forced to pause. Why not practice
like the competition? I practiced the pause so much that I became better at
pausing than touch-and-go.
I love to pause for varied lengths of time. Think about it. If you get awesome
at pausing the bench press for five seconds on the chest, the competition
pause will be simple. I heard so many of my competitors complain about the
length of the pause. In a lot of federations the head judge gives the press
command. It is their discretion when that happens. If you don’t practice the
pause diligently, this can really cause some issues. The moral of the story is
to practice the pause.
You can, of course, pause at your typical sticking point. You can pause
anywhere from one to ten seconds with the most common pause times being
between one and five seconds. You can pause at your sticking point during
the eccentric phase (lowering of the bar), concentric phase (on the way up),
or a combination of both.
Just like in the other exercises, you can pause all reps or just some of
them. You can also use the same pauses in a standing strict press. Are you
starting to see the pattern?
Personally, I love bands and chains for a few reasons. First, I am going
to be honest and tell you... I love bands and chains because they look cool.
There is something to be said for the fun factor. There is just something
medieval about chains, and bands make you look smart. So why not?
However, there are some more scientific reasons bands and chains work:
ACCOMMODATING RESISTANCE
People cut squats high because they can lift more weight with a shorter
range of motion. That’s the way the strength curve flows. If I do a two-inch
squat, I am going to squat 1500lb.
Chains and bands accommodate that strength curve. As you come out
of the bottom of a squat, you get stronger and the chains get heavier. This
teaches the body to recruit more and more fibers as we rise, which leads to
the second principle.
IN PRACTICE
So how does one use bands and chains? Great question!
Here are some simple ways. I recommend starting with the least amount
of band or chain resistance. Remember: I recommend getting the most out
of the least. With chains, I recommend starting with the chain weight being
about 10% of your 1RM.
Chains are great for squatting, benching, or deadlifting. I like to set the
chains up, so they are completely deloaded in the bottom portion of the lift,
and then barely touching the floor at the top of a bench, squat, or deadlift. I
don’t recommend having the chains come off the floor (especially with heavy
loads) because the swinging could cause injury.
First, you can use the bands or chains for the work sets. However, you
are going to want to drop them towards the end of the cycle, so that you can
finish with a 1RM to test out the results of your twelve-week block.
There is a way to use them to make the 1RM phase work even better,
which brings us to the other way to use bands and chains. I call it the Mash
Method - I love using bands and chains for post-activation potentiation
(PAP). Let me give you the simple definition of PAP as defined by my friend,
Bret Contreras:
The most common way to use the Mash Method is to do a heavy hold
with about 10% more than you are about to lift.
Rack the weight, strip off the extra 10%, wait for about 30-60 seconds,
and then perform the max lift. My wife uses this technique religiously with
amazing results.
Bands and chains work well because you can set them up to be 10%
above your max at lockout and then deloading to 90% or less at the bottom
of the lift. I like this technique better because you are able to experience the
PAP principle with a full range of motion.
So if your previous max squat was 400lb, here’s how you could use the
Mash Method with bands or chains.
Take 88% of 1RM in bar weight (That’s 352lb, so we’ll round up to 355lb).
Now add to that bar weight 17.5% in bands or chains (That’s 70lb).
At the bottom of the squat, the weight would be close to 355lb (355lb
plus possibly a little bit of chain/band resistance). At the top of the squat, the
total weight would be 425lb (355lb in bar weight plus band/chain resistance
of 70lb).
Since the bottom was only about 88% of your max, it’s still a fairly easy
lift. But now your CNS is excited by the heavy weight felt at the top.
I didn’t really know anything about PAP, but I knew that this Mash Method
made my max attempts feel light at the top. If we’re honest, we know that
the lift begins with the way it feels on our back or in our hands. The bands
and chains made the bar-weight lifts feel lighter, and that gave me the edge I
needed to break through new barriers.
BLOCKS
I love to use varied heights of blocks for max effort work in the snatch,
clean, and deadlift. There are a few main reasons I love blocks.
For one, it allows the lifter to feel heavier weights, allowing the CNS to
get used to feeling maximum loads. In the deadlift, the body will get used to
heavier loads than it will ever experience from the floor.
If you have a weak point in the pull, blocks are a great way to target those
weaknesses. If you spend a few weeks targeting a weak point, the body will
become more efficient from that angle. High blocks are a great way to get
people comfortable with the third pull of the Olympic lifts (going under the bar).
Using blocks will save the back, allowing it to handle the stressors of
the other days more efficiently. We incorporate blocks almost weekly at the
Mash Compound. My athletes handle massive amounts of volume, so I try to
ease the load on the CNS in as many ways as possible.
Finally, blocks are an easy way to use the conjugate system that Louie
Simmons talks about all the time. Basically, we keep varying the workout so
the body is continually forced to adapt. There are so many block heights to
use: two-inch, four-inch, six-inch, etc.
Think about it. With pauses alone there are hundreds of options:
You get the point. I want this workout to last as long as you want to train.
I didn’t write this book to sell you another book. I wanted to provide the one
tool to progress your training forever. Let’s keep training fun, and let’s keep
the body getting stronger and better.
We used the conjugate system in the base workout at the smallest scale.
We altered sets, reps, and down sets. We changed the max effort work weekly.
I also gave you several tools to alter the program even more significantly.
However, I recommend using those principles sparingly. The best advice that
I can give is to get the most out of the least.
The conjugate system is the number one way that I have continued to
progress my athletes over the years. You will never hear of any of my athletes
plateauing for a long period of time. I will simply continue altering their plan
until their body responds.
I agree with Louie Simmons in another way as well. I don’t think that
straight linear periodization is the best way. There are aspects of hypertrophy
(muscle growth), strength building, and absolute strength throughout the
entire workout. However, the program builds to peak on the twelfth week for
the most part.
Another name for this is daily undulated periodization (DUP). There are
some studies out there that show DUP reaping better results than a straight
linear periodization style of training program. There hasn’t been enough
research performed to call this a 100% fact, but I can tell you from the results
of my athletes that it is working better in my experience.
The flow of the entire workout is designed to be fun and flexible. I wanted
this workout to match the lifestyles of the athlete instead of the athlete having
to match the program.
Here’s the deal. We are all designed differently. Some of us have long
femurs and short torsos. Some of us have short femurs and long torsos. Some
of us are quad dominant, and some of us are posterior chain dominant. The
key is identifying an athlete’s strengths and weaknesses and then prescribing
the accessory movements accordingly.
Personally, I believe this very element can be a huge part of the success
of any given athlete. There are two reasons that targeting an athlete’s
weaknesses can be the piece of the puzzle that creates success.
First, if a person has certain weaknesses like a weak pull, that’s an easy fix
with the right amount of work. I have watched athletes add five kilos to a lift
simply from targeting a weak pull. Five kilos can be the difference between
the Olympic Games and sitting at home watching.
The other benefit from targeted accessory work is longevity in the sport.
If you are imbalanced within your musculature, you are at higher risk of injury.
If you are asymmetrical, you are at an even greater risk.
I have watched coaches design workouts that are filled with two hours
per day of accessory work. I think that’s crazy. I want my athletes to spend
more of their time on the movements they care about. I keep the accessory
movements trimmed to one or two per day based on the athlete’s needs.
I call this process trimming the fat. Here’s the golden rule: if you don’t
know why you are doing something, then get rid of it. There has to be a
specific reason - to target a specific weakness, imbalance, or asymmetry.
If you didn’t buy No Weaknesses, I still want to give you some ideas on
how to choose exercises. Let’s start with a simple one:
Your clean deadlift 1RM should be greater than or at least equal to your back
squat 1RM. If it’s not, you obviously need to work on more pulls. My athlete,
Nathan Damron, is the perfect example. He can squat anything. However, when
he first started with me, he couldn’t deadlift 90% of his back squat. After just a
few weeks of targeting his pull, he was able to clean and snatch more weight.
Once you acquire this information, it’s easy to develop a program specific
to your needs that also doesn’t take four hours to complete. This insight
allows you to focus on the main movements for the majority of the time, and
then target the specific weaknesses afterward with one or two well thought
out movements.
Let’s take a look at how you could add assistance work to the template.
Following is an example four-week block for an athlete with a weaker posterior
chain, weak dips compared to pull-ups, weak horizontal row compared to
press, and a weaker left hand carry compared to right.
The accessory work is going to be in this set and rep range to produce
maximal hypertrophy. The quickest way to strengthen a body part is by
adding muscle. The added muscle mass will come in handy when performing
maximum attempts in the major lifts as well.
This plan would be perfect for someone who didn’t want to spend
countless hours at the gym. Two major lifts with one accessory lift shouldn’t
take more than 75-90 minutes at the most. My goal for this program is to get
you strong… and then get you out of the gym and enjoying the other aspects
of your life.
DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Bench Press 5RM, then -15% for 5+
Dips 3 x submaximal reps
DAY 3
Power Snatch from Block (bar slightly 5RM, then -10% for 2 x 5
above knees)
Front Squat 3RM, then -10% for 2 x 3
Unilateral Farmer’s Walk 3 x 30m each hand
DAY 4
Standing Strict Press 3RM, then -10% for 2 x 3
Deadlift 5RM, then -10% for 2 x 5
Bentover Rows 3x8
Meeting my friend, Alex Viada, was one of the most eye-opening moments
of my life. For all of you who don’t know him, Alex squats over 700lb, benches
close to 500lb, deadlifts over 700lb, and runs 100-mile foot races. Alex was
the first person to explain that cardiovascular exercise goes together with
strength training like ham and eggs… as long as you plan for them.
Here’s a simple plan that should get you in shape and prepare you for a 5K
race. This is a simple progression that is programmed around your strength
training work. As you can see, I have mixed in aerodyne bikes, rowers, and
sleds. I am only recommending that you run two days per week. You can
substitute those two days for biking if you have hip or knee issues.
It’s a progression that is fun and easy to follow. We have used the
conjugate system to keep the cardiovascular system guessing. Just like the
muscular system, we want the cardiovascular system always trying to adapt.
DAY 2: OFF
DAY 3
Tempo Run 5 min warmup
1 mile at 90% pace
5 minute cooldown
DAY 4
Recovery Row 10-15 min recovery row: Stay in zone 2 or 75% of max
heart rate
DAY 5: OFF
DAY 6
Sled or Prowler Work 6 x 30 yards: Start with a challenging weight. Each
week add weight, reps, or distance
DAY 7
Long Slow Run (Could also Bike or Row) 5 min warmup
3 mile run: Stay in zone 2 or 75% of max heart rate
5 min cooldown
WEEK 2
DAY 1
Aerodyne or Row Sprints 2 min warmup
50 sec on / 60 sec off x 8 sets
5 min cooldown
DAY 2: OFF
DAY 3
Tempo Run 5 min warmup
2 mile at 90% pace
5 minute cooldown
DAY 4
Recovery Row 10-15 min recovery row: Stay in zone 2 or 75% of max
heart rate
DAY 5: OFF
DAY 6
Sled or Prowler Work 6 x 30 yards: Start with a challenging weight. Each
week add weight, reps, or distance
DAY 7
Long Slow Run (Could also Bike or Row) 5 min warmup
4 mile run: Stay in zone 2 or 75% of max heart rate
5 min cooldown
DAY 2: OFF
DAY 3
Tempo Run 5 min warmup
3 mile at 90% pace
5 minute cooldown
DAY 4
Recovery Row 15-20 min recovery row: Stay in zone 2 or 75% of max
heart rate
DAY 5: OFF
DAY 6
Sled or Prowler Work 6 x 30 yards: Start with a challenging weight. Each
week add weight, reps, or distance
DAY 7
Long Slow Run (Could also Bike or Row) 5 min warmup
5 mile run: Stay in zone 2 or 75% of max heart rate
5 min cooldown
WEEK 4
DAY 1
Aerodyne or Row Sprints 2 min warmup
60 sec on / 60 sec off x 6 sets
5 min cooldown
DAY 2: OFF
DAY 3
Tempo Run 5 min warmup
2 mile at 90% pace
5 minute cooldown
DAY 4
Recovery Row 10-15 min recovery row: Stay in zone 2 or 75% of max
heart rate
DAY 5: OFF
DAY 6
Sled or Prowler Work 6 x 30 yards: Start with a challenging weight. Each
week add weight, reps, or distance
DAY 7
Long Slow Run (Could also Bike or Row) 5 min warmup
4 mile run: Stay in zone 2 or 75% of max heart rate
5 min cooldown
DAY 2: OFF
DAY 3
Tempo Run 5 min warmup
1.5 mile at 90% pace
5 minute cooldown
DAY 4
Recovery Row 15-20 min recovery row: Stay in zone 2 or 75% of max
heart rate
DAY 5: OFF
DAY 6
Sled or Prowler Work 6 x 30 yards: Start with a challenging weight. Each
week add weight, reps, or distance
DAY 7
Long Slow Run (Could also Bike or Row) 5 min warmup
4 mile run: Stay in zone 2 or 75% of max heart rate
5 min cooldown
WEEK 6
DAY 1
Aerodyne or Row Sprints 2 min warmup
55 sec on / 60 sec off x 9 sets
5 min cooldown
DAY 2: OFF
DAY 3
Tempo Run 5 min warmup
2.5 mile at 90% pace
5 minute cooldown
DAY 4
Recovery Row 15-20 min recovery row: Stay in zone 2 or 75% of max
heart rate
DAY 5: OFF
DAY 6
Sled or Prowler Work 6 x 30 yards: Start with a challenging weight. Each
week add weight, reps, or distance
DAY 7
Long Slow Run (Could also Bike or Row) 5 min warmup
5 mile run: Stay in zone 2 or 75% of max heart rate
5 min cooldown
DAY 2: OFF
DAY 3
Tempo Run 5 min warmup
3.5 mile at 90% pace
5 minute cooldown
DAY 4
Recovery Row 15-20 min recovery row: Stay in zone 2 or 75% of max
heart rate
DAY 5: OFF
DAY 6
Sled or Prowler Work 6 x 30 yards: Start with a challenging weight. Each
week add weight, reps, or distance
DAY 7
Long Slow Run (Could also Bike or Row) 5 min warmup
6 mile run: Stay in zone 2 or 75% of max heart rate
5 min cooldown
WEEK 8
DAY 1
Aerodyne or Row Sprints 2 min warmup
60 sec on / 60 sec off x 6 sets
5 min cooldown
DAY 2: OFF
DAY 3
Tempo Run 5 min warmup
2.5 mile at 90% pace
5 minute cooldown
DAY 4
Recovery Row 15-20 min recovery row: Stay in zone 2 or 75% of max
heart rate
DAY 5: OFF
DAY 6
Sled or Prowler Work 6 x 30 yards: Start with a challenging weight. Each
week add weight, reps, or distance
DAY 7
Long Slow Run (Could also Bike or Row) 5 min warmup
4 mile run: Stay in zone 2 or 75% of max heart rate
5 min cooldown
DAY 2: OFF
DAY 3
Tempo Run 5 min warmup
2 mile at 90% pace
5 minute cooldown
DAY 4
Recovery Row 20-25 min recovery row: Stay in zone 2 or 75% of max
heart rate
DAY 5: OFF
DAY 6
Sled or Prowler Work 6 x 30 yards: Start with a challenging weight. Each
week add weight, reps, or distance
DAY 7
Long Slow Run (Could also Bike or Row) 5 min warmup
5 mile run: Stay in zone 2 or 75% of max heart rate
5 min cooldown
WEEK 10
DAY 1
Aerodyne or Row Sprints 2 min warmup
60 sec on / 55 sec off x 9 sets
5 min cooldown
DAY 2: OFF
DAY 3
Tempo Run 5 min warmup
3 mile at 90% pace
5 minute cooldown
DAY 4
Recovery Row 20-25 min recovery row: Stay in zone 2 or 75% of max
heart rate
DAY 5: OFF
DAY 6
Sled or Prowler Work 6 x 30 yards: Start with a challenging weight. Each
week add weight, reps, or distance
DAY 7
Long Slow Run (Could also Bike or Row) 5 min warmup
6 mile run: Stay in zone 2 or 75% of max heart rate
5 min cooldown
DAY 2: OFF
DAY 3
Tempo Run 5 min warmup
4 mile at 90% pace
5 minute cooldown
DAY 4
Recovery Row 20-25 min recovery row: Stay in zone 2 or 75% of max
heart rate
DAY 5: OFF
DAY 6
Sled or Prowler Work 6 x 30 yards: Start with a challenging weight. Each
week add weight, reps, or distance
DAY 7
Long Slow Run (Could also Bike or Row) 5 min warmup
7 mile run: Stay in zone 2 or 75% of max heart rate
5 min cooldown
WEEK 12
DAY 1
Aerodyne or Row Sprints 2 min warmup
60 sec on / 60 sec off x 6 sets
5 min cooldown
DAY 2: OFF
DAY 3
Tempo Run 5 min warmup
2 mile at 90% pace
5 minute cooldown
DAY 4
Recovery Row 10-15 min recovery row: Stay in zone 2 or 75% of max
heart rate
DAY 5: OFF
DAY 6
Sled or Prowler Work Take off or do light recovery work
DAY 7
Long Slow Run (Could also Bike or Row) 5K race for time
The Mash Blueprint has enough information to help all of you progress
your workouts for the rest of your lives. It doesn’t have to be hard to work. It
just has to make sense.
Now it’s time for all of you to get to work and crush your goals. I look
forward to hearing all of your success stories.