CAT works really well for the squat for some reason.
For it to work you have to really blast out of the bottom position.
If you would like to test it out you can try this programfrom Tom McCullough:
Periodized CAT Squat Program
torsdag 17. mai 2012
lørdag 12. mai 2012
12 week bench press program
We will start the workout by working up to a heavy, but comfortable single.
Work up to about 85% of your your max. If your max is below 150 kg increase the weights by 10 kg per set. If your max is above 150 kg. increase the weight by 20 kg per set.
For the rest of our sets we drop the weights back and do some reps. We are going to do 3 sets of as many reps as we can. If you train alone you should keep 1 or 2 reps in the tank. Missing a weight alone could be anything from uncomfortable to fatal.
This is the weights you will use for the 6 first weeks of the program:
Week 1: 70% for 3 sets of AMRAP(as many reps as possible).
Week 2: 72,5% for 3 sets of AMRAP.
Week 3: 75% for 3 sets of AMRAP.
Week 4: 77,5% for 3 sets of AMRAP.
Week 5: 80% for 3 sets of AMRAP.
Week 6: 82,5% for 3 sets of AMRAP.
As you can see, we have now increased our sets for 3 sets of AMRAP to the point where it has become as high as our heavy single. We will now change up the program. Start by working up with singles until you reach 85% With this weight you will do as many reps as possible. for 3 sets. You will then drop back to 70% and do a backoff set.
This is the program for weeks 7 through 9:
Week 7: 85% for 3 sets of AMRAP. 70% for 1 set of AMRAP.
Week 8: 87,5 for 3 sets of AMRAP. 70% for 1 set of AMRAP.
Week 9: 90% for 3 sets of AMRAP. 70% for 1 set of AMRAP.
Now we have done the training necessary for a new max.
In one of the next three weeks we will get it. We will in these three weeks work up to a maximum for the for the day. Then we will drop the weight back to about 70% and work back up in triples. Only go for a PR if you feel awesome. You will get it in one of these three weeks.
This is the program for weeks 10 through 12:
Week 10-12: Work up to a max for the day. Drop the weight to about 70% and work back up to a maximum set of three. If you feel tired in one of the first two weeks you can use it as sort of a deload week, and only work up to a moderate single.
Work up to about 85% of your your max. If your max is below 150 kg increase the weights by 10 kg per set. If your max is above 150 kg. increase the weight by 20 kg per set.
For the rest of our sets we drop the weights back and do some reps. We are going to do 3 sets of as many reps as we can. If you train alone you should keep 1 or 2 reps in the tank. Missing a weight alone could be anything from uncomfortable to fatal.
This is the weights you will use for the 6 first weeks of the program:
Week 1: 70% for 3 sets of AMRAP(as many reps as possible).
Week 2: 72,5% for 3 sets of AMRAP.
Week 3: 75% for 3 sets of AMRAP.
Week 4: 77,5% for 3 sets of AMRAP.
Week 5: 80% for 3 sets of AMRAP.
Week 6: 82,5% for 3 sets of AMRAP.
As you can see, we have now increased our sets for 3 sets of AMRAP to the point where it has become as high as our heavy single. We will now change up the program. Start by working up with singles until you reach 85% With this weight you will do as many reps as possible. for 3 sets. You will then drop back to 70% and do a backoff set.
This is the program for weeks 7 through 9:
Week 7: 85% for 3 sets of AMRAP. 70% for 1 set of AMRAP.
Week 8: 87,5 for 3 sets of AMRAP. 70% for 1 set of AMRAP.
Week 9: 90% for 3 sets of AMRAP. 70% for 1 set of AMRAP.
Now we have done the training necessary for a new max.
In one of the next three weeks we will get it. We will in these three weeks work up to a maximum for the for the day. Then we will drop the weight back to about 70% and work back up in triples. Only go for a PR if you feel awesome. You will get it in one of these three weeks.
This is the program for weeks 10 through 12:
Week 10-12: Work up to a max for the day. Drop the weight to about 70% and work back up to a maximum set of three. If you feel tired in one of the first two weeks you can use it as sort of a deload week, and only work up to a moderate single.
søndag 6. mai 2012
4 days per week program for beginners/intermediates.
This is a program I gave to a guy at my gym. He wanted to go from a 3 times per week typical starting strength program to training 4 times per week. He seems to be getting good progress from it.
Squat:
Do 5's up to a new PR. Take off 10-20kg and do as many reps as you can do for 2 sets.
Example: 65x5 75x5 85x5 95x5 105x5 85x12, 10
Deadlift: Do 3-5 sets of 5 reps at 20kg under your 5RM
Leg Press: 3 sets of 20 reps.
Abs: 3 sets of 20 reps.
Front squat 3 sets x 5 reps.
You can skip this if you just want to squat 2 times a week.
Bench press: Do 5's up to a new PR.
Take off 10-20kg and run 2 sets of as many reps you can.
Pullups: 5 sets of as many reps you can do.
Military press: 3 sets x 8-10 reps.
Barbell rows: 4 sets x 10-12 reps
Biceps curl: 4 sets x 10-12 reps.
Squat: 5 sets x 5 reps with 20 kg below the maximum weight from Monday.
Deadlifts:
Do 5's up to a new PR
Stiff legged deadlift: 3 sets x 10 reps
Abs: 3 sets x 20 reps
Military press: Do sets of 5s up to a new pr.
Pullups: 5 sets of as many reps you can.
Bench press: 3 sets x 8-10 reps.
Barbell or dumbell rows: 4 sets x 10-12 reps
Cable rows: 3 sets x 10-12 reps. Hold a few seconds in the top positions and squeeze shoulder blades together.
Triceps push down: 4 sets x 10-12 reps
Tuesday
Squat:
Do 5's up to a new PR. Take off 10-20kg and do as many reps as you can do for 2 sets.
Example: 65x5 75x5 85x5 95x5 105x5 85x12, 10
Deadlift: Do 3-5 sets of 5 reps at 20kg under your 5RM
Leg Press: 3 sets of 20 reps.
Abs: 3 sets of 20 reps.
Wednesday
Front squat 3 sets x 5 reps.
You can skip this if you just want to squat 2 times a week.
Bench press: Do 5's up to a new PR.
Take off 10-20kg and run 2 sets of as many reps you can.
Pullups: 5 sets of as many reps you can do.
Military press: 3 sets x 8-10 reps.
Barbell rows: 4 sets x 10-12 reps
Biceps curl: 4 sets x 10-12 reps.
Friday or Saturday
Squat: 5 sets x 5 reps with 20 kg below the maximum weight from Monday.
Deadlifts:
Do 5's up to a new PR
Stiff legged deadlift: 3 sets x 10 reps
Abs: 3 sets x 20 reps
Sunday
Military press: Do sets of 5s up to a new pr.
Pullups: 5 sets of as many reps you can.
Bench press: 3 sets x 8-10 reps.
Barbell or dumbell rows: 4 sets x 10-12 reps
Cable rows: 3 sets x 10-12 reps. Hold a few seconds in the top positions and squeeze shoulder blades together.
Triceps push down: 4 sets x 10-12 reps
tirsdag 1. mai 2012
10 week deadlift routine
In this deadlift program we will gradually build up volume for 6 weeks, and then we will gradually back off the volume to hit a big PR. We will deadlift once per week.
Each vorkout we will start by working up to a single with 85% of our PR.
For a 200 kg deadlifter this might look like the following:
100 kg x 1 rep, 120 kg x 1 rep, 140 kg x 1 rep, 160 x 1 rep, 170 x 1 rep.
This stays the same for all 10 weeks.
Now we will raise the bar to just below the knees, either by pulling from the rack, or more preferably by putting the pates up on blocks. This is where we will do our volume of lifting. We will use the 85% of our 1RM that we built up to on the normal deadlift. To get an idea of the type of movement I am talking about, here is Andy Bolton performing the movement:
We will do the following sets and reps each week. Some of you will recognize this as adapted from the 1976 russian squat program. Do not worry if some of the days you can not get all the reps. Just do extra sets to get the reps in.
Week 1: 6 sets of 2 reps.
Week 2: 6 sets of 3 reps.
Week 3: 6 sets of 4 reps.
Week 4: 6 sets of 5 reps.
Week 5: 6 sets of 6 reps.
Week 6: Increase the weight by 5-10kg. 5 sets of 5 reps.
Week 7: Increase the weight by 5-10kg. 4 sets of 4 reps.
Week 8: Increase the weight by 5-10kg. 3 sets of 3 reps.
Week 9: Do only the regular deadlift at 85%.
Week 10: Pull a new PR!!!
Each vorkout we will start by working up to a single with 85% of our PR.
For a 200 kg deadlifter this might look like the following:
100 kg x 1 rep, 120 kg x 1 rep, 140 kg x 1 rep, 160 x 1 rep, 170 x 1 rep.
This stays the same for all 10 weeks.
Now we will raise the bar to just below the knees, either by pulling from the rack, or more preferably by putting the pates up on blocks. This is where we will do our volume of lifting. We will use the 85% of our 1RM that we built up to on the normal deadlift. To get an idea of the type of movement I am talking about, here is Andy Bolton performing the movement:
We will do the following sets and reps each week. Some of you will recognize this as adapted from the 1976 russian squat program. Do not worry if some of the days you can not get all the reps. Just do extra sets to get the reps in.
Week 1: 6 sets of 2 reps.
Week 2: 6 sets of 3 reps.
Week 3: 6 sets of 4 reps.
Week 4: 6 sets of 5 reps.
Week 5: 6 sets of 6 reps.
Week 6: Increase the weight by 5-10kg. 5 sets of 5 reps.
Week 7: Increase the weight by 5-10kg. 4 sets of 4 reps.
Week 8: Increase the weight by 5-10kg. 3 sets of 3 reps.
Week 9: Do only the regular deadlift at 85%.
Week 10: Pull a new PR!!!
Become a pressing machine
If you are stuck in your bench presses or militaries, you can try this simple workout. Do it two times per week on a push-pull-legs schedule. In this workout you will start with the exercise that lets you use the least amount of weight, and work towards more mechanically advantageous exercises. In this way you minimize warmup and get an almost seamless flow between exercises. If you feel that you absolutely need to, you can take one of the pressing days off in the weeks where you feel very tired. The table below shows your rep ranges for the 9 weeks you will be on the program:
| Week 1 – Week 3 | Week 4 – Week 6 | Week 7 - Week 9 | |
| Pressing | Sets of 8 reps | Sets of 6 reps | Sets of 4 reps |
| Isolation | 5 sets of 12 | 5 sets of 10 | 4 sets of 8 |
Pressing
Military press:
Start at 50% of your 1 RM. Add 5 kg per
set. Stop when you miss your rep number for the week.
Incline bench press:
Drop back 10-20 kg from the maximal
weight you did on the militaries. Add 5 kg per set. Stop when you
miss your rep number for the week.
Bench press:
Drop back 10-20 kg from the maximal
weight you did on the inclines. Add 5 kg per set. Stop when you miss
your rep number for the week.
2-board press:
Drop back 10-20 kg from the maximal
weight you did on the inclines. Add 5 kg per set. Stop when you miss
your rep number for the week.
Isolation exercises
You can do whatever isolation exercises that you like but I would recommend
lateral raises, flyes, and triceps extentions. Do the sets and reps from the table.
Good luck!
Good luck!