FUNCTIONAL AESTHETICS
(Power Building) Manual
!
The Bridge Gap Between Powerlifting and
Bodybuilding
Table of Contents
Forward. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Introduction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Chapter 1 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Chapter 2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
Chapter 3 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42
Chapter 4 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
Workout: Wave 1 . . . . . . . . . . . . . . . . . . . . . . . .
48
Workout: Wave 2 . . . . . . . . . . . . . . . . . . . . . . . 72
Workout: Wave 3 . . . . . . . . . . . . . . . . . . . . . . . 91
Workout: Wave 4 (Option 1) . . . . . . . . . . . . . 109
2
Workout: Wave 4 (Option 2) . . . . . . . . . . . . .
127
Foreword
This manual was laid out as the bridge gap between
bodybuilding aesthetics and starting to develop some
powerlifting, strength and speed qualities. This is the
second installment of a long-term training cycle that has
built its base upon a hypertrophy phase of 12-14 weeks.
This 2nd phase will have the benefit of a great workload
base from the previous cycle but could be used as a
stand-alone cycle as well. We must constantly change the
stimulus of the body to achieve new and greater heights.
“Do the same thing, expect the same result.”
Functional Aesthetics or Power Building is a relatively new
term, but I feel it is valid in the current climate that the
fitness industry is associated with. In my opinion, the days
of poor conditioned, less healthy, and higher body fat
athletes are a thing of the past. If we currently look at the
most popular strength athletes, most of them carry an
exorbitant amount of muscle and little adipose tissue. This
manual and program will help guide you in the right
direction.
3
Matt Wenning
M.S. Sports Biomechanics
Multiple world record holder
Wenning’s Introduction to
Functional Aesthetics
By the year 2015, due to in-depth conversations with
Charles Poliquin, I started on my journey of
sustaining world-class strength while becoming a
leaner and more athletic powerlifter. Charles
convinced me that I could have both looks and
strength.
4
Multiple gold medal winner and well-read in multiple languages, Charles was
an innovator to say the least.
During this time, Charles was impressed with my
knowledge of speed work, max effort work, and
selecting accessories. But, like my thought process,
Charles was more interested in my weaknesses, and
those deficiencies were not in the gym. They were in
the kitchen.
Protein- one of the key factors to food selection and reducing body fat.
In 2014, I was weighing 310 lbs. and eating everything
in sight. Nutritional supplements were not in my daily
regimen and my thought process was that all the
secrets were in the gym… (Which is wrong). Like
many of us, my focus was on sets, reps, and the
technique of the lifts.
Although all of this is crucial for elite performance, it
is not the entire picture of needed focus to achieve
greatness or longevity.
5
Est. 2011, (312lb). After squatting an 1197lb all time world record I was big and
strong. However, healthy was not on the checklist
Fast forward to 2019 (bodyweight 265) and body fat percentage 12.5%
“We are what we eat” is one of the most correct
statements made in the fitness industry. Without the
proper nutrients, nutrient timing, and correct calorie
intake, making muscle and developing strength can
be far more difficult.
6
In this manual we are going to cover
supplementation instead of diet (find the diet manual
on the website, and/or get the vertical diet from Stan
Efferding).
The diet manual covers meals, calories, and is an
extension of the vertical diet. With that, I have found
that I need 17 cal. per 1 lb. of lean mass. This allows
great strength and low hunger, as well as lets fat
start to melt - that is, if the type of calories is directed
to your goals. It is a game of calorie amount and
quality.
7
Stan's vertical diet is not only simple, but very
sustainable. The real secret to the diet is optimal
absorption and lack of inflammation, which destroys
testosterone and adversely affects water retention.
This is how I have balanced my goals of being lean
and staying strong. Making the importance of the
kitchen as much of a priority as the gym.
www.stanefferding.com
8
Chapter 1:
Supplementation
!
There are so many products and so many false claims, how can we
select what we need? And what is legit?
In the hypertrophy manual, we covered a lot
regarding hypertrophy and fiber types, so if you're
interested in that and skeletal muscle anatomy,
please refer to that manual. In this manual, I wanted
to glance at supplements and its need in any cycle,
but especially in power building.
As mentioned above, there is no ‘supplementing’ a
proper diet, but even with proper nutrient and
nutrient timing, it can be difficult to achieve results in
our current environmental climate.
9
All Supplements are not Created Equal
!
The Food and Drug Administration Does Not Regulate Supplements in
the United States
Unfortunately, due to government regulation in the
United States, supplements are not FDA regulated
and therefore create a huge problem 1. Companies
can list ingredients, false claims, and other deceiving
information without penalty. This has created
hundreds of companies whose sole purpose is profit
and marketing.
For years, many athletes at the top have turned to
companies that operate in countries where their
administrations regulate and test supplements that
are given to the public. One such country is Canada.
There are only a handful of companies in Canada
that make supplements because of their tight
1 Tucker, J., Fischer, T., Upjohn, L., Mazzera, D., & Kumar, M. (2018). Unapproved Pharmaceutical
Ingredients Included in Dietary Supplements Associated With US Food and Drug Administration
Warnings. JAMA network open, 1(6), e183337. https://doi.org/10.1001/jamanetworkopen.2018.3337
10
operating procedures and drug-like precision. This is
the reason that all my client’s tactical populations, as
well as myself, utilize these companies for our
supplement needs.
ATP Labs
https://www.wenningstrength.com/pages/
supplements
Nutridyn
https://nutridyn.com
Designs for Health
https://www.designsforhealth.com
These companies were all introduced to me by
Charles Poliquin. The results of these products when
used in conjunction with eating correctly are nothing
short of amazing. After learning of the de-regulation
of supplementation in the United States around 1987,
the products I use and recommend all come from
Canada.
11
It is not that Olympic athletes do not use drugs; it’s
that their methods are much more dialed-in along
with supplementation and blood work. These
athletes are highly monitored and every variable is
accounted for.
WARNING:
Blood work is the only accurate way to diagnose a
deficiency within the body. I advise supplements that
tend to have little to no side effects if levels are too
high. It is recommended to consult a doctor’s advice
when utilizing supplements.
!
Blood work is crucial for finding deficiencies, hormone imbalances, and
other impeding performance issues. Just remember not all doctors are
created equal, and most know little about supplements.
12
Now that we have recommended brands using
accurate blood work, I would like to go over
supplements which I feel are crucial. This mindset
will help any block of training be more beneficial.
Top 5 Wenning Supplements
With Background and Dosage
Recommendations
Magnesium Glycinate
Magnesium Glycinate is one of the top supplements
for many reasons2. We must remember that if we
want to train harder, we need to recover. How well
we can rejuvenate has a direct correlation with our
ability to train intensely in the gym. Magnesium
2 Steelsmith, Laurie. “A Guide to Different Types of Magnesium: Vitacost Blog.” The Upside by
Vitacost.com, 4 Apr. 2018, www.vitacost.com/blog/types-of-magnesium/.
13
allows the proper processes of the muscles, heart,
and brain.
The reason this is number one is that 50% of the
people in the United States alone have been found
deficient. There has been research showing that
insulin response to carbs improves with magnesium
combined with glycine. Magnesium calms the brain,
allowing deeper and more recovered sleep
processes3. Also, magnesium has been shown to
help with appetite as well as reduce muscle cramps.
So, as you can see, this supplement has a ton of
benefits and needs to be a part of your regimen.
Dosages have been reported as low as 420 mg. for
men and 320 mg. for women, but for most of my
clients I recommend 1000 mg. or more in heavy
training cycles.
3 Razzaque M. S. (2018). Magnesium: Are We Consuming Enough?. Nutrients, 10(12), 1863. https://
doi.org/10.3390/nu10121863
14
Omega 3 Triglycerides
This is another supplement on the list that has
amazing results, in many aspects. EPA and DHA are
usually found in fish, as well as some plants and
seeds. This supplement is not only needed for
function but has great health benefits. On the health
side, this supplement can lower triglycerides in the
blood as well as lowers the risk of heart disease and
stroke4. Along with those benefits, it has been shown
to help with insulin resistance (meaning better use of
carbs for building muscle).
Now, let’s get to the performance aspect. This
supplement can help with joint pain which allows
harder training cycles. Most of this could be due to
4 Kris-Etherton, P. M., Richter, C. K., Bowen, K. J., Skulas-Ray, A. C., Jackson, K. H., Petersen, K. S., &
Harris, W. S. (2019). Recent Clinical Trials Shed New Light on the Cardiovascular Benefits of Omega-3
Fatty Acids. Methodist DeBakey cardiovascular journal, 15(3), 171–178. https://doi.org/10.14797/
mdcj-15-3-171
15
lowering inflammation, a common issue with staying
constantly sore5.
From what I have seen, usually around 50% of people’s reasons for reduced training comes from joint pain
and/or inflammation. Don’t let this slow you down. Be prepared with omega 3 supplementation; because
let's face it, we don’t eat enough of it.
I have noticed a huge difference with supplementing
with Omega 3 in all these aspects, but as you can
see, staying healthy is how you increase
performance long term and make real progress.
Dosage
This is a complicated scenario and depends on why
you are using it. I find the minimal dosage should be
around 1,000mg, but could be all the way up to
around 20,000 mg. I have taken 12-15,000 mg. for
four years now with impressive results in both health
and reduction of pain. Remember that this dosage is
based on a 265 lbs. man, so do the math accordingly.
5 Lau, C. S., Morley, K. D., & Belch, J. J. (1993). Effects of fish oil supplementation on non-steroidal
anti-inflammatory drug requirement in patients with mild rheumatoid arthritis--a double-blind placebo
controlled study. British journal of rheumatology, 32(11), 982–989. https://doi.org/10.1093/
rheumatology/32.11.982
16
Zinc
!
Zinc supplementation is a huge factor for building
muscle and staying healthy, but for reasons that
many may not be aware of6. Zinc is responsible for
gene expression, immune function, protein synthesis,
and growth, but the body cannot make it by itself. It
must be ingested.
6 Wessels, I., Maywald, M., & Rink, L. (2017). Zinc as a Gatekeeper of Immune
Function. Nutrients, 9(12), 1286. https://doi.org/10.3390/nu9121286
17
Trying to build muscle on low testosterone is not easy, and zinc may be the problem.
Low levels of zinc have been associated with low
testosterone, one of the major building blocks of
muscle development7. Many people may gravitate
towards testosterone therapy before even knowing if
zinc supplementation may be a viable alternative.
Zinc also helps with lowering inflammation, as well as
reducing inflammation. This seems to be a key factor
for testosterone production, joint health, and organ
longevity.
Dosage
Literature suggests a 30 mg. dosage per day. I have
seen upwards of 100 mg. work very well. But as
stated above, a proper blood test may be needed for
accurate dosage.
7 Prasad, A. S., Mantzoros, C. S., Beck, F. W., Hess, J. W., & Brewer, G. J. (1996). Zinc status and
serum testosterone levels of healthy adults. Nutrition (Burbank, Los Angeles County, Calif.), 12(5),
344–348. https://doi.org/10.1016/s0899-9007(96)80058-x
18
Why these Deficiencies?
I’m not certain if researchers know exactly why our
bodies can become mineral deficient. I do know,
however, that it has been linked to alcohol
consumption, toxic chemical environments,
antibiotics, and other prescription drug reactions.
The plants we consume as well as the animals we eat, depending on what they’re
exposed to throughout their lifetimes, could be causing some of the issues we are seeing
with mineral deficiencies as well as poor blood work.
Another less talked about topic is what the animals
and plants we eat are exposed to during their
lifetimes. Often, they are surrounded by and/or
consume herbicides and pesticides, which could be
causing the mineral content of the foods we eat to
drop to trace levels.
19
Curcumin
This root has been used medicinally for thousands of
years in many different forms across many different
cultures. However, they all did it with the intention of
reducing inflammation. If you cannot tell by now,
inflammation is a physiological process we want to
minimize. Reducing inflammation lowers painful
movement and facilitates an increase in the proper
hormone production for strength, size, and power8.
Curcumin has also been shown to support
cardiovascular function, boost liver detoxification, and
cognitive function9.
8 Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its' Effects on Human Health. Foods
(Basel, Switzerland), 6(10), 92. https://doi.org/10.3390/foods6100092
9 Xu, X. Y., Meng, X., Li, S., Gan, R. Y., Li, Y., & Li, H. B. (2018). Bioactivity, Health Benefits, and
Related Molecular Mechanisms of Curcumin: Current Progress, Challenges, and
Perspectives. Nutrients, 10(10), 1553. https://doi.org/10.3390/nu10101553
20
Protein Supplementation
It has been stated many times throughout the years
that athletes need more protein than the general
population. This is due to increased metabolic demand.
One study found that increasing your protein intake to
2.3g/kg of body weight was significantly better for
maintaining lean body mass while trying to lose
weight.10 Protein supplementation as an additional
snack can help fill the gap in the total amount of protein
you consume in a day, especially with our modern busy
lifestyles.
You may have heard there is an opportune time to
consume protein in relation to your workout. The truth
is, “total daily energy and protein intake over the long
10 Mettler, S., Mitchell, N., & Tipton, K. D. (2010). Increased protein intake reduces lean body mass
loss during weight loss in athletes. Medicine and science in sports and exercise, 42(2), 326–337.
https://doi.org/10.1249/MSS.0b013e3181b2ef8e
21
term play the most crucial dietary roles in facilitating
adaptations to exercise.”11
Functional Aesthetics
(Power Building):
Definition and Explanation of Why This
Hybrid Cycle is Especially Important
Back in the 70s, the way to getting bigger was by getting stronger. Now it seems that
powerbuilding (a mixture of bodybuilding and powerlifting) is becoming a popular way to
think and train.
Strength training has become a widespread way to
stay healthy and make progress not only in the gym,
11 Cintineo, H. P., Arent, M. A., Antonio, J., & Arent, S. M. (2018). Effects of Protein Supplementation
on Performance and Recovery in Resistance and Endurance Training. Frontiers in nutrition, 5, 83.
https://doi.org/10.3389/fnut.2018.00083
22
but on the playing field (in all sports). The start of this
phenomenon was in the 70s. People such as Arnold
were huge influencers in gaining muscle and making
resistance training acceptable in modern society. If
we think about it, because Arnold was stronger and
more muscular than everyone else in his movies: his
punches hit harder, his choke holds were stronger,
and his abilities were more superhuman. This, in my
mind, created the “stronger is better” mentality.
But Arnold was not the start of the strength and
muscle craze. There were many other early pioneers
that must be recognized in order to get a strong
understanding of our fascination with strength
training.
Mr. Eugen Sandow
Sandow was not only a world-renowned strongman but worked alongside kings and
professors to advance the science of strength training.
23
I would say that Sandow was one of the first
innovators of the powerbuilding thought process.
Born In 1867, one of the most interesting things
Sandow believed was that strength was a vital part
of health and fitness. This was later downplayed,
while cardiovascular fitness became king (we know
now this was a massive miscalculation, but strength
was hidden from the average person as a wellness
tool for many years).
The awesome attribute Sandow had was strength
and aesthetics. He not only looked strong but was
powerful too. I would say he is the father of
Powerbuilding.
FAST FORWARD TO MODERN TIMES
In 2003, there were nearly 50 million people claiming
to train with free weights, which is up 25% since 1998.
Popularity in activities such as CrossFit, strongman,
powerlifting, and other strength sports have
continuously risen since that time.
24
!
As we can see in this graph, the popularity in memberships is there, now where is the
education?
But the difficult part of this scenario is misinformation
and lack of experience and education to a large
audience. With the rise of the internet and quick
referencing of articles and research, we would
assume to have a better solution to complex training
issues. Despite that, in my mind, the profession has
gotten worse. Why?
!
25
Lack of form, bootcamps and CrossFit classes has taken us 20 years backwards, not
that all this is bad, but there are only a handful of coaches that study, educate, and
provide solid information.
The teaching of horrible form, quick fixes, fad diets,
and selling genetics instead of hard work,
consistency, and education has created the issues in
the fitness industry today.
If we resistance train correctly (meaning cycle in and
out exercises), train within our current capacities, and
modify when stress, nutrition, and time constraints
change, we should reduce our mortality rate and
preserve our power output (which has been shown
as a longevity predictor for overall health)12.
12 Metter, E. J., Talbot, L. A., Schrager, M., & Conwit, R. A. (2004). Arm-cranking muscle power and
arm isometric muscle strength are independent predictors of all-cause mortality in men. Journal of
applied physiology (Bethesda, Md. : 1985), 96(2), 814–821. https://doi.org/10.1152/japplphysiol.
00370.2003
26
!
We all get weaker as we age, but our starting point and ability to maintain
as much as possible is a massive priority to not becoming dependent on a
shaky health care system.
This means keeping muscle mass and retaining
power will be crucial as we age. Muscle weaknesses
and posture should dictate how we apply these traits.
Functional Aesthetics
Powerbuilding:
The hybrid form of training that mixes in powerlifting
techniques of strength - rapid force production (or
speed) with aesthetics and hypertrophy.
27
!
Stan Efferding, 54 years old, and the standard of health and strength.
When To Use Power Building Training
General population - 50% of your yearly training
protocol
Now, for the general population, I would recommend
that 50% of your training regimen in a yearly cycle
28
should be toward enhancing this type of hybrid
protocol.
For most people, we would like to work on aesthetics
and strength at the same time. This protocol is
because we have added more traditional max effort
and speed work, which will be more taxing than
some other training modalities. If you combine this
with eating cleaner at the same time, then you have
a comprehensive training plan.
So, in brief, yes, you can do this cycle without dieting.
However, if aesthetics is a part of your goal, training
will only progress so far.
You can gain muscle and loose fat at the same time.
Powerlifters 50-60% of your yearly training
protocol
29
My great friend Mark Bell, a great example of leaning out while staying world class
strong! I think we both figured out that bigger did not always mean better if the weight
was not muscle.
Like athletes, the powerbuilding regimen can not only
help you create more potential for your strength
blocks, but also give you a break from traditional
powerlifting training without the loss of your base
strength.
Therefore, in most of my amateur and professional
powerlifting career preseasons, I utilized a system
that started to condition me for a peaking phase
without losing muscle tissue or my fitness level (GPP).
30
If we look at this pyramid, we are making the transition from GPP to SPP, while still
maintaining a base of previous training.
Bodybuilders: 40% of your training season or a
great off-season protocol when caloric surplus is
re-introduced.
For bodybuilders, many get stuck in a preparatory
mindset for competitions (etc.) This usually suggests
that isolated movements are being utilized too often,
and compound movements are ignored or reduced.
This seems needed due to the caloric deficit required
for cutting. But this may not be suited for new
growth and potential. Therefore, a program such as
this one could allow more progress.
31
!
Mike O’hearn, the definition of power building. Trains to look amazing, but still stronger
than most powerlifters even when dieting. The trick? It is a system of training in the off
season similar to this cycle.
Myofibrillar Hypertrophy
(Focus of Functional Aesthetics)
This type of hypertrophy is the density of the
myofibrils. This is the part of the cell that does the
contracting. This type of hypertrophy can increase
strength and force production, making it much more
usable in sports. It is also why it’s a great off-season
emphasis for competitive lifters, and off-season
bodybuilders to break plateaus. The hypertrophy
comes from the actin and myosin contractile proteins
increasing in number. This can enhance both
strength and size. Consider this type of hypertrophy
an increase in (ENGINE) displacement.
32
*More described in Science and Practices of Strength Training by Vladimir Zatsiorsky.
Pages 63.
This type of hypertrophy is crucial for recreational
lifters, competitive lifters, and bodybuilders alike. As
we have noted, myofibrillar hypertrophy makes you
stronger, but another key point is that myofibrillar
hypertrophy may have a more permanent change
on the body.
33
If you want density and mass that’s more permanent
and functional, Myofibril hypertrophy is the way to go.
This training falls more in the 5-8 rep range and may
also have some connection to dynamic efforts and
the repetition ranges we are going to show in this
manual for accessories.
Now, if you're trying to be more competitive or an
athlete, this rep range and hypertrophy type will be
your bread and butter.
*More described in Essentials of Strength Training and Conditioning pages 93-96
It is recommended that you have many styles and
stimuli of training in your yearly layout and
34
mesocycles to optimize all muscle action; as well as
aesthetics.
Chapter 2
The Reintroduction to all three
Methods
Our goal is force production, but how we produce it
will vary:
We know that force equals mass x acceleration
F= m. a.
Now, how can we produce a similar force in different
ways?
Well, let's take a look…
We can:
F= M. a.
As we see the focus is largely on mass (M), and the
acceleration is less noticeable13.
F= m. A.
13 Zatsiorsky, Vladimir M., et al. Science and Practice of Strength Training. Human Kinetics, 1995.
35
As we see here the focus is (A) or acceleration, and
we are focusing on the speed of the bar and not the
mass or weight.14
F=m.a.
Neither mass nor acceleration is focused over the
other.
!
Nearly every form of resistance training fall under one of these three areas in some way
shape or form.
The Maximal Effort Method
This method, when used in higher rep (5+) sets, is a
great tool for muscle mass and strength. This
method is known for building superior coordination
both internally and externally. Max Effort brings about
14 Baechle, Thomas R. Essentials of Strength Training and Conditioning. Human Kinetics, 2016.
36
the best strength potential of the athlete, but not
without risk and overtraining concerns.
Therefore, we suggest that only 92% or 9-RPE be
used in this method of training. One must only push
until a technical max is acquired. Going past technical
max is not only dangerous but also quite possibly
useless. Overtraining can be common using this
method; especially when pushing too far in the
training sessions or cycles.
Since our goal in this manual is to develop
hypertrophy along with strength, we will try to find a
middle ground of reps in the set to assist in muscle
hypertrophy (or reps higher than 1-2-3 per set).
In some cycles we will work up to heavy singles to
Prime the CNS, then drop down and do sets of 5
with a prescribed percentage (O’hearn Loading). You
will see this method can be manipulated in all types
of ways to elicit more growth as well as add a shock
factor to the muscles.
Here are a few examples:
A)O’hearn Loading (working up to a heavy single
quickly, then doing drop sets with various
tempos, and percentages)
37
B)
Wave loading (doing sets where the weight
is gradually getting heavier with each rep in the
same set)
C)Classic 5 rep schemes with varied eccentric
speeds to increase time under tension
D)Cluster sets, this will force the weights to stay
moderate due to the limited rest between each
cluster set.
(WARNING – PLEASE READ)
Some tips for using this method
Oh, damn my elbow! LOL
When using maximal loads, it does not take a rocket
scientist to figure out that this method is the most
dangerous. Most of these movements were, when
performed, using spotters and safe measurements
to ensure injury was minimized. Some of these
38
exercises or methods may not be safe when used
with improper spotting.
1) Maximal effort does not mean 100%
I’m going to let you in on a little secret, I have seen
great progress with going close to maximum but not
failing for many years. Leave a set in the tank, train to
92% or a 9RPE and watch your lifts keep rising, 100%
should be saved for competition or ultra-important
PRs (personal bests).
2)Technique is always a massive factor in when
to stop (technical max instead of absolute
max)
Just because you can push through another set
does not mean that it is going to help your form. In
many cases, pushing through a set or reps with no
acknowledgment of form causes poor motor
patterns and higher injury rates.
39
Most injuries come from poor mechanics, do not reinforce them!
The Dynamic Effort Method
The overall goal of this method is to move a given
load with the highest bar speed possible, as well as
improve rate of force development and explosive
strength. To achieve this, the weights must be a low
percentage of 1RM. The reason that I believe this is
crucial is because your entire muscular system only
understands one thing... be powerful.
40
As seen in the chart above, weights as heavy as 70% of 1RM have been used for
dynamic effort when implemented in the USSR. This was used because it was based on
Olympic Weightlifting movements which are fast in nature.
Traditional Lifting movements decrease in speed
tremendously as we get closer to our 1RM when
compared to Olympic Weightlifting movements. That
is why in this manual we opted for load-varying from
30-40% of 1RM. This loading parameter allows us to
keep technical proficiency while moving the bar at a
higher speed.
To understand if you are moving the weight at a fastenough speed, you need a device that measures bar
speed such as a Tendo Unit or a GymAware Device.
If you are fortunate enough to have access to one of
these devices, the speed you need to obtain when
performing the power lifting movements needs to be
between 0.8-1.0m/s. This speed will address all the
41
aspects of the force velocity curve that we want to
improve on, as is explained below.
In the chart above we see the ranges of speed and
what they are attributed to. Absolute Strength is the
most amount of weight you can move during a
period such as 1 Rep Max on Bench Press. That is
why it has the slowest bar speed compared to all the
other categories. Starting Strength is the ability to
move with as much speed as possible within the
shortest amount of time.
Another aspect we added into the speed work in this
cycle, to support our power-building emphasis and
slowed eccentrics. Not only does this allow most
people to maintain proper form, but it also builds
time under tension to support muscle hypertrophy (a
hybrid factor of power building).
42
Many believe that the slow eccentrics during
dynamic training will hinder maximal strength, but
research has shown it enhances it15.
(Week 1) 30% of 1RM, 5 second lowering each rep
-Focus is moving as fast as possible while maintaining form
(Week 2) 35% of 1RM, 5 second lowering each rep
-Focus is moving as fast as possible while maintaining form with a slightly
heavier load.
(Week 3) 40% of 1RM, Full Speed each rep
-Focus is moving as fast as possible while maintaining form with an even
heavier load than the previous week. Could we use more than this? Perhaps,
but the loading will not be sustainable (stimulate - do not annihilate)
As you can see, the amount of weight stays relatively
low throughout the cycle. This allows the weight to
not only move extremely fast, but it allows you to
RECOVER. If you cannot move the weights fast and
recover throughout the week, you will not be able to
push the heavier effort days as far as you need to
get stronger.
Chapter 3
15 Dolezal, S. M., Frese, D. L., & Llewellyn, T. L. (2016). The Effects of Eccentric, Velocity-Based Training on
Strength and Power in Collegiate Athletes. International journal of exercise science, 9(5), 657–666.
43
Wenning Guidelines to hybrid
power building training
A – Try to keep workouts under 60-70min
We must avoid the distress point - one way is to limit workout times.
Workouts may take longer in this cycle because of
longer rest periods on certain days. Also, keep in
mind that quality of movement patterns and the
speed of the bar are crucial in certain workouts. We
do not want to waste too much time in our training
sessions, but quality of movement needs to
become a big factor.
We will conquer our strength and aesthetic goals by
adding back in mini workouts. This will allow
sufficient volume and hypertrophy without
interrupting heavy workout sessions or neurologically
draining bouts of training.
44
Much of this has been covered in multiple training
bouts per day by the soviet training protocols from
the time period between the 60s and 80s. Coaches
and athletes would have 1 main core workout, with
proceeding smaller workloads focusing on various
abilities.
One of the best authors on this subject is:
Tudor O. Bompa
Serious Strength Training
Periodization Theory and Methodology of Training16
B - Rest 72 hours between same muscle or motor
pattern training
16 Bompa, T. O., & Buzzichelli, C. (2019). Periodization: Theory and methodology of training. Champaign, IL:
Human Kinetics.
45
A 4-day per week training schedule allows optimal
recovery for each muscle. By allowing this time in
between training, one can gain more muscle without
interruption from overtraining. I passionately believe
that a motor pattern cannot be used any more than
every 72 hours for any length of time. This is crucial
in this cycle because the weights will be more
aggressive in the maximal effort days, and more
neurologically taxing on the dynamic effort days17
C - Rotate Movements Frequently
(LAW OF ACCOMMODATION)
By changing loading variables and introducing new
stimuli, myofibular hypertrophy can be enhanced
compared to linear progressive loading18. One study
showed that by changing the load, volume, type of
contraction, and intra-set rest, led to greater
myofibular protein synthesis. Being able to adjust to
varying types of loading allows you to be generally
17 Monteiro, E. R., Vingren, J. L., Corrêa Neto, V. G., Neves, E. B., Steele, J., & Novaes, J. S. (2019). Effects of
Different Between Test Rest Intervals in Reproducibility of the 10-Repetition Maximum Load Test: A Pilot
Study with Recreationally Resistance Trained Men. International journal of exercise science, 12(4), 932–940.
18 Damas, F., Angleri, V., Phillips, S. M., Witard, O. C., Ugrinowitsch, C., Santanielo, N., Soligon, S. D., Costa, L.,
Lixandrão, M. E., Conceição, M. S., & Libardi, C. A. (2019). Myofibrillar protein synthesis and muscle
hypertrophy individualized responses to systematically changing resistance training variables in trained
young men. Journal of applied physiology (Bethesda, Md. : 1985), 127(3), 806–815. https://doi.org/10.1152/
japplphysiol.00350.2019
46
more athletic being able to adjust to varying
conditions.
The powerbuilding manual will utilize much more
rotation and variation than the previous hypertrophy
manual. This will help stimulate new growth, a larger
base of strength, and hopefully attack weak points
needed for future progress.
Along with stimulating new growth, the variation also
helps a few other key variables.
1)Avoid overuse injuries
2)Reduce Boredom and stagnation
Chapter 4
47
The Workout
WAVE 1 Introduction to Max efforts and speed
training
In this training block we won’t use any mini workouts or unusual loading
parameters. This block of training will be vastly different from the previous
12-week hypertrophy block. You will see that going back down to training
just 4 days per week feels recovered, and your speed and power should
increase (especially if your base of GPP from the hypertrophy block is
already in place).
WAVE 2 O’hearn loading for recruitment -tempos
In this block of training we used an interesting training load where we would
work up to a 9RPE 1-RM and then do drop off sets after the heavy one-rep
scheme. When training with O’hearn in California, he loved to go up super
heavy for the initial SHOCK. After the heavy set we would do sets that were
lower in intensity for extra volume. I also modified the Wenning warmup to
include tempos, this made the pre exhausting exercises very intense, so we
lowered the reps to 15 instead of the classic 25. Mini workouts are also
reintroduced for increased volume and aesthetics.
WAVE 3 Classic resistance and modalities
In this wave we go back to basics. Utilizing regular weight resistance and
marginal bands and chains. I find this crucial in your thought pattern for
specificity to powerlifting, but also as an easy training stimulus while
traveling or with limited equipment. Although this wave would not be
optimal year-round, as a shock wave is very potent in developing
powerlifting qualities and sustaining mass. Mini workouts will be sustained
for accessory volume and aesthetics. You will find a lot of five rep sets and
maxes, as well as less variation in this wave. We will peak in strength here in
this training block.
WAVE 4 Cluster training for lean out
48
Since we are doing a mini cut this phase, we are going to utilize cluster
training. This type of loading scheme forces lower intensity ranges due to
limited rest between sets (within the given exercise). More of the exercises
will be isolated and core lifts will become less involved if you decide to go
this route. (with carbs lower and cardio added this will allow great muscle
action without the worry of injury due to lower energy rates and or
dehydration).
WAVE 4 Alternate 90% peak phase to get
conversion over to a percentage-based training
regimen.
Now if that really isn’t your goal or focus, we developed an alternate route to
peak and create new PRs or gym maxes (92%) in order to start a meet prep
phase and or new PR peaking phase 1-RM. Getting a good idea of where
you are allows proper percentage based training, that I only used 15 or so
weeks out from a competition.
Some exercise demonstrations and on rest days
within the programming.
BROWN PARAGRAPHS AND WORDS ARE
KEY POINTS, TIPS, NOTES
Do not skip over these points listed in brown,
they will help you understand what – when
– why of the movements and thought
patterns
49
WAVE 1
Max Effort Upper
Day 1 - Microcycle 1
Warm Up:
(Circuit)
(RPE of 3-4)
DB Press 4x25
-alternate grip every set
Lat Pulldown 4x25
-fat bar, wide grip
Tricep Pushdowns 4x25
-rope
-pull hands apart on bottom
Main Lift:
(RPE of 9)
(2-5 Min Rest)
Feet Up Bench 6-8sets x 5reps
-Over 350lb Bencher 5 chain ea side (200lb total),
-Under 350 benchers use 3 chain each side (120lb total weight)
-Work up to 5RM in 6-8 sets
Accessories:
(RPE of 8)
(Circuit)
(1 min rest)
Incline Tricep Cable Extensions 2xfail
-Narrow Grip
-Heavy
Cable Pullovers 2xfail
-Standing
50
WAVE 1
Rest
Day 2 - Micro 1
As we start to add dynamic training back into our programming it
is important to remember the goal of speedwork is to move the
weight as fast as possible during the concentric portion, while
maintaining perfect posture
(https://www.youtube.com/watch?v=6PdWGV0G1jc). Lastly, try
your best to have the work done in 50-60 minutes
Wenning Plank
Slight crunch from the top position, as if you are trying to tuck
your ribcage into your hips
As you go through the manual you will notice the pictures on rest
days. These pictures are for potentially confusing exercises, and
they appear in chronological order.
51
WAVE 1
Dynamic Lower
Day 3 - Micro 1
Warm Up:
(Circuit)
(RPE of 3-4)
Belt Squat 4x25
-comp stance
-progressive
Progressive means start closer to the 3 RPE and work your way up to the 4
by the last round.
Hamstring Curl 4x25
Wenning Plank 4x25
Main Lift:
(RPE of 3-4)
(1 Min Rest)
Buffalo Bar Speed Box Squats 6sets x 3reps
-3 chain each side (120lb total)
-30% 1RM Bar Weight
- 3ct eccentric
-Box just below parallel
-Comp Stance
Conventional Deadlift Speed Pulls 6sets x 2 reps
-double mini band each side
-30% 1rm bar weight
Accessories:
(RPE of 8-9)
(Circuit)
(1 min rest)
Barbell Glute Bridge 3xfail
-Progressive
-Football Bar, if available
52
WAVE 1
Dynamic Effort Upper
Day 4 - Micro 1
Warm Up: (Circuit)
(No Rest)
(RPE of 3-4)
DB Press 4x25
-hammer grip
Lat Pulldown 4x25
-hammer grip (keep elbows tucked)
Tricep Pushdowns 4x25
-V-Bar (keep wrists straight)
Main Lift:
(RPE of 3-4)
(1min rest)
Feet Up Speed Bench 8sets x 3reps
-doubled mini band for 300+lb benchers, each side
-single mini band, each side, for under 300lb benchers
-30% 1RM bar weight
-3ct eccentric
-Feet Up
-Last Set 1 min pause, 1 rep
Our 400lb benchers use 115-135lb bar weight. Remember Speed Work is about
maintaining a bar speed of 1 meter/sec.
Accessories:
(RPE of 8-9)
(Circuit)
(1 min rest)
V-Bar Pushdowns 3xfail
-3ct eccentric, explosive concentric
-heavy (10-14 rep range)
Banded Face Pulls 3x20
-light band
53
-pull to eyebrow
WAVE 1
Rest
Day 5 - Micro 1
Another training method we will utilize is burnout sets. When doing
a burnout set it is important to understand that it isn’t to failure, you
work until technical proficiency in the movement degrades. You
are training your muscles to perform in a certain way, when you
break form you are now teaching your body it is okay to do that.
By lifting with bad form, you are likely setting yourself up for future
injury.
WAVE 1
Rest
Day 6 - Micro 1
Box Squat: Stay tight as you and completely stop on the box and
maintain lateral pressure.
54
WAVE 1
Max Effort Lower
Day 7 - Micro 1
Warm Up:
(Circuit) (RPE of 3-4) (All Exercises
Progressive in Weight)
Bulgarian Split Squat Belt Squat 4x10
-straight shank
Reverse Hyper 4x10
(We started with 75lb and ended at 145lba with squatters ranging
from mid 400 to 800)
Seated Calf Raise 4x10
-3-3 Tempo
Main Lift:
(RPE of 8-9)
(2-5 Min Rest)
Concentric Safety Bar Squats 5sets x 5reps
-you are working up to a 5rep set at RPE 8-9
THEN
1set x 1 Rep 5-10% heavier than the top weight of the 5rep set
Accessories:
(RPE of 8)
(Circuit)
(1 min rest)
Oblique Bends 2x45sec
-Heavy
55
Single Leg Hamstring Curl 2x45sec
WAVE 1
Max Effort Upper
Day 1 - Micro 2
Warm Up:
(Circuit)
(RPE of 4-5)
DB Press 4x25
-hammer grip
Reverse Incline DB Rows 4x25
Grenade Handle Crossbody Triceps Extension 4x25
Main Lift:
(RPE of 9)
(2-5 Min Rest)
Banded Football Bar Bench 6-8sets x 5reps
-Doubled Mini EliteFTS Band (100lb total resistance)
-Work up to 5RM in 6 sets
THEN 1 Burnout Set w/ 50% of your top weight from above
Accessories:
(RPE of 8-9)
(Circuit)
(1 min rest)
DB Bent Over Rows 3x10
-Progressive
56
WAVE 1
Rest
Day 2 - Micro 2
As we add speedwork back in, coming off the hypertrophy block,
we are careful not to overload ourselves. You will see we are
changing the mode (box, free squat, chains, bands etc.) as well as
increasing bar weight to help with the problem.
Cross-Body Triceps Extension
57
Grip Trainer
WAVE 1
Dynamic Lower
Day 3 - Micro 2
Warm Up:
(Circuit)
(RPE of 4-5)
Belt Squat 4x25
-slightly wider than comp stance
-progressive
Hamstring Curl 4x25
Wenning Plank 4x25
Main Lift:
(1 Min Rest)
Buffalo Bar Speed Squats 6sets x 3reps
-3 chain each side (120lb total) for strong lifters
-1 chain each side (40lb total) for weaker lifters.
-35% 1RM Bar Weight
- 3ct eccentric
-Walk out
-Slightly Wider than Comp stance
58
Conventional Deadlift Speed Pulls 6sets x 2 reps
-4 Chain
-30% 1rm bar weight
-Take 2 sets to work up to weight
Accessories:
(RPE of 9)
(Circuit)
(1 min rest)
Barbell Glute Bridge 3xfail
-Progressive
-Football Bar, if available
Grip Trainer 3xfail
WAVE 1
Dynamic Effort Upper
Day 4 - Micro 2
Warm Up:
(Circuit)
(No Rest)
(RPE of 4-5)
Rotational DB Press 4x25
-Supination and Pronation during the movement
Lat Pulldown 4x25
-hammer grip
Tricep Pushdowns 4x25
-V-Bar
Main Lift:
(1min rest)
Feet Up Speed Bench 8sets x 3reps
-doubled mini band, each side
-35% 1RM bar weight
-3ct eccentric
59
-Feet Up
-Last Set 1 min pause, 1 rep
Accessories:
(RPE of 9)
(Circuit)
(1 min rest)
V-Bar Pushdowns 3xfail
-5ct eccentric, explosive concentric
-8-12 rep range
-progressive
Banded Face Pulls 3x20
WAVE 1
Rest
Day 5 - Micro 2
Having just come off the hypertrophy block, we more than doubled
our volume compared to our powerlifting protocols. As we redirect
our programming to a blended “powerbuilding” cycle, we want to
ensure that we maintain the work capacity we developed with the
increased volume, while not overtraining.
WAVE 1
Rest
Day 6 - Micro 2
60
Rows on Lat Pull Down
WAVE 1
German Volume Training (GVT) Lower
Day 7 - Micro 2
Main Lift:
(RPE of 8) (Circuit) (Up to 2 minute rest last few
sets) (Progressive for all)
Bulgarian Split Squat Belt Squat 10x10
-straight shank
Reverse Hyper 10x10
(We started with 75lbs and ended at 250lbs with squatters ranging
from mid 400 to 800).
Seated Calf Raise 10x10
61
-3-3 Tempo
At this point in the training block we sensed some neurological
fatigue, this leads to altering our intended programming to a GVT
day to allow for recovery while still maintaining workload.
WAVE 1
Max Effort Upper
Day 1 - Micro 3
Warm Up:
(Circuit)
(RPE of 5)
Bamboo Bar Bench 4x25
-feet up
Cable Pullovers 4x25
-Triceps V Bar
Reverse Grip Triceps Pushdowns 4x25
-mustache bar
62
Main Lift:
(RPE of 8)
(2-5 Min Rest)
Floor Press 6-8sets x 5reps
-fat bar
-Work up to 5RM in 6-8 sets
-lay on foam pad (instability)
Accessories:
(RPE of 9)
(1 min rest)
JM Press of floor 3xfail
-straight bar
-1 finger on smooth
-progressive
Rows on Lat Pulldown 3xfail
-progressive
-heavy
-lean back so your body is parallel with floor and row to chest
WAVE 1
Rest
Day 2 - Micro 3
63
Donkey Calf Raises
Chaotic Method (holding with hand)
WAVE 1
Dynamic Lower
Day 3 - Micro 3
64
Warm Up:
(Circuit)
(RPE of 5)
Belt Squat 4x25
-slightly narrow stance
-progressive
Hamstring Curl 4x25
Wenning Plank 4x25
Main Lift:
(1 Min Rest)
Straight Bar Speed Box Squats 6sets x 3reps
-3 chain each side (120lb total)
-40% 1RM Bar Weight
- 3ct eccentric
-Box just below parallel
-Slightly Narrow Stance
Conventional Deadlift Speed Pulls 6sets x 2 reps
-Free Weight
-40% 1rm bar weight
Accessories:
(RPE of 9)
(Circuit)
(1 min rest)
Barbell Glutebridge 3x10
-Progressive, end 10% heavier than previous week
-Football Bar
-Smooth but powerful contraction
Grip Machine 3xfail
-Progressive, 10% heavier than previous week
-slow and controlled
WAVE 1
Dynamic Effort Upper
Day 4 - Micro 3
65
Warm Up:
(Circuit)
(No Rest)
(RPE of 5-6)
DB Bench 4x25
-hammer grip
Lat Pulldown 4x25
-hammer grip
Tricep Pushdowns 4x25
-V-Bar
Main Lift:
(1min rest)
Feet Up Speed Bench 6sets x 3reps
-doubled mini band, each side
-40% 1RM bar weight
-5ct eccentric
-Feet Up
-Last Set 1 min pause, 1 rep
Accessories:
(RPE of 9)
(Circuit)
(1 min rest)
V-Bar Pushdowns 3xfail
-3-3 tempo
-heavy (10-14 rep range)
Banded Face Pulls 3xfail
-light and mini band
WAVE 1
Rest
Day 5 - Micro 3
66
Chaotic Method (barbell style)
WAVE 1
Rest
Day 6 - Micro 3
Wenning Strength triceps Bench (Incline Cable Tricep Extensions
are a similar setup)
WAVE 1
Max Effort Lower
Day 7 - Micro 3
67
Warm Up:
(Circuit)
(RPE of 5-6)
Bulgarian Split Squat Belt Squat 4x10
-straight shank
Seated Calf Raise 4x10
-3-3-3 Tempo
Hamstring Curl 4x10
Main Lift:
(RPE of 8.5)
(2-5 Min Rest)
Lightened Method Straight Bar Squats 5-6sets x 5reps
-Work up to a 5RM at 8.5 RPE
-Strong Band (should subtract 120-150lb from the bottom position)
Accessories:
(RPE of 9)
(Circuit)
(1 min rest)
Oblique Bends 3xfail
-Heavy
Leg Extensions 3xfail
-no more than 12-15 reps
WAVE 1
Max Effort Upper
68
Day 1 - Micro 4
Warm Up:
(Circuit)
(RPE of 6)
Bamboo Bar Bench 4x25
-feet up
Cable Pullovers 4x25
-Triceps V Bar
Triceps Pushdowns 4x25
-V-Bar
Main Lift:
(RPE of 8)
(2-5 Min Rest)
Narrow Grip Straight Bar Bench 6-8sets x 5reps
-Strong 3-4 chain ea side
-Weaker 1-2 chain ea side
-1 finger touching smooth
-progressive, work up to RPE 8 in 6-8sets
Accessories:
(RPE of 9)
(1-2 min rest)
(Circuit)
D-Handle Triceps Extensions w/chain 3xfail
Rows on Lat Pulldown 3xfail
-progressive
-heavy
-lean back so your back is parallel with floor and row to chest
WAVE 1
69
Rest
Day 2 - Micro 4
Sled Face Pull
Elevated Heel (oly shoe for additional incline)
WAVE 1
70
Dynamic Lower
Day 3 - Micro 4
(Deload)
Warm Up:
(Circuit)
(RPE of 4)
(No Rest)
Belt Squat 2x25
-wide stance
-progressive
Hamstring Curl 2x25
Wenning Plank 2x25
Main Lift:
(50% 1RM Bar Weight)
(1 Min Rest)
Speed Belt Squats 12sets x 3reps (OR REG SPEED SQUATS)
-comp stance
-5 chain ea side (120lb total)
-work up to a fast but heavy weight and stay
then
Good Morning Machine 6sets x 5 reps (OR REG GOOD
MORNINGS)
-doubled mini band
-progressive
Accessories:
(RPE of 8-9)
(Circuit)
(1 min rest)
Cable Kneeling Crunches 2xfail
-slow and smooth
Donkey Calf Raises 2xfail
-3-3 tempo
71
WAVE 1
Dynamic Effort Upper
Day 4 - Micro 4
Deload
(German Volume Training)
Warm Up:
(Circuit)
(No Rest)
(RPE of 7)
(3-3 Tempo)
Incline DB Bench 2x25
Lat Pulldown 2x25
Tricep Pushdowns 2x25
-Strap Handles
(Notice the warmup volume is decreased but we increase the time under
tension to alter the training stimulus)
Main Lift:
(RPE of 6)
(1min rest)
Wide Grip Bench 10x10
-index finger on the far ring
-3-3 tempo, no power
Accessories:
(RPE of 7-8)
(Circuit)
(1 min rest)
Reverse Incline DB Raises 2x20
Cable Pec Flys 2xfail
(A high repetition main lift with a slow tempo is a training stimulus we rarely
use. By altering the primary movement, we are forcing our muscles to work
in a different manner than we normally train. Doing this not only accounts for
the Law of Accommodation and diminishing returns, but also reduces
mileage which should lead to decreased likelihood of injury. Notice the
accessory work was also rotated to muscle groups we rarely target as well.)
72
WAVE 1
Rest
Day 5 - Micro 4
Volume
Load
Comparison
Daily
Comparison
of Dynamic
vs GVT
Speed Bench
19%
German Volume Training
81%
German Volume Training
Speed Bench
German Volume Training Volume Load
Set
Reps
Weight(lbs) Set Load(lbs)
1
10
95
950
2
10
115
1150
3
10
135
1350
4
10
155
1550
5
10
175
1750
6
10
195
1950
7
10
215
2150
8
10
235
2350
9
10
255
2550
10
10
275
2750
Total Reps
Workout Load
100
18500
Normal Speed Bench Volume Load
Sets and Reps
Weight
Workout Load
8sets of 3reps
185lb
4440
Volume Load Comparison
German Volume Training
18500
Speed Bench
4440
Volume load for Matt’s (meaning the loads used for a 585lb
bencher) between German Volume Training to typical Speed
Bench. Notice it is nearly a 400% increase in Volume Load.
73
WAVE 1
Rest
Day 6 - Micro 4
Time of Work
Dynamic Bench
German Volume Training
Reps
3
10
Sets Time under Tension per set(sec) Total Time Under Tension(sec)
8
3
24
10
25
250
Time Under Tension comparison between Speed Training and GVT.
Although less taxing on the central nervous system (CNS) the amount of
mechanical work done during the deload is much greater. This allows the
CNS to recover while still taxing our musculature. A good resource for more
information regarding deloading and the CNS would be Christian
Thibaudeau, an introductory article he wrote for T-Nation can be found
here:
https://www.t-nation.com/training/the-deload-everything-you-need-know
Information about GVT can be found in this article written by the late
Charles Poliquin, who is a phenomenal resource.
74
https://www.t-nation.com/workouts/advanced-german-volume-training
End Wave 1
Start Wave 2
WAVE 2
Max Effort Lower
Day 1 - Micro 1
Warm Up:
(Circuit)
(RPE of 3-4)
(3-3 Tempo)
45 Degree Back Extension 2x15
-keep the work in hamstrings and glutes
Standing Band Crunch 2x15
-wide stance
Donkey Calf Raises 2x15
Main Lift:
(RPE of 9)
(2-5 Min Rest)
Cambered Bar Squats 5sets x 1. rep (REG BAR IF NO CAMBERED BAR)
-5 chain each side
-work up to a heavy single RPE of 9 by the 5th set
Rest 3 minutes then
do 2sets of 5reps with 60% of the final set weight, slow tempo
Accessories:
(RPE of 8)
(Circuit)
(1 min rest)
Bamboo Bar Shrugs 2xfail (OR HANGING kb WEIGHTS FROM BANDS)
-heavy
75
-maintain posture
Banded Hamstring Curls 2xfail
-heavy
-laying on back, band from top of rack
6 Hours Post
(1-2 Min Rest)
(RPE 5)
Decline Situps 6sets x 20reps
WAVE 2
Max Effort Upper
Day 2 - Micro 1
Warm Up:
(Circuit)
(All 3-3 Tempo)
(RPE of 3-4)
(No Rest)
Chaotic KB Bench 2x15
Cross Body Triceps Extension 2x1 each side (straight arm pulled across
the body, with a single arm)
-keep elbow tight to body
Cable Cross Body Rear Delt Fly 2x15 each side
Main Lift:
(RPE of 8-8.5)
(2-5 Min Rest)
Cambered Bar Bench 5sets x 1reps (OR REG BAR NARROW GRIP)
-Work up to a heavy single then
2sets x 5reps 3-3 tempo
- bar weight is 50-60% of last single
Accessories:
(RPE of 8)
(1 min rest)
(Circuit)
Prone Football Bar Rows 3xfail (OR REGULAR BAR)
-widest grip
-progressive
-controlled, do not yank
Triceps Bench 3xfail
76
-don’t let elbows flare
-progressive
-smooth but powerful concentric, slow and controlled eccentric
6 Hours Post
(1-2 Min Rest)
(RPE 5)
DB Flys 6sets of 12-15reps
WAVE 2
Rest
Day 3 - Micro 1
DB Supermans
77
TRX Presses
WAVE 2
Dynamic Lower
Day 4 - Micro 1
Warm Up:
(Circuit)
(RPE of 4-5)
(No Rest)
Belt Squat 2x25
-comp stance, progressive
Back Extensions on GHR 2x25
Incline Plank 2x1min
-elbows elevated, not feet
Main Lift:
(1 Min Rest)
Speed SSB Bar Front Squats 8sets x 3reps
-30% 1rm bar weight
-1 chain
78
-alternate 1.5” elevated heel every set
Sumo Speed Pulls 8sets x 1reps
-30% 1RM bar weight
-doubled mini band (150lb band tension)
-single mini band If weak (100lb band tension)
Accessories:
(RPE of 8-9)
(Circuit)
(1 min rest)
Grip Machine 2xfail
-slow and controlled
Donkey Calf Raises 2xfail
6 Hours Post
(1-2 Min Rest)
(RPE 5)
Decline Situp 6sets x 15reps
WAVE 2
Dynamic Effort Upper
Day 5 - Micro 1
Warm Up:
(Circuit)
(No Rest)
(RPE of 4-5)
Chaotic KB Press 2x25
Reverse Incline Row 2x25
Single Arm Banded Pushdown 2x25
Main Lift:
(1min rest)
Football Bar Speed Bench 8 sets x 3 reps (OR REG BAR NARROW GRIP)
-30% 1RM Bar Weight
-3 Chain each side STRONG or 1 chain WEAK
-wide grip
THEN
79
2sets of 3-3 tempo bench at same weight until RPE of 9
1set x 1 rep (5sec down 30sec pause 5 sec up)
Accessories:
(RPE of 9)
(Circuit)
(1 min rest)
Sled Face Pulls 2sets till 9 RPE
-start with a challenging but achievable weight, we used 3 plates
-progressive
When doing any sled work, the rope you hold that is attached to the sled
should always have tension. This means do not be “yanking” the sled to pull
to your face, it should be smooth and controlled.
6 Hours Post
(Non-Circuit)
(1-2 Min Rest)
(RPE 5)
DB Flys 6sets of 12-15reps
Banded Face Pulls 6sets x 12-15 reps RPE 5
WAVE 2
Rest
Day 6 - Micro 1
TRX Flys
80
WAVE 2
Rest
Day 7 - Micro 1
KB Swing (Russian)
WAVE 2
Max Effort Lower
Day 1 - Micro 2
Warm Up:
(Circuit)
(RPE of 4-5)
(3-3 Tempo)
45 Degree Back Extension 3x15
-wide stance
Standing Band Crunch 3x15
-comp stance
Donkey Calf Raises 3x15
Main Lift:
(RPE of 9)
(2-5 Min Rest)
81
Chaotic Duffalo Bar Squats 6-8sets x 5rep (or reg bar hanging
weights)
-work up to a heavy set of 5 by 6th to 8th set
-weight suspended from bar, refer to demonstration picture on
Wave 1 Day 5 Micro 3 example pictures
Accessories:
(RPE of 8-9)
(Circuit)
(1 min rest)
Bamboo Bar Shrugs 2xfail
-smooth and controlled
-10% heavier than last week
Banded Hamstring Curls 2xfail
-smooth and controlled
-slight increase to band tension from last year
6 Hours Post
(1-2 Min Rest)
(RPE 5)
Hanging Knee Tucks 6sets of 12-15reps
WAVE 2
Max Effort Upper
Day 2 - Micro 2
Warm Up:
(Circuit)
( 3-3 Tempo)
(RPE of 4-5)
Chaotic KB Press 3x15
Lat Pulldowns 3x15
-V-Bar
-lean back
-Pull to forehead
V-Bar Pushdowns 3x15
82
Main Lift:
(RPE of 9)
(2-5 Min Rest)
Lightened Incline Cambered Bench Bar Bench 5sets x 1reps
-Work up to a heavy single close to RPE 9
then
3sets x 5reps @ 70% of last achieved weight
-3-3 tempo
Accessories:
(RPE of 8-9)
(1 min rest)
(Circuit)
Reverse Incline Flys 3xfail
-progressive
-HEAVY
Single Arm Pec Cable Flys 3x12
6 Hours Post
(1-2 Min Rest)
(RPE 5)
Lat Pulldowns 8sets x 10-12reps
-reverse grip
-pull to top of head
-3-3 tempo
WAVE 2
Rest
Day 3 - Micro 2
83
Single Leg Reverse Hyper
Crossbody Cable Row (elbow stays tucked and wraps around
body)
WAVE 2
Dynamic Lower
Day 4 - Micro 2
84
Warm Up:
(Circuit)
(RPE of 5-6)
Main Lift:
(1 Min Rest)
(No Rest)
Belt Squat 3x25
-comp stance
-progressive
45deg Back Extensions 3x25
Side Plank 3x45sec each side
Speed SSB Bar Front Squats 8sets x 3reps
-35% 1rm bar weight
-1 chain
-alternate 1.5” elevated heel every other set
We are trying to confuse the body by altering the training stimulus intra-set by alternating
having an elevated heel.
Sumo Speed Pulls 6sets x 2reps
-35% 1RM bar weight
-2 chain
Accessories:
(RPE of 9)
(Circuit)
(1 min rest)
KB Shrugs 3xfail
-heavy
-controlled
Donkey Calf Raises 3xfail
-doubled mini band on one side
6 Hours Post
(1-2 Min Rest)
(RPE 5)
Hamstring Curls 6sets x 12-15reps
WAVE 2
Dynamic Effort Upper
Day 5 - Micro 2
85
Warm Up:
(Circuit)
(No Rest)
(RPE of 4-5)
Chaotic KB Press 3x25
-reverse grip
Reverse Incline DB Row 3x25
Single Arm Banded Pushdown 3x25
Main Lift:
(1min rest)
Football Bar Speed Bench 8sets x 3reps
-35% 1RM Bar Weight
-3 Chain
-widest grip
THEN
1set to around RPE 9 energy expenditure of 5-5 tempo bench at same
weight
Accessories:
(RPE of 8-9)
(Circuit)
(1 min rest)
Sled Face Pulls 2sets x fail
DB Hammer Curls 2sets x fail
6 Hours Post
(1-2 Min Rest)
(RPE 5)
Pec Flys 6sets x 15-20reps
WAVE 2
Rest
Day 6 - Micro 2
86
KB Bench Holding Ball (Teddy for some reason is very
accustomed to holding balls)
WAVE 2
Rest
Day 7 - Micro 2
KB Overhead Throw (please excuse Teddy’s spirit fingers, we
already know he is bi curious but for some reason he likes to
make sure. He is available for a handholding consults).
WAVE 2
Max Effort Lower
Day 1 - Micro 3
87
Warm Up:
(Circuit)
(RPE of 5-6)
(3-3 Tempo)
45 Degree Back Extension 4x15
-wide stance
Standing Band Crunch 4x15
-wide stance
Donkey Calf Raises 4x15
-narrow stance
Main Lift:
(RPE of 9)
(2-5 Min Rest)
Belt Squat 6-8sets x 5rep
-work up to a heavy set of 5
-if possible, add accommodating resistance
Accessories:
(RPE of 9)
(Circuit)
(1 min rest)
Bamboo Bar Shrugs 2xfail
-smooth and controlled
-10% heavier than last week
Banded Hamstring Curls 2xfail
-smooth and controlled
-slight increase band tension
6 Hours Post
(1-2 Min Rest)
(RPE 5)
Side Plank 6sets x 30seconds each side
WAVE 2
Max Effort Upper
Day 2 - Micro 3
88
Warm Up:
(Circuit)
(3-3 Tempo)
(RPE of 5-6)
Incline DB Bench 4x15
-hold DB’s at 45degree angle
V-Bar Pulldowns 4x15
-Pull to forehead
Overhead Cable Triceps Extensions 4x15
-with rope
Main Lift:
(RPE of 9)
(2-5 Min Rest)
Banded Straight Bar Bench 5sets x 1reps
-comp grip
-doubled light band (200lbs total band tension)
-Work up to a heavy single at RPE 9
then
2sets x 5reps @ 50% of last achieved weight
-5-5 tempo
-comp grip
-still banded
Accessories:
(RPE of 9)
(1 min rest)
(Circuit)
Reverse Incline Rows 2xfail
-progressive
Incline Cable Triceps Extensions 2xfail
-controlled
6 Hours Post
Lat Pulldowns 8sets x 10-12reps
-wide grip
-pull to eyes
-3-3 tempo
WAVE 2
Rest
Day 3 - Micro 3
89
Medicine Ball Throws (start from a fully stopped top position)
O’Hearn Pulldowns
WAVE 2
Dynamic Lower
Deload
90
Day 4 - Micro 3
First Circuit:
(RPE of 7-8) (Circuit) (3-3 TEMPO)
(Progressive Each Set)
Leg Extensions 10sets x 10reps
Leg Curls 10sets x 10reps
Calf Raises 10sets x 10reps
After finishing the 7th set take 5 minutes rest. The remaining
sets need to be smooth and controlled with no set tempo
Then
Second Circuit:
(RPE of 7-8) (Circuit) (3-3 TEMPO)
(Progressive Each Set)
Crunch Machine 10sets x 10reps
Grip Machine 10sets x 10reps
WAVE 2
Dynamic Upper
91
Deload
Day 5 Micro 3
Warm Up:
(Circuit)
(No Rest)
(RPE of 4)
DB Incline Bench 4x25
-conventional grip
Crossbody Triceps Extension 4x25
-grenade handle
Band Pull Aparts 4x25
-slow and smooth tempo3
Main Lift:
(Modified GVT)
(RPE of 7-8)
(2min rest)
Straight Bar Bench 10sets x 10reps
-feet up
-Progressive Each Set, but ensure you can complete all 10sets of
10reps
6 Hours Post
Lat Pulldowns 8sets x 12-15reps
WAVE 2
Rest
92
Day 6 - Micro 3
You’ll notice we began our deload a little early this cycle (as discussed
on Wave 1 Day 5 Micro) to maintain our work capacity. This wave we
dedicated a bigger percentage of our training to the Repetition Method
to allow our CNS more time to recover from the inclusion of Speed
Work.
WAVE 2
Rest
Day 7 - Micro 3
WAVE 2
Max Lower
Deload
Day 1 - Micro 4
Warm Up:
(Circuit)
(RPE of 3)
Wenning Plank 2x25
-Average and Light Band
45 Degree Back Extension 2x25
-slow and controlled
Main Lift: (Modified GVT)
(RPE of 7-8)
(2 Min Rest)
Straight Bar Back Squats 10sets x 10reps
-Elevated Heel 1.5”
-progressive each set, ensure to complete all 10 sets of 10reps
WAVE 2
93
Max Upper
Deload
Day 2 - Micro 4
High Volume Circuit Training:
(RPE of 9)
(1-2 min rest)
Complete 1 round of 25 reps for each circuit, then move to the next number
1) Db Incline Bench
2.) Bamboo Bar Bench
Fat Bar Tricep Pushdown
Magnum Pulldown
Lat Pulldowns to Chin
3.) DB Flat Bench
Behind the Head Cable Extensions
4.) Wide Grip Bamboo Bar Bench
Pulldowns to eyebrow
Hammer Grip Magnum Pulldown
Fat Hand Triceps Pushdowns
Behind the Head Triceps Extension
5.) DB Incline Bench
6.) Incline Bamboo Bar Bench
-touch DB’s on top
Reverse Incline Row
V-Bar Pulldown
Behind the head Triceps Extension
Strap Handle Triceps Extension
7.) Chaotic KB Press
-strap handles
8.)TRX Presses
DB Supermans
TRX Reverse Flys
Grenade Grip Tri Extensions
Reverse Grip Tri Extensions
9.) DB Flys
10.)Pushups to Fail
Reverse Hyper Rows
DB Pullovers
Incline Cable Tri Extensions
Banded Tri Pushdowns to fail
94
WAVE 2
Day 3 Micro 4
Rest
END OF WAVE 2
START OF WAVE 3
WAVE 3
Dynamic Lower
Day 1 - Micro 1
95
Warm Up:
(Circuit)
(RPE of 3-4)
(No Rest)
KB Swing 2x25
-deep squat
Single Leg Reverse Hyper 2x25
-slight pause on top to separate movement
Decline Situps 2x25
-reinforce posture
Main Lift:
(1 Min Rest)
Straight Bar Speed Squats 8sets x 3reps
-40% 1rm bar weight
-5ct eccentric
Conventional Speed Pulls 8sets x 2reps
-40% 1RM bar weight
-5ct eccentric
-double overhand
Utilizing a 5-count eccentric increases not only time under tension, but the
loading phase of the squat and deadlift as well. This should lead to greater
technical mastery
Accessories:
(RPE of 8)
(Circuit) (1 min rest)
Smooth)
(No Tempo but
Pull Throughs 2xfail
-Cable
Seated Calf Raises 2xfail
-HEAVY
6 Hours Post
(Circuit)
(1-2 Min Rest)
(RPE 4)
Hamstring Curls 8sets x 15reps
Crunches 8sets x 15 crunches
96
WAVE 3
Dynamic Effort Upper
Day 2 - Micro 1
Warm Up (Circuit)(No Rest) (RPE of 3-4)(Smooth and Controlled)
Barbell Bench 2x25
-comp grip
Cross Body Cable Row 2x25
Seated Single Arm Overhead DB Extensions 2x25
Main Lift:
(1min rest)
Straight Bar Speed Bench 10sets x 3reps
-35% 1RM Bar Weight
-comp grip
-5ct Eccentric
-add pauses on the last 3 sets
THEN
1 burnout set
-same weight
-no tempo
Accessories (RPE of 7) (Circuit)(1 min rest)
Crossbody Cable Rows 2xfail
-Strict
6 Hours Post
(Non-Circuit)
(RPE 4)
(1 Min Rest)
Lat Pulldowns 5sets x 15-20reps
Triceps Pushdowns 5sets x 15-20reps
97
WAVE 3
Rest
Day 3 - Micro 1
Notice how we have been increasing the amount of work we are
doing in our second workouts (6 Hours Post). We are slightly
increasing the duration of the mini workouts to meet volume
parameters and rest intervals due to the increased length of main
workouts during cluster sets.
WAVE 3
Rest
Day 4 - Micro 1
98
WAVE 3
Max Effort Lower
Day 5 - Micro 1
Warm Up:
(Circuit)
(RPE of 3-4)
(3-3 Tempo)
Belt Squat 2x15
-Ultra Wide Stance
Seated Banded Hamstring Curl 2x15
DB Supermans 2x15
-laying flat
Remember this cycle is transitioning back to specificity (Powerlifting) so we
will be working on technical mastery, repeating exercises and progressing
the weight, so don’t overload the first week
Main Lift:
(RPE of 7)
(2-4 Min Rest)
Straight Bar Squats 5sets x 5reps
-comp stance
-If you walk out in comp, walk out. If you use a mono, use a mono.
-use first 3 sets to warm up
-5th set RPE 7 with absolutely perfect technique
THEN
Snatch Grip Deadlift 5sets x 5reps
-work up 5 at RPE 6-7
Teddy, aka Jazz Hands, is a 600lb deadlifter and did the snatch grips with
315lbs.
6 Hours Post (Non-Circuit) (1 Min Rest)
(RPE 4) Hamstring Curls 6setx x 12reps
Banded Crunches 6sets x25reps
99
WAVE 3
Max Effort Upper
Day 6 - Micro 1
Warm Up:
(Circuit)
(3-3 Tempo)
(RPE of 3-4)
Cambered Bar Bench 2x15
Bodyweight Rows 2x15
TRX Overhead Triceps Extensions 2x15
Main Lift:
(RPE of 7)
(2-4 Min Rest)
Straight Bar Bench 5sets x 5reps
-comp grip
-warmup to 50% 1rm by 3rd set
-work up to RPE 7 by 5th set with perfect technique
Teddy, a 400lb bencher, used 275lbs
2sets x 5reps @ 50% of last achieved weight above
-5-5 tempo
-comp grip
Accessories:
(RPE of 8)
(1 min rest)
Overhead Triceps Extensions 3sets x fail
-use sled
6 Hours Post
(Circuit) (1-2 Min Rest)
4)
(RPE
Lat Pulldowns 8sets x 12-15reps
DB Bench 8sets x 12-15reps
WAVE 3
Rest
100
Day 7 - Micro 1
WAVE 3
Dynamic Effort Lower
Day 1 - Micro 2
Warm Up:
(Circuit)
(RPE of 4-5)
(No Rest)
KB Swing 3x25
-deep squat
-swing to eye level
Single Leg Reverse Hyper 3x25
-controlled
Decline Situps 2x25
Main Lift:
(1 Min Rest)
Straight Bar Speed Squats 8sets x 3reps
-40% 1rm bar weight
-5ct eccentric
-add pauses last 2 sets
Competition Stance Speed Pulls 6sets x 2reps
-55% 1RM bar weight
-5ct eccentric
Utilizing a 5 count eccentric increases not only time under tension, but the loading
phase of the squat and deadlift reinforcing posture. This should lead to greater
technical mastery.
Accessories:
(RPE of 8)
(Circuit)
(1 min rest)
Seated Calf Raises 2xfail
-Slightly Lighter than last week
101
6 Hours Post
(Circuit) (1-2 Min Rest)
4)
(RPE
Hamstring Curls 8sets x 15reps
Crunches 8sets x 15 crunches
WAVE 3
Dynamic Effort Upper
Day 2 - Micro 2
Warm Up:
(Circuit)
(No Rest) (RPE of 4-5)
Controlled)
(Smooth and
KB Bench 3x25
-hold bottom
Lat Pulldown 3x25
-V-bar
-pull to eyes
Reverse Grip Triceps Pushdowns 3x25
-mustache bar
Main Lift:
(1min rest)
Straight Bar Speed Bench 8sets x 3reps
-40% 1RM Bar Weight
-comp grip
-5ct Eccentric
(24 total reps at 5ct eccentric should be around 120 seconds under load).
Accessories:
(RPE of 8)
(Circuit)
(1 min rest)
Incline Triceps Rollbacks 3xfail
-DBs
102
6 Hours Post
(Non-Circuit)
(RPE 5)
(1 Min Rest)
Lat Pulldowns 6sets x 12-15reps
Forearms 6sets x 12-15reps
WAVE 3
Rest
Day 3 - Micro 2
Notice we did less work in the primary workout, but there is a
moderate increase in intensity and volume of the secondary workouts.
This allows an increase in daily volume without overtraining.
WAVE 3
Rest
Day 4 - Micro 2
103
WAVE 3
Max Effort Lower
Day 5 - Micro 2
Warm Up:
(Circuit)
(RPE of 4-5)
(3-3 Tempo)
Belt Squat 3x10
-Ultra Wide Stance
Seated Banded Hamstring Curl 3x10
DB Supermans 3x10
-laying flat
Main Lift:
(RPE of 8)
(2-4 Min Rest)
Straight Bar Squats 6-7sets x 5reps (notice higher intensity)
-comp stance
-If you walk out in comp, walk out. If you use a mono, use a mono.
-Finish 10-20% heavier than last week
THEN
Snatch Grip Deadlift 4sets x 5reps
-10-20% heavier than last week
Teddy, aka Jazz Hands, is a 600lb deadlifter and did the snatch grips with
365lbs.
6 Hours Post
(Non-Circuit)
(RPE 5)
(1 Min Rest)
104
Hamstring Curls 6setx x 12reps
Banded Crunches 6sets x25reps
WAVE 3
Max Effort Upper
Day 6 - Micro 2
Warm Up:
(Circuit)
(3-3 Tempo)
(RPE of 4.5)
DB Bench 4x25
Cable Face Pull 4x25
-rope
Banded Triceps Pushdown 4x25
Main Lift:
(RPE of 7)
(2-4 Min Rest)
Straight Bar Bench 5sets x 5reps
-2 inches narrower than comp grip
-finish 10-20% heavier than last week
Teddy, a 400lb bencher, used 295lbs
2sets x 5reps @ 50% of last achieved weight above
-5-5 tempo
-2 inches narrower than comp grip
Accessories:
(RPE of 8)
(1 min rest)
Triceps Pushdown 4xfail
-rope, then reverse grip, then overhead with rope, then banded v-bar
pushdown
DB Lateral Raises 4xfail
105
-aim for 20 reps at fail
6 Hours Post
(Circuit) (1-2 Min Rest)
4)
(RPE
Lat Pulldowns 8sets x 12-15reps
DB Bench 8sets x 12-15reps
WAVE 3
Rest
Day 7 - Micro 3
106
WAVE 3
Dynamic Lower
Deload
Day 1 - Micro 4
Warm Up:
(Circuit)
(RPE of 4)
(No Rest)
KB Swing 2x25
-deep squat
-swing to eye level
-use heavier KB than previous weeks
Single Leg Reverse Hyper 2x25
-controlled
Decline Situps 2x25
Main Lift:
(1 Min Rest)
Straight Bar Speed Squats 6sets x 2reps
-50% 1rm bar weight
Competition Stance Speed Pulls 6sets x 1reps
-50% 1RM bar weight
Notice this wave we no longer alter the tempo of the lifts. This is to hone in timing
of the lifts for competition.
Accessories:
(RPE of 8)
(Circuit)
(1 min rest)
None
107
6 Hours Post
(Circuit)
(1-2 Min Rest)
(RPE 4)
Hamstring Curls 8sets x 15reps
Crunches 8sets x 25 crunches
WAVE 3
Dynamic Effort Upper
Day 2 - Micro 4
Warm Up:
(Circuit) (No Rest)
(RPE of 4)
(Smooth and Controlled)
KB Bench 2x25
-hold bottom
Magnum Pulldown 2x25
-let it stretch you on top
Reverse Grip Triceps Pushdowns 2x25
-mustache bar
Main Lift:
(1min rest)
Straight Bar Speed Bench 6sets x 3reps
-50% 1RM Bar Weight by 6th set
-comp grip
-if you struggle pausing in competition, then pause on these sets
-if you don’t struggle with pausing in competition, do not pause
Accessories:
(RPE of 8)
(Circuit)
(1 min rest)
Band Pull a parts 3x20
-Mini Band
Triceps Bench/Alternate Triceps Movement 3xfail
108
-slow and controlled
6 Hours Post
(Non-Circuit)
(RPE 5)
(1 Min Rest)
Lat Pulldowns 6sets x 12-15reps
Forearms 6sets x 12-15reps
WAVE 3
Rest
Day 3 - Micro 4
WAVE 3
Rest
Day 4 - Micro 4
109
WAVE 3
Max Effort Lower
Day 5 - Micro 4
Warm Up:
(Circuit)
(RPE of 3-4)
(3-3 Tempo)
Straight Bar Squat 3x5
-Comp Stance
-slightly progressive, but stay light
Reverse Hyper 3x25
Incline Planks 3x45sec
-elbows on incline
This warmup is like how you would prepare for a competition. Notice there is no
prefatigue agenda.
This is quite different than other warmups in previous weeks because for many of us
this specific goal of a straight bar max attempt is important to show progress. Most
workouts we must choose if we are building or testing our strength.
WE ARE TESTING ON THIS PARTICULAR SESSION
Main Lifts:
Straight Bar Squats
Work up to a 5RM
6-7sets
Take your time with the heavier attempts but no longer than 4 min
Competition Stance DL 6-8sets
110
-Start at 50% and take 5-7% jumps up to 84-87% of 1RM
Competition Stance deadlifts
Work up to a 3-Rep max. Try to achieve your best number in 5-6 sets to avoid an
excessively lengthy session. More specific deadlifts will come in the powerlifting
manuals and peaking phases.
WAVE 3
Max Effort Upper
Day 6 - Micro 4
Warm Up:
(Circuit)
(3-3 Tempo)
(RPE of 4.5)
Straight Bar Bench 5x5
Int/Ext DB Shoulder Rotations 5x10
Light Band Face Pulls 5x20
Main Lift:
(2-4 Min Rest)
Straight Bar Bench, Work up to a 5RM in 6-8 sets
Push to achieve the heaviest set of 5 reps possible. This is
the same layout we followed for the ME Lower day.
Hitting a strong 5-RM gives us a good idea of what our
peaking program should look like and what we may need
to focus on or address in the future cycles.
111
WAVE 3
Rest
Day 7 Micro 4
This is the portion of manual where the training breaks off, you can either
complete the Aesthetics Focused Wave 4 or the Powerlifting Focused Wave
4.
Before going into the next wave, you will 3 to 7 days’ rest.
The Aesthetics Focus will require restrictive calorie intakes to achieve body
composition goals. The reason we do not run into a powerlifting block with
extreme dieting is lack of energy, so we opted for cluster sets. This will not
feel easier but forces the weights to stay lighter for enhanced safety
The Powerlifting Focus will require a greater level of intensity. Remember we
are just building to an opener for this wave, a true 1-RM needs a completely
different cycle to achieve desired results. (refer to powerlifting manual).
Cluster Sets Explained:
[Insert Exercise] 4sets x 3clusters, 15 reps x 1 cluster
-30seconds rest between clusters
You will do 15 repetitions of [Insert Exercise]
rest for 30 seconds
Complete 15 repetitions of [Insert Exercise]
112
rest for 30seconds
Complete 15 repetitions of [Insert Exercise]
That was 1 set, rest 3-5 minutes, increase weight, repeat.
End Wave 3
Start Wave 4
there are two separate wave 4 layouts
Aesthetics is the first wave
Powerlifting is the second wave
113
WAVE 4 (option 1)
Max Effort Lower Cluster Sets
Day 1 - Micro 1
Warm Up:
(Circuit)
(RPE of 4-5)
(No Rest)
Belt Squat 2x25
-slightly wider than comp stance
Leg Extensions 2x25
Hamstring Curl 2x25
Main Lift:
(RPE of 7)
(3-5 Min Rest)
Belt Squat 4sets x 3clusters, 15 reps x 1 cluster
-30seconds rest between clusters
You will do 15 repetitions of [Insert Exercise]
rest for 30 seconds
Complete 15 repetitions of [Insert Exercise]
rest for 30seconds
Complete 15 repetitions of [Insert Exercise]
That was 1 set, rest 3-5 minutes, increase weight, repeat.
SUPERSET last 3 sets of belt squats with
Leg Extensions 3set x 3clusters, 15reps x 1 cluster
6 Hours Post
(Circuit)
(RPE 5)
Hamstring Curls 3sets x 15reps
Planks 4x1min
114
Oblique Crunches 4x25 each side
WAVE 4
Max Effort Upper Clusters
Day 2 - Micro 1
Warm Up:
(Circuit)
(No Rest) (RPE of 4-5)
Controlled)
(Smooth and
Rev Grip Bamboo Bar Bench 4x25
Rev Incline Flies 4x25
-pinks towards sky
Reverse Hyper Scapular Retractions 4x25
Main Lift: (RPE of 7)
(2-5min rest)
Squat Bar Bench 4sets x 3clusters, 15 reps x 1 cluster
-30sec rest between clusters
-fat grips
You will do 15 repetitions of [Insert Exercise]
rest for 30 seconds
Complete 15 repetitions of [Insert Exercise]
rest for 30seconds
Complete 15 repetitions of [Insert Exercise]
That was 1 set, rest 3-5 minutes, increase weight, repeat.
Superset with the following circuit:
Cable Flies 4sets x party pump
GHR Banded Triceps Extensions 4sets x party pump
115
6 Hours Post
(Non-Circuit)
Rest)
(RPE 5)
(2 Min
Rows 3sets x 15 reps
Forearms 3sets x 15 reps
WAVE 4
Rest
Day 3 - Micro 1
On the upcoming dynamic days, you will see that we have paired
up each main lift exercise with a plyometric one. In the workouts
this is listed as the shock method, also known as post activation
potentiation. By super-setting these exercises, this allows the
muscles to exert more force temporarily. This type of loading is
used for short periods of time throughout the year due to it being
highly taxing on the CNS and easily overtrained19.
19 Monteiro, E. R., Vingren, J. L., Corrêa Neto, V. G., Neves, E. B., Steele, J., & Novaes, J. S. (2019). Effects
of Different Between Test Rest Intervals in Reproducibility of the 10-Repetition Maximum Load Test: A Pilot
Study with Recreationally Resistance Trained Men. International journal of exercise science, 12(4), 932–940.
116
WAVE 4
Dynamic Effort Lower
Day 4 - Micro 1
Warm Up:
(Circuit)
(RPE of 4-5)
Belt Squat Bulgarian Split Squats 2x25
-10-15 reps on the first set to break loose
Reverse Hyper 2x15
45deg Back Extension 2x25
-wide stance
Main Lift:
(1 min rest)
Straight Bar Speed Squats 6 sets x 3reps
-5ct eccentric
-comp stance
-walk out
-30% 1 RM Bar Weight
-strong 3 chains each side
-weak 1 chain each side
Superset:
Box Jumps 6sets x 2reps (Shock Method)
-24-30 inch box, STEP DOWN from box do not jump.
THEN
Conventional Speed Pulls 6sets x 2reps
Superset:
117
Overhead KB Throws 6x2
-Strong 35lb KB
-Weak 25lb KB
6 Hours Post
(RPE 5)
(2 Min Rest)
Leg Press 6sets x 25reps
WAVE 4
Dynamic Effort Upper
Day 5 - Micro 1
Warm Up:
(Circuit)
(RPE of 4-5)
Rotation Incline DB Bench 2x25
Rev Grip O’Hearn Pulldowns 2x25
Overhead Triceps Extensions 2x25
-rope
-as vertical as possible
Main Lift:
(1 Min Rest)
Straight Bar Speed Bench 6sets x 3reps
-comp grip
-strong 3 chain
-weak 1 chain
-30% 1RM Bar Weight
Superset:
Medicine Ball Floor Throws 6x3
-25lb med ball
Accessories:
(RPE of 8)
(2 min rest)
(Circuit)
Cross Body Sled Rows 3xfail
-90-135lbs
Banded Triceps Pushdown 3xfail
-v-bar
-heavy
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-controlled
6 Hours Post
(1 Min Rest)
(RPE 5)
DB Bench or Machine Press 6sets x 15reps
-3-3 tempo
WAVE 4
Rest
Day 6 - Micro 1
WAVE 4
Rest
Day 7 - Micro 1
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WAVE 4
Max Effort Cluster Sets
Day 1 - Micro 2
Warm Up:
(Circuit)
(RPE of 5)
(No Rest)
Belt Squat 3x25
-slightly wider than comp stance
Leg Extensions 3x25
Hamstring Curl 3x25
Main Lift:
(RPE of 8)
(3-5 Min Rest)
Belt Squat 5sets x 3clusters, 12 reps x 1 cluster
-30seconds rest between clusters
-10% Heavier than last week
You will do 15 repetitions of [Insert Exercise]
rest for 30 seconds
Complete 15 repetitions of [Insert Exercise]
rest for 30seconds
Complete 15 repetitions of [Insert Exercise]
That was 1 set, rest 3-5 minutes, increase weight, repeat.
SUPERSET last 3 sets of belt squats with
Leg Extensions 3set x 3clusters, 12reps x 1 cluster
-30seconds rest between clusters
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6 Hours Post
(Non-Circuit)
(1 Min Rest)
(RPE 5)
Hamstring Curls 3sets x 4clusters, 15reps x 1cluster
-30seconds rest between clusters, 2 min rest between sets
Planks 4x1min
Oblique Crunches 4x25 each side
WAVE 4
Max Effort Upper Clusters
Day 2 - Micro 2
Warm Up: (Circuit)
Controlled)
(No Rest)
(RPE of 5-6)
(Smooth and
Rev Grip Bamboo Bar Bench 3x25
Rev Incline Flies 3x25
Reverse Hyper Scapular Retractions 3x25
Main Lift: (RPE of 8)
(2-5min rest)
Squat Bar Bench 4sets x 3clusters, 12 reps x 1 cluster
-30sec rest between clusters
-increase weight by 10%
6 Hours Post
(Non-Circuit)
Rest)
(RPE 5)
(1 Min
Lat Pulldowns 6sets x 15 reps
Triceps Pushdowns 6sets x 15 reps
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WAVE 4
Rest
Day 3 - Micro 2
Notice in this wave that as the weight increases around 10%, reps
decrease each set.
The sets are increased to keep the volume elevated. Roughly 160 reps
each day
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WAVE 4
Dynamic Effort Lower
Day 4 - Micro 2
Warm Up:
(Circuit)
(RPE of 5)
Belt Squat Bulgarian Split Squats 3x25
-10-15 reps on the first set to break loose
Reverse Hyper 3x15
45deg Back Extension 3x25
-wide stance
Main Lift:
(1 min rest)
Straight Bar Speed Squats 6 sets x 2reps
-comp stance
-walk out
-35% 1RM
Superset:
Seated Box Jumps 7sets x 2reps (Shock Method)
-hold 10lb DBs
Notice weight has increased, it is important to properly brace the weight, and not use it for
momentum.
THEN
Conventional Speed Pulls 7sets x 2reps
-increase weight 5-10% from last week
Superset:
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Overhead KB Throws 6x2
-Strong 35lb KB
-Weak 25lb KB
6 Hours Post
(Non-Circuit)
(1 Min Rest)
(RPE 5)
Hamstring Curls 6sets x 15reps
Hanging Knee Raises 6sets x 15reps
WAVE 4
Dynamic Effort Upper
Day 5 - Micro 2
Warm Up:
(Circuit)
(No Rest)
(RPE of 5)
(Smooth and Controlled)
Rotation Incline DB Bench 3x25 (supinated to pronated grips)
Rev Grip O’Hearn Pulldowns 3x25
Overhead Triceps Extensions 3x25
-rope
-as vertical as possible
Main Lift:
(1 Min Rest)
Straight Bar Speed Bench 6sets x 3reps
-comp grip
-strong 3 chain
-weak 1 chain
-35% 1RM Bar Weight
Superset:
Medicine Ball Floor Throws 6x3
-25lb med ball
Accessories:
(RPE of 8)
(2 min rest)
(Circuit)
Above Head Sled Pulls 3xfail
-Strong 135lb-180lb
-Weak 90-135lb
-pull from waist to overhead without bending elbows (similar to a snatch)
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Banded Triceps Pushdown 3xfail
-v-bar
-heavy
-controlled
6 Hours Post
(Non-Circuit)
(1 Min Rest)
(RPE 5)
Lat Pulldown 6sets x 15reps
WAVE 4
Rest
Day 6 - Micro 2
The warmups in this cycle have been reduced in RPE to avoid
massive beatdown during the cluster sets. Because the volume is
so high with the cluster sets, we must drop warmup volume and
intensity. Motor patterns should already be established so
potentiation is not as needed on the last wave.
WAVE 4
Rest
Day 7 - Micro 2
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WAVE 4
Max Effort Cluster Sets
Day 1 - Micro 3
Warm Up:
(Circuit)
(RPE of 2.5-3)
(No Rest)
Belt Squat 4x25
-comp stance
Leg Extensions 4x25
Hamstring Curl 4x25
Main Lift:
(RPE 9.5 RPE)
(3-5 Min Rest)
Belt Squat 7sets x 3clusters, 8 reps x 1 cluster
-30seconds rest between clusters
-Work up 9.5 RPE
- FINAL SET Up to 90seconds of rest between heaviest clusters
6 Hours Post
(Non-Circuit)
5)
(1 Min Rest)
(RPE
(Optional)
Hamstring Curls 6sets x 15reps
-30seconds rest between clusters, 2 min rest between sets
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Planks 4x1min
Oblique Crunches 4x25 each side
Why is the 6-hour post workout optional?
Some lifters may experience too much fatigue at this part of the cycle. Its
important to start focusing on the main workouts if fatigue is high or GPP
base is still being built.
WAVE 4
Max Effort Upper Clusters
Day 2 - Micro 3
Warm Up:
(Circuit)
(RPE of 2.5-3)
Rev Grip Bamboo Bar Bench 4x25
-keep light and use spotter
Rev Incline Flies 4x25
Reverse Hyper Scapular Retractions 4x25
Notice the amount of posterior to anterior warmup. We’re increasing the
posterior volume to match anterior volume from clusters.
Main Lift: (RPE of 9)
(2-5min rest)
STANDARD BENCH BAR Bench 7sets x 3clusters, 8 reps x 1 cluster
-30sec rest between clusters
-most you can do
-LAST SET: Up to 90 seconds rest on the heaviest sets but try to maintain
normal rest periods for as long as possible.
6 Hours Post
(Non-Circuit)
Rest)
(RPE 5)
(1 Min
127
(Optional)
Lat Pulldowns 6sets x 15 reps
WAVE 4
Rest
Day 3 - Micro 3
WAVE 4
Dynamic Effort Lower
Day 4 - Micro 3
Warm Up:
(Circuit)
(RPE of 5-6)
Belt Squat Bulgarian Split Squats 4x12
Reverse Hyper 4x12
45deg Back Extension 4x25
-slightly narrow stance
Main Lift:
(1 min rest)
Straight Bar Speed Squats 6 sets x 3reps
-comp stance
-walk out
-Start at 50% and add 2.5% to each side for every set
Superset:
Seated Box Jumps 7sets x 2reps (Shock Method)
-hold 30-50lb DBs
THEN
Conventional Speed Pulls 6sets x 2reps
-Progressive, try to end with a heavy double that is still fast
128
-Start at 50% and add 2.5% to each side for every set
Superset:
Overhead KB Throws 6x2
-Strong 50lb KB
-Weak 35lb KB
6 Hours Post
(3-3 Tempo)
(1 Min Rest)
(RPE 5)
Hamstring Curls 6sets x 15reps
WAVE 4
Dynamic Effort Upper
Day 5 - Micro 3
Warm Up:
(Circuit)
(RPE of 5-6)
Rotation Incline DB Bench 4x25
-pronated on top, supinated grip on bottom
Rev Grip O’Hearn Pulldowns 4x25
Overhead Triceps Extensions 4x25
-rope
-as vertical as possible
Main Lift:
(1 Min Rest)
Straight Bar Speed Bench 6sets x 3reps
-comp grip
-3 chain
-40% 1RM Bar Weight
Superset:
Medicine Ball Floor Throws 6x3
-25lb med ball
Accessories:
(RPE of 8)
(2 min rest)
(Circuit)
Cross Body Sled Rows 3xfail
129
-Strong 90-135lbs
-Weak 45-90lbs
Banded Triceps Pushdown 3xfail
-v-bar
-heavy
-controlled
6 Hours Post
(Non-Circuit)
(1 Min Rest)
(RPE 5)
Lat Pulldown 6sets x 15reps
WAVE 4
Rest
Day 6 - Micro 3
WAVE 4
Rest
Day 7 - Micro 3
130
Start of Alternate Wave 4
POWERLIFTING
ALTERNATE WAVE 4 (option 2)
Max Effort Upper
Day 1 - Micro 1
Warm Up:
(Circuit)
(RPE of 3-4)
DB Press 4x25
-alternate grip every set
Lat Pulldown 4x25
-fat bar, wide grip
Reverse Grip Tricep Pushdowns 4x25
Main Lift:
(RPE of 7)
(2-5 Min Rest)
Straight Bar bench 5-6sets x 3 reps
Top Set should be at 70% of 1RM
-Since we just finished the last cycle maxing out a 5RM we are going to de-load the
intensity while maintaining the technique of the straight bar bench
Accessories:
(RPE of 8)
(Circuit)
(2 min rest)
Single Arm DB Rows 3x8-10 each side
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-Elbows Tucked In
Band Pull Aparts 3x20
ALTERNATE WAVE 4
Rest
Day 2 - Micro 1
ALTERNATE WAVE 4
Dynamic Lower
Day 3 - Micro 1
Warm Up:
(Circuit)
(RPE of 3-4)
Belt Squat 4x25
-comp stance
-progressive
Banded Good Mornings 4x10
Wenning Plank 4x25
Main Lift:
(1 Min Rest)
Speed Squats 6sets x 2reps
-Strong Light Band each side
-Weak mini band each side
-30% 1RM Bar Weight
-Comp Stance
Competition Deadlift Speed Pulls 6sets x 2 reps
-45% 1rm bar weight
-Pause at the knee on the way up
132
-Straight Weight
Accessories:
(RPE of 7)
(Circuit)
(2 min rest)
Glute Bridges with Football Bar 3xFAIL (15-20 rep range)
-Upper Back on Bench and Bar on Lap
-Using 225lbs
Single Arm Shrugs 3xFAIL each side (15-20 rep range)
ALTERNATE WAVE 4
Dynamic Effort Upper
Day 4 - Micro 1
Warm Up: (Circuit)
(No Rest)
(RPE of 3-4)
Incline DB Bench 4x25
Cable Pullovers 4x25
Cross Body Triceps Extensions 4x25
Main Lift:
(1min rest)
Speed Bench 10 sets x 3reps
-30% 1RM bar weight
-Over 300lb bencher double mini band each side
-Under 300lb bencher single mini band each side
Accessories:
(Circuit)
(2 min rest)
Barbell JM Press 3xBURN (10-12 rep range)
DB Pullovers 3xBURN (10-12 rep range)
ALTERNATE WAVE 4
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Rest
Day 5 - Micro 1
ALTERNATE WAVE 4
Rest
Day 6 - Micro 1
ALTERNATE WAVE 4
Max Effort Lower
Day 7 - Micro 1
Warm Up:
(Circuit)
(RPE of 3-4) (All Exercises Progressive in
Weight)
4x25 Back Extensions
4x25 Hamstring Curls
4x30sec Planks
Main Lift:
(RPE of 7)
(2-5 Min Rest)
Straight Bar Back Squat 6-8sets x 3reps
Top Set should be at 70% of 1RM
We’ve taken this week to go only 70% to give our body a little bit of a
break because we just did a true 5RM with a classical lift.
The 70% load sustains familiarity when we develop our opener with a
straight bar in a few weeks while not being too taxing on the CNS.
This is important when training conjugate style, to reinforce technical
mastery with a straight bar prior testing an opener. Specificity is crucial
in this stage.
Competition Stance DL 6-8sets x 3reps
134
Top Set should be at 70% of 1RM
Accessories:
(RPE of 7)
(Circuit)
(2 min rest)
Reverse Hypers 3x10-15
Decline Sit-ups 3x10-15
ALTERNATE WAVE 4
Max Effort Upper
Day 1 - Micro 2
Warm Up:
(Circuit)
(RPE of 4-5)
DB Press 3x25
-supinated grip
Lat Pulldown 3x25
Reverse Grip Tricep Pushdowns 3x25
Main Lift:
(RPE of 8-8.5)
(2-5 Min Rest)
Straight Bar bench 6-8sets x 3reps
Working up to 87% of 1RM
We are increasing the load for specificity to a 1RM
Accessories:
(RPE of 8) (Circuit) (2 min rest)
weight by 10%)
(Increase
Single Arm DB Rows 3x8-10 each side
-Elbow In
Band Pull Aparts 3x20
135
ALTERNATE WAVE 4
Rest
Day 2 - Micro 2
ALTERNATE WAVE 4
Dynamic Lower
Day 3 - Micro 2
Warm Up:
(Circuit)
(RPE of 4-5)
Belt Squat 3x25
-comp stance
-progressive
Banded Good Mornings 3x12
Wenning Plank 3x25
Main Lift:
(1 Min Rest)
Speed Squats 6sets x 2reps
-Strong Light Band each side
-Weak mini band each side
-35% 1RM Bar Weight
-Comp Stance
Competition Deadlift Speed Pulls 6sets x 2 reps
-55% 1rm bar weight
-Straight Weight
136
-Pause at the knee on the way up
Accessories:
(RPE of 8)
(Circuit)
(2 min rest)
Glute Bridges with Football Bar 2xFAIL (10-15 rep range)
-Upper Back on Bench and Bar on Lap
Single Arm Shrugs 2xFAIL each side (10-15 rep range)
-10% Heavier than last week
ALTERNATE WAVE 4
Dynamic Effort Upper
Day 4 - Micro 2
Warm Up: (Circuit)
(No Rest)
(RPE of 4-5)
Incline DB Bench 3x25
Cable Pullovers 3x25
Cross Body Triceps Extensions 3x25
Main Lift:
(1min rest)
Speed Bench 8sets x 3reps
-35% 1RM bar weight
-Over 300lb bencher double mini band each side
-Under 300lb bencher single mini band each side
Accessories:
(RPE of 8)
(Non-Circuit)
(2 min rest)
JM Press 3x 8-10 reps
DB Pullovers 3x 8-10 reps
ALTERNATE WAVE 4
137
Rest
Day 5 - Micro 2
ALTERNATE WAVE 4
Rest
Day 6 - Micro 2
ALTERNATE WAVE 4
Max Effort Lower
Day 7 - Micro 2
Warm Up:
(Circuit)
(RPE of 4-5) (All Exercises Progressive in
Weight)
3x25 Back Extensions
3x25 Hamstring Curls
3x30sec Planks
Main Lift:
(RPE of 9)
(4-5 Min Rest)
Straight Bar Back Squat 6-8sets x 3reps
-Working up to 87% of 1RM for a Triple
Accessories:
(RPE of 8)
(Circuit)
(2 min rest)
Reverse Hypers 3x8-10reps
Decline Situps 3x8-10 reps
Lower rep range means heavier weight than previous week
138
ALTERNATE WAVE 4
Max Effort Upper
Day 1 - Micro 3
Warm Up:
(Circuit)
(RPE of 5-6)
DB Press 2x25
-supinated grip
Lat Pulldown 2x25
Reverse Grip Tricep Pushdowns 2x25
Main Lift:
(RPE of 9)
(2-5 Min Rest)
Straight Bar bench 5-6sets x 2reps
-Working up to 70% of 1RM for 2 reps. Again, de-loading the intensity but
focusing on refining the technique before the new max during Micro 4
Accessories:
(RPE of 9)
(Circuit)
(2 min rest)
Chest Supported Rows 3x10
-Elbows Out, Focusing on point between the shoulder blades
139
Cable Face Pulls 3x20
ALTERNATE WAVE 4
Rest
Day 2 - Micro 3
ALTERNATE WAVE 4
Dynamic Lower
Day 3 - Micro 3
Warm Up:
(Circuit)
(RPE of 5-6)
Belt Squat 2x25
-comp stance
-progressive
Banded Good Mornings 2x25
Wenning Plank 3x25
Main Lift:
(1 Min Rest)
Speed Squats 6sets x 2reps
-Strong Light Band each side
-Weak mini band each side
-65% 1RM Bar Weight
-Comp Stance
Competition Deadlift Speed Pulls 8-10sets x 1 reps
-Start at 50% and add 5-7% each jump and work up to opener.
140
Accessories:
(RPE of 9)
(Circuit)
(2 min rest)
KB RDL’s 3x10-12
-focusing on stretching out the hamstrings while keeping them engaged
Side Planks 3x45 seconds each side
ALTERNATE WAVE 4
Dynamic Effort Upper
Day 4 - Micro 3
Warm Up: (Circuit)
(No Rest)
(RPE of 5-6)
Incline DB Bench 2x25
Cable Pullovers 2x25
Cross Body Triceps Extensions 2x25
Main Lift:
(1min rest)
Speed Bench 8sets x 3reps
-Over 300lb bencher double mini band each side
-Under 300lb bencher single mini band each side
-40% 1RM bar weight
Accessories:
(RPE of 9)
(Circuit)
(2 min rest)
DB Kick-ups 3x8-10
Chest Supported Supermans 3x10-15
T-Bar Rows with Landmine 3x10-12
141
ALTERNATE WAVE 4
Rest
Day 5 - Micro 3
ALTERNATE WAVE 4
Rest
Day 6 - Micro 3
ALTERNATE WAVE 4
Max Effort Lower
Day 7 - Micro 3
Warm Up:
(Circuit)
(RPE of 5-6) (All Exercises Progressive in
Weight)
Back Extensions 2x25
Hamstring Curls 2x25
Planks 2x30sec
Main Lift: (RPE of7-7.5)
(2-5 Min Rest)
Straight Bar Back Squat 6-7sets x 2reps
-Working up to 75% of 1RM for 2 reps.
-De-loading the intensity but focusing on refining the technique before
the new potential opener during the end Micro 4
(notice a 5% increase since the last drop in weight)
Competition Stance DL 6-7sets x 2reps
-Working up to 75% of 1RM for 2 reps.
Accessories:
(RPE of 9)
(Circuit)
(2 min rest)
142
Reverse Hypers 3x10-15
Decline Situps 3x10-15
ALTERNATE WAVE 4
Max Effort Upper
Day 1 - Micro 4
Warm Up:
(Circuit)
(RPE of 5-6)
DB Press 1x25
Lat Pulldown 1x25
Reverse Grip Tricep Pushdowns 1x25
-Just using this to get the blood moving and get the joints loose
Main Lift:
(92%)
Straight Bar bench 6-8sets x 1rep
-Start off light and work up to 92% of your 1RM in 6-8sets
-Treat this as if it were a competition
-Take as much rest as needed, up to 8-9 minutes, between sets
ALTERNATE WAVE 4
143
Rest
Day 2 - Micro 4
Recovery: 60-90 Minute Sports Massage
ALTERNATE WAVE 4
Lower Technique
Day 3 - Micro 4
Warm Up:
(Circuit)
(RPE of 5-6)
Belt Squat 2x25
-comp stance
-progressive
Banded Good Mornings 2x25
Wenning Plank 2x25
Main Lift:
(RPE of 5)
(1 Min Rest)
Straight Bar Back Squat 5-6sets x 6reps
-straight weight
-Work up to 30% of 1RM in 5-6sets
week
-Just staying loose and perfecting technique for 1RM later in the
Accessories:
(RPE of 5)
(Circuit)
(2 min rest)
144
Deficit RDL 2x10
-No more than 95lb bar weight
-More for mobility
Planks 2x1min
ALTERNATE WAVE 4
Volume Upper
Day 4 - Micro 4
Warm Up: (Circuit)
(No Rest)
(RPE of 5-6)
Lat Pulldowns 3x25
Cable Pullovers 3x25
Cross Body Triceps Extensions 3x25
Main Lift:
(RPE of 7)
(1min rest)
DB Bench Press 5sets x 10reps
-Progressive
ALTERNATE WAVE 4
Rest
Day 5 - Micro 4
145
ALTERNATE WAVE 4
Rest
Day 6 - Micro 4
ALTERNATE WAVE 4
Max Effort Lower
Day 7 - Micro 4
Warm Up:
(Circuit)
(RPE of 3-4)
Barbell Back Squats 2x25
Back Extensions 2x25
Banded Hamstring Curl 2x25
-Just using this to get the blood moving and get the joints loose
Main Lift:
(92%)
(2-5 Min Rest)
Straight Bar Back Squat 6-8sets x 1rep
-Starting off light and working up to a single at 92% of your 1RM
-Treat this as if it were a competition
-Take as much rest as needed, up to 8-9 minutes, between sets
146
Alternate Exercises
We understand that having every
exact piece of equipment is hard for
everyone to have, and in some cases
makes in nearly impossible to write a
perfect manual for everyone.
With this in mind we will give you
some alternate choices for
movements like belt squats that not
everyone has access to.
147
So hopefully these alternates can help
if you are dealing with limited
selections
Matt Wenning
M.S. Sports Biomechanics
Belt squat Replacement ideas
Goblet squat
148
Chest up, heel pressure and keeping your posture,
although a similar motor pattern to a belt squat, the
compressive forces are still present, and learning to
sit back may be more difficult. At the end of the day,
motor patterns and reinforcement are key
Hatfield squat (safety bar needed)
149
Using a safety bar around the neck, you squat with
your hands attached to the rack via bar or handles,
this helps learning to sit back, and focus on leg drive.
A great alternative for a belt squat, just does not
reduce compression. Reduction of compression can
be a key factor in longevity, and is why we use the
belt squat so much for squatting, lunging etc.
150
Concentric Safety bar squats Alternative
Zercher squat
Notice posture of the spine, head position and
vertical shank. All key components to developing
your squat and deadlift.
151
Football bar bench or rows
45-degree hand position dumbbells
The purpose is to change the pressure on the
shoulder, and although you can get by without a
football bar, the more tools in your toolbox, the more
beneficial your outcome of training
152
Buffalo Bar
High bar squat
High bar can be easier on your shoulders when
heavy upper body training is present, that is my
biggest use for buffalo bar, this can be a good
alternative
153
Bulgarian Belt squat alternative
DB Split squat (foot elevated on back leg)
Heel pressure and posture are key, and single leg
work is a great way to achieve more balance, and
hypertrophy when used occasionally
154
Bamboo Bar bench alternative
PVC pipe bench press (8 ft long) 25-30lb limit
each side
Great alternative to bamboo bar, just very weight
restrictive due to material tolerances. We suggest not
more than 25lbs per side for a 2.5in PVC pipe
155
Grip Machine
Forearm work and rice bowl hand squeezes
Kneading rice is an old martial arts technique but
very useful in building strong hands, and all that’s
needed is a bowl and some brown rice
156