Strength Training Template

Posted on 20 Jan 2011 09:35

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This is my new Strength Training Template which I will begin shortly.

There were a few things which my past template was lagging - mostly PC, Grip, etc. Work, now I have something down and this is what I am going to begin shortly. I want to post it out here first.

Saturday = Deadlifts + Static Grip + Core

Sunday = Squats + Press + Core

Tuesday = Crushing Grip + Posterior Chain Exercises + Press/Pull + Core

Wednesday = Back Exercises + Pinching Grip + Core

This is the broad and general template which basically leaves out exercises, sets, reps, progression methods, etc etc. I'm going to delve into that now.



This is going to be whatever Eric has told me to do. Either regular Deadlifts or Banded Deadlifts or even Deficit Deadlifts. Everything about this exercise - progression schemes, sets, reps, whatever - it is ALL going to be what Eric has decided.

Static Grip

All matters of Grip are thanks to Joe. Y'all should check out his blog: Joe Weir's Strength Blog. For Static Grip work, I am going to begin by holding a loaded barbell for time. Progression is not so much "endurance" as "maximal" in this - actually, it might be somewhere in the middle. The general guideline - which is loose; is that if you can hold the weight for 8 seconds, then you can go ahead and add weight. Because I am going to be doing this exercise right after Deadlifts, the loads won't always be the same: it all depends on how tired I am from Deadlifting. My grip has to build up to the tolerance.



For now I will be doing Front Squats over here. I don't focus too much on Front Squats - or Squatting in general but my Front Squats will be here for now. I'm going to be doing 3-5 sets…I am building a "feel" for the weight and establishing a comfort zone. I am currently Front Squatting between 275-315. Once I feel confident and my strength accumulation has taken place, I will break past the 315 boundary. Every so often I will do the 4 Squat workout here. I'm going to write up a short article on the 4 Squat Workout. Once it's up, it'll be linked here. But the short version of the 4 Squat workout is:

  1. Overhead Squats
  2. Front Squats
  3. Back Squats
  4. Anderson Half Squats

You do 3-5 sets of each exercise. The intensity for each set is up to the trainee. Normally, I have gone:

Set 1: 4-5 reps
Set 2: 3-4 reps
Set 3: 2-3 reps
Set 4: 1-2 reps (optional set)

Progress is simple. You can either increase the weight, reps or sets from workout to workout. This has been explained in great detail out in Eric's Single, Double and Triple Progression


Since my primary focus is on the Strict Standing Barbell Overhead Press (simpler label: OHP), I am going to be using this as my main movement. However, I will be rotating in Bench Press, Zavickas Press, Dumbbell Press, etc from time to time. Volume/Intensity/Workload is totally up to me and I'll decide how to keep things progressing when I get to it.


Crushing Grip

I'm going to be using Captains of Crush (CoC) Grippers and Heavy Grippers (HG) for this. Currently I am working on the Coc #1, but with Joe's help, my strength has gone up very well. A few weeks ago I could barely close the #1 and now I can do it multiple times per set. Joe has two excellent articles on Grippers. Check them out: The Gripper Guide Part 1 and The Gripper Guide Part 2. The way I have built my Crushing Grip recently is:

  • Walmart Gripper: 2 sets of 5 reps with no setting. First set is done very slowly and the second one is quick. Everything is controlled.
  • HG 150: 2 sets of 2 reps. The first set has no setting. Setting is done for the second set.
  • Coc #1: This is the main event. I started of doing singles. Now I am at doubles. Progression is the same as for everything else - using the principles of Single, Double and Triple Progression.
  • HG 150: 1 set of 6-8 reps. All controlled and all closed and setting allowed.

On a side note, for any help regarding setting, check out this article: Setting a Gripper

Posterior Chain Exercise

There are four main exercises here and the goal is to rotate through them. 2 exercises per session and a possible change of exercises every 2 weeks. Thats a lot of options.

Exercises to choose from:

  • Pull Throughs
  • Dumbbell Swings
  • Romanian Deadlifts / KeyStone Deadlifts
  • Supine Glute Ham Raises

I am going to be starting off conservatively at 2-3 sets and then I will build on this.


I will either do some secondary Pressing Exercises such as Unilateral Overhead Presses or Weighted Dips OR I will do some Weighted Pull-ups. It depends on how much time I have left.


Back Exercises

I normally stick to weighted Pull-ups and some sort of heavy Row variant. I usually split up my back training is 3 exercises.

Exercise 1
Weighted Pull-ups
Intensity/Workload/Volume, etc is all up for grabs.

Exercise 2
Choose from: Dumbbell Rows, Barbell Rows or Machine Rows (plate loaded)
Usually 4-5 sets or 3-5 reps. High Intensity - by this I mean a heavy (relatively speaking) weight - not HIT.

Exercise 3
Choose from: Cable Rows at various heights - High, Low, Medium, etc.
Usually 3-4 sets of 8-12 reps.

Optional Exercise 4
Choose from: Unilateral Lat Pulldowns or Facepulls
Usually 1-2 sets of 10-20 reps.

Note: Sometimes I do the Unilateral Lat Pulldowns in place of Exercise 3.

Pinching Grip

I have been doing Pinch Grip Deadlifts. Article is linked here: Pinch Grip Dumbbell Deadlifts

3-4 sets for Maximal end work - meaning the goal is to get a heavy weight off the floor - not to do it multiple times (necessarily).

I know I have omitted Core work. For all things related to Core Training, check out this thread: The Core Training Thread

This is the preview of my Training Template. As I progress, it will evolve and I will keep y'all updated smile.gif.


This page created 20 Jan 2011 09:35
Last updated 25 Feb 2015 23:03

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