Kanishk's goal is similar to Bijoy's: he needs to lose weight + get strong.

We have a problem in this. Kanishk can only do Squats and Press on Sundays - it's a gym/region issue.

New Template:

Main Event / Pull + PC 1 / Off / SQ + Press / Pull + PC 2 / Off / Off

Sunday = Main Event = DL + OHP + Static Grip + Unilateral Leg Exercise

Monday = Pull + PC 1 = Pull-up Training + PC + Core

Wednesday = SQ + Press = Front Squats + Press

Thursday = Pull + PC 2 = Pull-up Training + PC

Exercise Selection:

Sunday - Main Event

• Deadlifts - More work in the 275-315 range
• Overhead Press - Start with something light-ish (meaning comfortable) for 3 sets of 5 reps. Using SDT we will progress on to 4-5 sets of 6-7 reps - remember to add reps and weight before you think of adding sets.
• Static Grip - Barbell Holds - you know the drill
• Bulgarian Split Squats - 1-2 sets of 6-8 reps

Monday - Pull + PC 1

• Inverted Rows - 3-4 sets
• Partials at Bottom - 3-4 sets
• Dumbbell Swings - 3 sets of 8-15 reps
• Cable Rows - 3-4 sets x 8-12 reps
• Core

Wednesday - SQ + Press

• Overhead Squats - Light practice work - 2-3 sets at the most
• Front Squats - 3-5 sets of 3-5 reps
• Bench Press - Start @ 3x5 and then we'll progress from there using SDT.
• Low Incline Dumbbell Bench Press - 2-3 sets of 6-8 reps

Thursday - Pull + PC 2

• Romanian Deadlifts - 3-5 sets of 6-10 reps (remember: SDT Progression so start light and conservative and build on that)
• Inverted Rows - 3-4 sets
• Partials at Top - 3-4 sets
• Dumbbell Rows - 3-4 sets x 3-6 reps «— Heavy
• Supine Glute Ham Raises - 3 sets of 8-15 reps
• Core

You are going to work into several of these exercises - OH Squats, DB Swings, etc so their volume, workload, intensity, etc will be very very conservative initially. Actually, everything is going to be conservative - except Deadlifts and Front Squats because you've been more consistent with them so far.

Thanks Bro for taking the effort I really appreciate it.
I will always be in your depth.
Thanks BRO.

I will always be in your depth.

WTF…smartass!!!

LMAO

hahahahha

On a more serious note: it's been updated now :-)

Kanishk, we need to make some changes.

I went to your journal out here and I can see that you are on Mesocycle 1 Week 9.

I want you to continue doing what you are doing for M1 W10 as well.

So this change which I am going to list below will only come into effect from Mesocycle 2 Week 1 - which is the week after M1 W10. If you don't understand this, the date for the first day of the new template to be implemented is: 19th February 2011. This make sense?

This is what Mesocycle 2 will look like for you:

Saturday - Pull 1 - DL, PC and PU Assistance
Sunday - Off
Monday - Push 1 - Grip, FSQ and OHP Assistance
Tuesday - Pull 2 - RDLs, PC and PU Assistance
Wednesday - Off
Thursday - Push 2 - Grip, OHSQ, BP and OHP Assistance
Friday - Off

Mesocycle 2

Saturday: Pull 1

• Deadlifts - SDT Progression. Your base was 275 lbs x 5 reps x 2 sets and right now you are pulling 285 lbs x 7 reps x 3 sets, 315 lbs x 1 rep. I want you to reset your base…go to 295 x 5 x 2. New base weight. From here we're going to focus on SDT and bring it up.
• Cable Pullthroughs - 3-4 sets of 10-15 reps
• Inverted Rows - 3-4 sets
• Partial Pull-ups from the Bottom - 2-3 sets

Monday: Push 1

• Static Barbell Holds - Grip work. I want you to do 3-5 sets. As per Joe's instructions, we're trying to maximal strength work here. Even if you get 2,3,1,2 seconds thats fine. You do need to build on this though. And…the last set should be for more time - like 8+ seconds. I prefer 15 second holds here.
• Front Squats - I want you to work within the 175-205 range. Do singles, doubles, triples..whatever. I'd prefer you make singles into doubles and then doubles into triples and then move on to SDT however this is really up to you. We're not going too aggressive with this so don't wear yourself down. But, we still need you to progress on this…just not as aggressively. Make sense?
• Unilateral Overhead Press - I want your base volume to be 5 reps x 2 sets. Progress via SDT. You can feel free to be aggressive on these.

Tuesday: Pull 2

• Romanian Deadlifts - Set a base volume of 6 reps x 2 sets. Then build on this.
• Dumbbell Swings - Set a base volume of 12 reps x 3 sets and then build on this. You will mostly have to add sets which is fine. We really REALLY need to work on your hip drive. You need to step up your game on this.
• Inverted Rows - 3-4 sets
• Partial Pull-ups at the Top - 3-4 sets QUALITY
• Cable Rows - Set a base volume of 8 reps x 3 sets. Go from here all the way to 5-7 sets if you have to but the reps should not drop below 8. SDT.

Thursday: Push 2

• Pinch Grip Dumbbell Deadlifts - Grip work. Do 2-3 sets.
• Overhead Squat Practice - Spend 15-20 minutes on this. Singles, doubles….focus on quality. Remember the thing about Hip Drive? Yes, we're obsessed right now.
• Bench Press - I can see your base volume on these is ~100 lbs x 5 reps x 3 sets. Build on this using SDT.
• Dumbbell Rows - Set a Base Volume of 6 reps x 3 sets. Build using SDT.
• Savickas Press - Set a Base Volume of 5 reps x 2 sets. Build using SDT.

Thats it. I haven't mentioned core work because I expect you to do some very light core exercises on Sunday and Tuesday however take it as it goes. IF you feel core is becoming a limiting factor, then we'll find a way to add them into the template. Otherwise, you dont even need to them with too much diligence. I don't want core work to becoming a limiting factor at either extreme: you do too much core work and your lifts suffer OR your lifts suffer because you're not doing enough core work. Make sense?

I'm also writing a thread right now about an SDT announcement. Please go read it.

Start using the Key…if you don't do this I'm not going to help you.

Announcement for all members using Principle of SDT

Bro thanks for the template I really like it. I have only 1 question If I am going to gym today what would you suggest I do.

3 cheers for selective reading, right?

I KNEW you would miss this:

So this change which I am going to list below will only come into effect from Mesocycle 2 Week 1 - which is the week after M1 W10. If you don't understand this, the date for the first day of the new template to be implemented is: 19th February 2011. This make sense?

I think there is a slight problem with this in that the two things that are being focused on are both on the same day. Hip Drive + Pullups. When possible it's best to separate your babies. Regardless if it is "upper" and "lower" all the deadlifting and cable pullthroughs on Saturday will have Kanishk fairly gassed for his pullup work. When you are trying to get your first pullup you will achieve it much faster when it is first on it's own day. That is, when it is the major focus of the day and everthing else is secondary or accessory. So if that could be rearranged it would improve the outlook.

Ok so I want to prioritize our list of things.

1. Deadlifts (obviously)
2. Hip Drive
3. Pull-ups

These are the most important 3, right? I just want to confirm this, Eric…so I know what to write for Kanishk.