Bas Barbell Book of Programs Compressed

BAS’ BARBELL CLUB

BOOK OF PROGRAMS by James Steel

TABLE OF CONTENTS I. II. III. IV.

V.

VI. VII. VIII.

Intro Lifting Program Overview Assistance Exercises Programs a. 2-Day i. Option 1—Weekend Only Workout (9 weeks) ii. Option 2—Twice A Week/Any 2 Days (9 weeks) b. 3-Day i. Option 1—Beginner Program (6 weeks) ii. Option 2—8 weeks c. Bodybuilding Training i. Body Part Split ii. The “I have 20 minutes” Workout d. 4-Day (8 weeks) e. “Ultimate Survivor Program” (10 weeks) f. Squat Everyday g. A Program to Get Strong: Powerlifting Made Simple h. Get a Big Bench i. 6 Weeks to a New Power Clean Max j. 6 Weeks to a Bigger Squat k. Busy Lifestyle Training (5 part series of posts) Some Tips and Reminders About Exercises i. Squat ii. Upping Your Bench Press iii. Conventional Deadlift Tips and Reminders Motivation Conclusion: Just Say It James Steel Biography

Bas’ Barbell Club, LLC

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INTRO Welcome! I appreciate you getting this book. There is so much BS out there regarding programming and what works and what doesn’t. So what is the best training program for strength, for hypertrophy, for explosiveness, for getting ripped (it’s diet), for getting to your goals. Well, all training programs work, some more than others, some a lot, more then others. Analysis paralysis. That’s what is all too common today in training. With all of the programs out there, the trainees don’t have any idea which programs that they should choose, which one they should stick to and make their program. Hopefully I have helped you with this issue. In my experience, and I have been lifting weights since 1979, volume training simply works best. In addition, percentage training works best. People are scared to death of both volume and intensity for some reason. Listen, who has actually gotten big and strong by just performing one set? Nobody. Mentzer? More then 2 sets. Karwoski? Yup, one all out set, but to get to his top set he performed many “warm-up” sets that made his volume and total tonnage high. For him to get to 900x3, he would go 245x5, 355x5, 425x3, 515x3, 605x3, 675x2, 765x1-2, 855x1, 900x3 (for example). Now that’s some volume! Percentage training is simply a way of keeping tabs on your progress, and to ensure that you are moving along like you should. It takes the “going by feel” and guesswork out of the equation. And yes, Prilepin figured it out long ago— what sets and reps should be done in each percentage range, the low end and the high end, so it gives you a guideline when you want to maintain (ugh) or overreach. Prilepin's Chart, Sheiko, all of those guys are smart and hit the modulation of volume and intensity right on the money. So what I am presenting you with are some programs that will get you big and strong. Period. I wanted you to have options. Is your week slammed with work and kids, but you have some time on the weekend? There is a weekend only workout for you. Want to train 4 days a week? Got it for you. How about squatting everyday? Yup. It’s done for you. I put a couple bodybuilding programs in because it’s a great change of pace. Bodybuilding is also fun because you “chase the pump” as Arnold or Vince Gironde once said, meaning that the feeling of your muscles exploding and filling with blood is so great that you want to do more and more to force more blood into them, Bas’ Barbell Club, LLC

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and it gives your joints a break from heavy workouts. Some of the workouts are hard (“Ultimate Survivor”) but they all work. JUST STICK TO IT, and it will work. Pick one, finish it, then start the next one. You’ll be glad you did! There are no exercise pictures or descriptions in here. To me, that is like putting recipes at the end of a diet book: a waste of space. There are plenty of books that already do that for you. I’m going to assume that you know how to perform the lifts. If you are not confident in your form, read Starting Strength by Rippetoe or buy Purposefully Primitive; find an individual with proficient knowledge of correct technique to help guide you, or search YouTube for the basics regarding the lifts. Our YouTube channel—manster74—has the basic lifts done with the form that we recommend. Now, let’s train—here is what you need to do in order to be successful:  Decide what you want  Act on it  Finish


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LIFTING PROGRAM OVERVIEW The exercises that I have chosen are basic and they work. Here are some rules/guidelines to follow with these programs: 1. Percentages are used on the main lifts. It is a simple, yet productive way to keep track of your progress. Don’t make it harder then it is. If you bench press 200lbs, and the workout calls for 70% for 5x5, your weight for those 5 sets is 140lbs. 2. When figuring out your maxes, you can estimate them. You can actually perform a max attempt, or you can estimate using the Epely Formula to figure it out: Weight × ( 1 + ( 0.033 × Number of repetitions ) ) 3. On the assistance work, it usually doesn’t call for percentage work. Pick weights on assistance work that tax you, but don’t go to failure very often, unless the workout calls for it. Work like Arnold and Franco did on the assistance—go for a maximum pump. 4. As far as rest periods go, take 1-4 minutes on the big exercises (defined as any lift where percentages are listed), and take thirty seconds to one minute on the assistance work—many times, I list the rest periods for you. You may feel weak at first when cutting the rest periods short on the assistance, but have patience with it; you will eventually adapt. Start light and be smart with your weights on the assistance work. 5. If there are no warm ups listed, you should still perform 2-3 sets to make sure that you are ready for heavy work. 6. If you see a bunch of sets listed like this: (70x5, 75x4, 80x3)x3, it means to go back through the percentage range 3 times. So you should perform 70%x5, 75x4, 80x3, 70x5, 75x4, 80x3, 70x5, 75x4, 80x3. 7. A word on soreness: They type of volume that many of these programs calls for makes you sore. I’m talking bone deep soreness, especially if you haven’t done this type of training before. My advice? Stick to it and you will adjust. The second week of a program after a high volume week before, you may feel awful. The bar may move slowly, you maybe sore and tired. It will pass. One day you will walk in and your body has adjusted and you feel on top of the world. That’s called adaptation, and it can only happen if you go through the “doldrums” where nothing feels right and noting seems to be moving well. STICK IT OUT!


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ASSISTANCE EXERCISE PAGE Perform 3-5 sets of 6-10 reps on assistance exercises for all programs where assistance exercises are listed without sets and reps. *Go easy on leg assistance. There is nothing wrong with performing squats and leg curls and that’s it! Body Part Assistance Choices Legs Leg Press Leg Curls Romanian Deadlift (RDL) Glute-ham Raises Good Mornings (seated or standing) Lunge (front or reverse) Step-ups Split Squats Front Squats Back Bent over rows One arm rows Chin-ups/pull-ups Lat pulls (to the front) Cable rows Machine rows Pullovers Biceps Barbell curls DB curls Hammer curls Reverse curls Cable curls EZ curls Chest DB Incline DB Flat bench Decline bench (barbell or dumbbell) Machine press (incline or flat) Flyes (incline, flat, or decline) Shoulder Laterals (Front, side, and rear) Upright rows (barbell or dumbbell) Machine Press Cubans (muscle snatch) Triceps Dips Triceps extensions (barbell or dumbbell) Pushdowns Push-ups (with or without weight) Traps Shrugs Kirks (½ shrug, ½ upright row, pause at belly button)


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PROGRAMS 2-Day Lift Programs This two-day plan works. I have given it to you in two formats. Option 1 includes squatting and deadlifting on the same day. This is perfect to do on a weekend when you have a bigger block of time to train. I like squatting and deadlifting together—you’re legs and low back are fully recovered from a week’s rest. It may take a few weeks to get used to it, but after a while you will adjust. The other option puts the squat and deadlift on separate days. It’s up to you. As for assistance work, perform the “Big 4” (squat, press, deadlift, and bench) followed by 3-5sets of 6-12 reps on the assistance work (see assistance page). If you don’t have time, get the big exercises in and leave! Option 1—Weekend only Workout Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9

Day 1 Squat 75 15x3 DL 85 2x3 Squat 80 5x2 DL 85 3x3 Squat 80 8x3 DL 85x2, 90x1 Squat 80 5x2 DL 85x2, 90x1, 95x1 Squat 85 10x2 DL 85x2, 90x1, 95 2x1 Squat 80 5x2 DL 85 3x3 Squat 90 3x2, 95x1 DL 80 3x2 Squat 80 5x2 DL 85x2, 90x1, 95x1, 100 2x1 Squat 90x1, 95x1, 100 2x1, 80 3x2 DL 80 3x2

Day 2 Bench Press 80 5x3 Press 70 5x2 Bench Press 60x5, 70x5, 75x4, 80 2x2, 85 2x2, 75x6, 70x8 Press 75 5x3 Bench Press 80 5x4 Press 80 5x3 Bench Press 70x5, 75x5, 80x5-8 Press 85 5x3 Bench Press 80 5x5 Press 87 5x2 Bench Press 60x8, 70x6, 75x5, 80x4, 85x3, 80x4, 75x5, 70x6, 60x12 Press 90 5x1 Bench Press 80 5x6 Press 92.5 4x1 Bench Press 80 5x2, 90 2x2, 75 2x6 Press 95 3x1 Bench Press 80x2, 85x1, 90x1, 95x1, 100 2x1 Press 100 3x1

”DRINK FROM THE SINK” Bas’ Barbell Club, LLC

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Option 2—Twice a week (72 hours between sessions is best) Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9

Day 1 Squat (70x3, 73x2, 75x2)x3 (go back through 3 times) Bench 80 5x3 Squat (77.5x4, 80x2, 85x1)x2 Bench 60x5, 70x5, 75x4, 80 2x2, 85 2x2, 75x6, 70x8 Squat 80 10x2 Bench 80 5x4 Squat (60x5, 70x5 [85x3, 80x3, 85x3][75x3, 80x3, 85x3]) Bench 60x5, 70x5, 80x5-8 Squat 60x5, 70x5, (80x5, 90x1)x3 Bench 80 5x5 Squat 85 8x2 Bench 60x8, 70x6, 75x5, 80x4, 85x3, 80x4, 75x5, 70x6, 60x12 Squat 60x8, 65x7, 70x6, 75x5, 80x4, 85x3, 90x2, 95x1 Bench 80 5x6 Squat 85 10x2 Bench 80 5x2, 90 2x2, 75 2x6 Squat 70x2, 80x1, 90x1, 95x1, 100x1, 105x1 Bench 80x2, 85x1, 90x1, 95x1, 100 2x1


Day 2 Deadlift 80 5x2 Press 70 5x5 Deadlift 80 5x3 Press 75 5x4 Deadlift 80 5x4 Press 80 5x3 Deadlift 80 5x5 Press 85 5x2 Deadlift 80 5x6 Press 87 5x2 Deadlift 80x2, 85x2, 90 3x2 Press 90 5x1 Deadlift 80x2, 85x2, 90 3x3 Press 92.5 5x1 Deadlift 80 5x2 Press 95 4x1 Deadlift 80x2, 85x1, 90x1, 95x1, 100x1 Press 100 3x1

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3-Day Lift Programs Option 1—Beginner Program (6 weeks) Geared towards athletes, but useful for anyone, this is a program for someone who is just starting weight lifting or is intermediate. I can’t stress enough that it is imperative to use good technique when starting off. That means deep squats (upper thigh below parallel), butt down on the benches and not with a big bounce, and presses should come to your chest. Consistency is the key with your technique. One of the worst things that a beginner can do is ingrain poor technique into their neuromuscular system and then have to go back and correct it. I’ve included the power clean into the program. It is vital that you find someone to teach you the correct form. If you can’t, do box jumps for 20-40 reps when it calls for cleans. If you don’t know your max, just estimate (estimate on the light side). Why are there the same exercises for six weeks? Because it is important to pound these basic exercises over and over when you are first starting out. Once you learn these exercises with the proper form, that’s it! You can pretty much use these exercises for the rest of your lifting career. Please, this is important also—don’t do anything more (or less) then what the program calls for. Have confidence in the program, DON’T GO TO FAILURE, and you will make crazy progress. As soon as you get cocky and say, “I feel great today” and you push beyond what you are supposed to do on that particular day, you will get weaker. I promise. This program does not end in a max attempt, but is a great way to get volume in and “grease the groove.” Week

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Day 1 Clean 50x5, 60x2, 70x2, 80 6x1 Squat 50x5, 60x4, 70x2, 80 5x2 Bench 50x5, 60x4, 70x2, 80 5x2 Press 60 5x5 Dips x30 Chins 5x10-20 Curls 5x10 Clean 50x5, 60x2, 70x2, 80x1, 85 6x1 Squat 50x5, 60x4, 70x2, 80x1, 85 5x2 Bench 50x5, 60x4, 70x2, 80x1, 85 5x2


Day 2 Squat 50x5, 65 5x5 Incline 5x5 Deadlift (use squat max) 50x5, 60x5, 70 5x3 Push-ups x30 Chins 5x10-20

Day 3 Squat 50x5, 60x2, 70 4x4 Bench 50x5, 60x2, 70 4x4 DB Press 5x10 Cleans 50x5, 60 7x2 Dips x30 Chins 5x10-20 Curls 5x5

Squat 50x5, 65 5x5 Incline 5x5 Deadlift 50x5, 60x5, 75 5x3 Push-ups x30 Chins 5x10-20

Squat 50x5, 60x2, 70 4x5 Bench 50x5, 60x2, 70 4x5 DB Press 5x10 Cleans 50x5, 60x3, 65 7x2

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Press 65 5x5 Dips x30 Chins 5x10-20 Curls 5x10 Clean 50x5, 60x2, 70x2, 80x1, 87 6x1 Squat 50x5, 60x4, 70x2, 80x1, 87 5x2 Bench 50x5, 60x4, 70x2, 80x1, 87 5x2 Press 65 5x5 Dips x30 Chins 5x10-20 Curls 5x10 Clean 50x5, 60x2, 70x2, 80x1, 90 6x1 Squat 50x5, 60x4, 70x2, 80 5x3 Bench 50x5, 60x4, 70x2, 80 5x2 Press 70 5x5 Dips x30 Chins 5x10-20 Curls 5x10 Clean 50x5, 60x2, 70x2, 80x1, 95 4x1 Squat 50x5, 60x4, 70x2, 80x1, 85 5x3 Bench 50x5, 60x4, 70x2, 80x1, 85 5x3 Press 70 5x5 Dips x30 Chins 5x10-20 Curls 5x10 Clean 50x5, 60x2, 70x2, 80 7x2 Squat 50x5, 60x4, 70x2, 80x1, 87 5x3 Bench 50x5, 60x4, 70x2, 80x1, 87 5x3 Press 75 5x5 Dips x30 Chins 5x10-20 Curls 5x10


Dips x30 Chins 5x10-20 Curls 5x10 Squat 50x5, 65 5x5 Incline 5x5 Deadlift 50x5, 60x5, 70x5, 80 5x2 Push-ups x30 Chins 5x10-20

Squat 50x5, 60x2, 70 4x4 Bench 50x5, 60x2, 70 4x6 DB Press 5x10 Cleans 50x5, 60x3, 65 7x2 Dips 5x10 Chins 50x5, 60x3, 65 7x2 Curls 5x10

Squat 50x5, 65x5, 70 5x5 Incline 5x5 Deadlift 50x5, 60x4, 70x3, 80 5x3 Push-ups x30 Chins 5x10-20

Squat 50x5, 60x2, 75 4x4 Bench 50x5, 60x2, 70 4x4 DB Press 5x10 Cleans 50x5, 65 7x2 Dips x30 Chins 5x10-20 Curls 5x10

Squat 50x5, 65x5, 70 5x5 Incline 5x5 Deadlift 50x5, 60x4, 70x3, 80x1, 85 5x3 Push-ups x30 Chins 5x10-20


Squat 50x5, 65x5, 70 5x5 Incline 5x5 Deadlift 50x5, 60x4, 70x3, 85x1, 90 3x3 Push-ups x30 Chins 5x10-20


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Option 2—8 weeks 3-Day Advanced Program (including conditioning)

Day 1 Day 2

Day 3

Day 1 Day 2

Day 3

Day 1 Day 2

Day 3

Day 1

Week 1 Squat 70 10x3 Leg Assistance: leg curls OR glute hams x60-80 total reps Prowler (light and work fast) OR hills Bench 70 4x5 Press 70 5x5 Shoulder Assistance Triceps Work Light cardiovascular conditioning: Bike/Easy jog/treadmill x20-30minutes Deadlift 70 3x6 Back Assistance Curls Prowler (heavy) OR Hills (hard) Week 2 Squat 75 8x2 Leg Assistance: leg curls OR glute hams x60-80 total reps Prowler (light and work fast) OR hills Bench 80x5, 77.5x5, 75x5, 70x5 Press 75 5x4 Shoulder Assistance Triceps Work Light cardiovascular conditioning: Bike/Easy jog/treadmill x20-30minutes Deadlift 75 3x6 Back Assistance Curls Prowler (heavy) OR Hills (hard) Week 3 Squat 80 5x3, 70x6 Leg Assistance: leg curls OR glute hams x60-80 total reps Prowler (light and work fast) OR hills Bench (80x4, 85x2, 87x5x1)x3 Press80 5x3, lots of rest because of bench volume Shoulder Assistance Triceps Work Light cardiovascular conditioning: Bike/Easy jog/treadmill x20-30minutes Deadlift 80 2x5 Back Assistance Curls Prowler (heavy) OR Hills (hard) Week 4 Squat 80 3x3, 85 3x3, 75x8 Leg Assistance: leg curls OR glute hams x60-80 total reps


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Day 2

Day 3

Day 1 Day 2

Day 3

Day 1 Day 2

Day 3

Day 1 Day 2

Prowler (light and work fast) OR hills Bench 50x5, 60x4, 70 2x4, 75 2x3, 80 2x2, 85 2x2, 80x3, 75x3, 70x4, 65x8, 60x10, 55x12 Press 85 5x2 Shoulder Assistance Triceps Work Light cardiovascular conditioning: Bike/Easy jog/treadmill x20-30minutes Deadlift 85 3x4 Back Assistance Curls Prowler (heavy) OR Hills (hard) Week 5 Squat 85 5x5, 70x8-10 Leg Assistance: leg curls OR glute hams x60-80 total reps Prowler (light and work fast) OR hills Bench 80 10x2 Press 90 5x1 Shoulder Assistance Triceps Work Light cardiovascular conditioning: Bike/Easy jog/treadmill x20-30minutes Deadlift 85 3x5 Back Assistance Curls Prowler (heavy) OR Hills (hard) Week 6 Squat 80x2, 85x2, 90 3x3, 80x4-6 Leg Assistance: leg curls OR glute hams x60-80 total reps Prowler (light and work fast) OR hills Bench 85 7x2 Press 90 5x2 (again, lots of rest—triceps will be fried) Shoulder Assistance Triceps Work Light cardiovascular conditioning: Bike/Easy jog/treadmill x20-30minutes Deadlift 85 4x5 Back Assistance Curls Prowler (heavy) OR Hills (hard) Week 7 Squat 85x2, 90x2, 95 5x1, 80x4-6 Leg Assistance: leg curls OR glute hams x60-80 total reps Prowler (light and work fast) OR hills Bench 80x2, 85x1, 90x1, 95 3x1 Press 95 6x1 Shoulder Assistance Triceps Work


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Day 3

Day 1 Day 2

Day 3

Light cardiovascular conditioning: Bike/Easy jog/treadmill x20-30minutes Deadlift 80x2, 90 3x2 Back Assistance Curls Prowler (heavy) OR Hills (hard) Week 8 Squat 85x2, 90 3x2, 95x1, 100 3x1 Leg Assistance: leg curls OR glute hams x60-80 total reps Prowler (light and work fast) OR hills Bench 50x5, 60x4, 70x3, 80x2, 90x1, 95x1, 100 3x1 Press 90x2, 95x1, 100 3x1 Shoulder Assistance Triceps Work Light cardiovascular conditioning: Bike/Easy jog/treadmill x20-30minutes Deadlift 90 2x2, 95x1, 100 3x1 Back Assistance Curls Prowler (heavy) OR Hills (hard)


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Bodybuilding Training With this type of training, it’s important to keep the basic exercises still in there. Just because you are bodybuilding, doesn’t mean that you should automatically start using machines. Dumbbells should be used, however, not to replace the barbell training, but to complement it and for variety. And yes, you can throw some machines in there once in a while. I like straight-arm lat pull downs, front lat pulls, and Hammer™ machines. How should one set up a program? How about for the year? You should probably cycle your training. Perform a power/bodybuilding program for 8 weeks…

Sunday Monday Tuesday Wednesday Thursday Friday & Saturday

Body Part Legs Chest Shoulders Back Arms OFF

…Then switch to something like this split for more frequent body part training: Body Part Monday/Thursday Chest, Shoulders, Triceps Tuesday/Friday Legs, Back, Biceps

I like 12-15 sets for the big body parts (legs, back, shoulders, and chest), and 8-10 sets for biceps and triceps. For calves, I usually use a rep range and keep those off balance. Use 150 reps for your guideline on calves. Punish those things. You can do 3x50, 5x30, etc. Donkey calf raises are the best. Bodybuilding workouts are fun. When you are getting ready for a powerlifting meet, you of course, have to perform the 3 lifts, and you should do them first in each training session. With bodybuilding you can change it up all of the time. You can begin a leg workout with leg extensions and leg curls, then squat afterwards. For chest, you can do flyes, incline barbell press, then dips. For back, you can do pullovers, one-arm rows and then deadlifts. There can be new workouts everyday. Reps? Vary the reps. If you are going to perform low reps (3-5) make the rest periods relatively short. You probably don’t want to do 10 sets of 2 with a 4-minute rest, because it will be more focused on neuromuscular efficiency rather than hypertrophy inducing (for the most part). Here is a typical week with exercises:


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Legs (Sunday)

(You can go be feel here, or you can use percentages): Squat Warm-up 50%x6, 60x6, 70x6, 75x6, 80x6, 85x6 with a 1:30 rest Leg curls 5x12 with 1 minute rest

Chest (Monday)

DB Incline press 3x6, 3x12 (take full rest on the 3x6, then use an “I go, you go” on the 3x12)

Shoulders (Tuesday)

DB Standing Press 5x6, 1x12 with 2 minutes rest Lateral raise 5x12, 1-minute rest Rear raise 5x12, 1-minute rest

Back (Wednesday)

Deadlift 50x5, 60x5, 70x5, 75x5, 80x5 (2 minutes rest) Bent row with straps 5x12, 1-minute rest Pullovers 5x12, 1-minute rest

Arms (Thursday)

Close grip bench press 50x6, 60x6, 65x6, 70x5, 75x6, 1-2 minutes rest EZ Curls 5x12, 1-minute rest Standing DB Triceps extensions 5x12, 1-minute rest Dips 5x12, 1-1:30 rest (get the reps)


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A Sample Week for the 4-Day Split:

Monday

DB Bench 6x8-12 DB Incline 6x8-12 Laterals 6x8-12 DB Shoulder Press 6x8-12 Triceps Extensions 6x8-12 Dips 6x8-12

Tuesday

Squats 5x6 70%, 1x12 60% Deadlift 5x6 70%, 1x12 60% Chins 3x10 One arm rows 5x12 Barbell curls 5x12 Hammer curls 5x12

Thursday

Barbell Incline 7x6 70% Flyes 5x12 (not too deep on these) Laterals 5x12 Machine shoulder press 15, 12, 10, 10, 10 Pushdowns 5x15 Push-ups 5x15

Friday

Front Squat 5x6 70% Rack Deadlifts from right above the knee (use 110% of DL 1RM) then do 80% 5x4 Lat pulls to the front 5x12 Reverse barbell curls 5x12 Cable Curls 5x12

The “I Have 20 Minutes” Workout I have used this extensively in the past, and it hasn’t been because of lack of time, but rather because I was usually training in a place that only had dumbbells and machines and no barbells or not enough weight available for the barbell training. This is essentially the bodybuilding training, but it gets in a hell-of-a training session and is a good break from powerlifting/bodybuilding. I split the training up just like the more frequent body part training:


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Body Part Monday/Thursday Chest, Shoulders, Triceps Tuesday/Friday Legs, Back, Biceps

Chest, Shoulders, Triceps Training: Grab a pair of dumbbells and begin performing dumbbell bench presses. Pick a weight that will cause you to go to failure at around 20 reps. After the 20th rep, set the weights down, count to 10, pick the dumbbells up again and press them until you can’t press anymore. Set them down, count to 10, pick them up and press them as many times as you can again. Reduce the dumbbells by around 15 pounds and do as many reps as you can. Set them down, count to 10, and do it again. Your chest should be on fire now. Now you are ready to train shoulders. Grab a pair of dumbbells for seated laterals that will cause you to reach failure at 20 reps. Set them down, count to 10, and go to failure again. You will be cheating some, and your shoulders will be burning, but so what? Just do it. At failure, set them down, count to 10, and go again, as many reps as you can. Now don’t set them down—bring them to your shoulders and press them for as many as you can. At failure, set them down and take a pair of lighter dumbbells (most likely 15 pounds lighter, but it varies), and press them to failure. Set them down, count to 10 and press the to failure again. Triceps are next. Take a dumbbell that, once again, will cause failure at 20. Sit on a bench and hold the dumbbell behind your head for triceps extensions. After around 20 reps, set it down, take a lighter dumbbell and do as many reps as you can. Leave. Legs, Back, Biceps Training: Legs. You can squat if you want. Drop sets here are super effective, but if you don’t have a barbell, feel free to leg press. Let’s assume that you have a leg press that is selectorized or plate loaded, but no squat rack. Pick a weight that will allow you to get 50 reps—yes, that’s 50. You should be around failure at 50; set the weight down for a 10 count, and squeeze out 5 more reps. Set the weight down again, for a 10 count, and squeeze out 5 more reps. Your legs will be smoked now. Drop the weight down to a weight that will allow you to get 10 reps. If you are not at failure at 10, keep going until you reach it. That’s it for legs. Back. Pullovers with a dumbbell are a super lat exercise. Pick a weight that will cause you to reach failure at 20 reps. You will already be huffing and puffing from the leg press. This will be tough. Persevere! After 20 reps, set it down for a 10 count and do as many as you can. Then set it down, count to 10 and go to failure. Stand up and immediately perform one arm rows to failure (20 reps is the goal here). Set it down, pause for a 10 count, and do it again. Then grab two dumbbells (the same weight as the one arm row weight or a little lighter) and perform a two arm dumbbell bent over row


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for as many as you can. This will most likely be around 10 reps. Set them down, another 10 count, and go to failure again. For biceps, you wont need much! You will be pretty tired by now, but you are almost done. Pick a pair of dumbbells that you can curl for 20 reps to failure. Keep your palms turned out the whole time. After 20 reps, you guessed it—set the dumbbells down, count to 10 and curl until you can’t curl anymore. Then drop down in poundage and perform one more set of as many reps as you can. It may not even take 20 minutes to complete this workout, and you may feel a little spent when you are done. But shortly thereafter, when your heart rate returns to normal, and you walk outside to the car, you will feel a muscle-searing pump like you’ve never felt before.


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4-Day Lift Program (8 weeks)

Day 1 Day 2 Day 3 Day 4

Day 1 Day 2 Day 3 Day 4 Day 1 Day 2 Day 3 Day 4 Day 1 Day 2 Day 3 Day 4 Day 1 Day 2 Day 3 Day 4 Day 1 Day 2 Day 3 Day 4 Day 1 Day 2 Day 3 Day 4 Day 1

Week 1 Squat 70 5x5 Leg assistance (to be done after each Day 1) Close Grip Bench 60x6, 65x6, 70 2x6 Arm assistance (to be done after each Day 2) Deadlift 70 15x2, 1-1:30 rest Back assistance (to be done after each Day 3) Bench Press 60x5, 70x5, 75 2x4, 80 2x2, 75 2x4, 70x5, 65x8, 60x10, 55x12, 50x12 Shoulder & chest assistance (to be done after each Day 4) Week 2 Squat 75 5x4, 80 2x2 Close Grip Bench 60x6, 65x6, 70x6, 75x6 Deadlift (70x4, 75x2, 80x2)x4 Bench Press 60x5, 70x4, 75 5x4 Week 3 Squat 80 5x3, 70x8 Close Grip Bench 65x6, 70x6, 80x4-6 Deadlift 70x5, 75x5, 80xAMAP (as many as possible) Bench Press 60x5, 70x4, 75x4, 80 5x2, 60x12 Week 4 Squat 85 5x3, 70x8-10 Close Grip Bench 65x6, 70x4, 75x3, 80x3, 85x3-5 Deadlift 85 12x2 Bench Press 60x5, 70x4, 75x3, 80x2, 85 2x2, 802x3, 60x12 Week 5 Squat 85 5x4, 75x6-8 Close Grip Bench 70x5, 75x3, 80 2x2, 85x2, 87 2x2 Deadlift 75x4, 80x4, 85 2x4, 70x6-8 Bench Press 60x5, 70x4, 75x3, 80x1, 85 5x3, 65x10 Week 6 Squat 90 3x2, 80 3x2 Close Grip Bench 75x2, 80x2, 85x2, 85x2, 87x2, 90 2x1 Deadlift 70x2, 80x2, 85x2, 90 3x2 Bench Press 60x5, 70x4, 75 2x3, 80 2x3, 85 2x2, 90x1, 85 2x2, 65x10 Week 7 Squat 95 2x2, 80 3x2 Close Grip Bench 80x2, 85x2, 87x2, 90x2, 95x1 Deadlift 85012x1 Bench Press 60x5, 70x4, 75x2, 80x2, 85x2, 90x1, 95 3x1 Week 8 Squat 60x5, 70x4, 75x2, 80x2, 85x1, 90x1, 95x1, 100 2x1


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Day 2 Day 3 Day 4

Close Grip Bench OFF Deadlift 70x2, 80x2, 85x1, 90x1, 95x1, 100 2x1 Bench Press 60x5, 70x4, 75x2, 80x2, 85x1, 90x1, 95x1, 100 2x1

We are taking the last week of close grip off because of the bench max later in the week. Just an FYI, the close grip bench press is a fantastic exercise. Why? Because it builds huge amounts of upper body mass, especially in the triceps. And it’s a lot safer for your elbows than dips or “nose breakers.” Both of those are good exercises, but done with bad form and they become elbow, shoulder and chest wreckers. It should actually be called, “closer grip” bench presses. Put your hands outside of the smooth part of the bar, right inside your shoulders. I remember when I first started doing close grips in the 11th grade. I had been performing the usual pushdowns and extensions and the like. I remember feeling my triceps after a few weeks of close grips and I said to myself, “Damn, I have triceps!”


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“Ultimate Survivor Program” Designed for the advanced trainee, it’s a tough program, but you can do it. It includes both cardiovascular components and lifting. It includes 10 tough weeks of training, in which you’ll be sure to make huge gains. You’ll need a heavy bag and a prowler or truck to push, and a med ball. This is an “ultimate” program for all around strength, muscularity, and fitness. My thinking with this program was to make this unpredictable, fun, and taxing. I wanted you to walk in and not know what to expect for each session. Be mentally ready for these. After this is done, you’ll be ready for anything. Good luck! Week

Training Days Day 1 Warm-up: 3x1 minute mountain climbers with 30 seconds rest 3x30 seconds frog jumps with a 30 seconds rest (use a wide stance, jump as high as you can, touch the ground, and immediately jump again) Squat 50x8, 60x6, 65 9x3, 50x15 Between each set, perform 10-15 push-ups 5x20 Sprawls—touching your hips to the ground and standing up quickly. Heavy bag punches with light gloves. Start off with work gloves and hit the heavy bag for 3x3 minute rounds with a 1-minute rest. Make sure you move around the bag. Act like you are fighting. Throw perfect punches and keep your hands up. During the first 30 seconds of the rest period, do as many free hand squats as you can. Day 2 20, 40-yard sprints with a 30 second rest in between. These sprints Should be done with around 80% intensity.

1

Day 3 Stadium runs OR hill sprints for 30 minutes. Can also us a treadmill On a high incline, sprint up and walk down. Bench Press 60x6, 70x5, 75 7x3 DB Push press as heavy as you can 6x5, then drop 10-15 pounds and do 1x10 30 Dips Day 4 1 mile run. Sprint for 100 steps, jog for 100 steps. Day 5 20, 10-yard sprints at 75% intensity with a 30 second rest Deadlift 60x5, 70x5, 80x5, 50x15 Chin ups 5x6-15 reps Barbell curls 5x6-12 5x30 yard bear crawls with 30-second rest Day 6


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20 short gassers Sprint 5 yards Backpedal 5 yards Sprint 10 yards, backpedal 5 yards Sprint 20 yards, backpedal 5 yards Sprint 30 yards, backpedal 5 yards, then sprint through. You are ALWAYS only backpedaling 5 yards. Day 1 3x1minute burpees with a 30second rest Squat 50x10, 60x8, 70 2x2, 75 7x2 In between sets of squats do 10 push ups Prowler or car or truck pushes. 10 sets of this means 50 steps. Push with resistance as hard as you can for 50 steps. Use enough resistance that you can barely run. Day 2 Go to a field with a med ball. Throw the ball as far as you can then chase after it. Try to get to the ball before it stops rolling. Do this for 12 throws/sprints. Then 3, 2-minute rounds with 1-minute rest of heavy bag work

2

Day 3 3x10 tuck jumps (jump up, bring you knees to your chest immediately upon landing) Bench press 60x6, 70x5, 80x4, 85 3x2, 60x15-20 DB push press—as heavy as you can—7x3, then drop 15-20 pounds and do a set of 10 30 Dips 30-minute hills: Sprint up, jog down. Day 4 1 mile run—sprint for 100 steps, jog 100 steps—for one mile Day 5 5x30 seconds mountain climbers with a 30 second break Deadlift from a rack—set the rack right below your knees. 10 sets of 2 reps, working up to a heavy double. NO straps One arm row 3x6, 2x20 Barbell curls—heave these a little at the start 5x6, 2x15 10x30 yard bear crawls with 30-second rest Day 6 Long gassers Sprint 10 yards, touch a line and sprint back 10 yards Sprint 20 yards, touch a line and sprint back 20 yards Sprint 30 yards, touch a line and sprint back 30 yards


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Sprint 40 yards, touch a line and sprint back 40 yards Take a 2-minute break and do this 4 more times. Day 1 Frog jumps-wide stance, touch hands to the ground, jump again immediately. 5x30 seconds Squats-with a 2 second pause at the bottom 50x6, 60x3, 70 12x3 with 10 body weight lunges in between Truck/prowler pushes 10x30 steps as hard as you can. Rest 1 minute and go again. Day 2 Heavy bag 6x3min rounds, punches. 30 sec. rest

3

Day 3 3x30 sec sprawls Bench 60x5, 70x5, 80x2, 85 5x2 BB Push press 7x5, 1x12 30 Dips Day 4 Sprint 10 yards, hop 10 yards, skip for distance 10 yards, sprint 10 yards. 6 sets, 30sec rest Day 5 5x30 seconds mountain climbers with a 30 second break Deadlift 50x5, 60x4, 70x2, 80 5x3, 60x20 Bent rows 5x12 BB curls heave these a little at the start 5x6, 2x12 Crab crawls 5x20 yards, 30 second rest Day 6 10, 80 yard sprints 75% intensity 1 minute rest Day 1 Bear crawls 5x30yards, 30 seconds break Squats 50x5, 60x6, 70x4, 75 6x5, 5 sprawls in between every set 10, 60 yard sprints/walk back rest

4

Day 2 Heavy bag 3x1 minute punches As many as you can in a minute, 30 second break Then 3x2 minute moving around punches Day 3


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Bench press 60x4, 70x4, 80x2, 85 5x3, 60x15 Jump rope 5x2 minutes, 1 minute rest BB press 5x15 30 Dips Day 4 20, 40 yard sprints, 30 seconds rest, 80% intensity Day 5 5x20 consecutive vertical jumps, 30 seconds rest Deadlift 60x5, 70x4, 85 5x3, 60x20 Bent rows 5x12 DB curls 5x15 Sprawls 5x30 seconds Day 6 10 Gassers-40 yards, 1 minute rest (10 & back, 20 & back, 30 & back, 40 & back) Day 1 Sprints 40 yards, superset with sets of 3 in the squatUse 80% on the squat, 7 sets Then do 10 clap push ups with 10 jump squats, x10 sets Day 2 Press 70% 15x3, superset with 15 sets of 10 yard sprints BB Shrugs 6x5, 1x15 Push-ups 3x Failure with a 30 second rest 30 Dips

5

Day 3 Front squat 7x3, 70% Superset with 20-yard gassers (5 & back, 10 & back, etc.) Walking lunges 45%bwt, 6x50 yards Day 4 Bench press superset with Deadlifts, both 70% 5x5 20, 30 yard sprints at 60% intensity Day 5 Push press 175% 0x2, 1 minute rest Squat 10x2, 80% of max ½ mile run Day 6 10, 100 yard striders- 80%


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Superset chins and dips, 40 reps each Day 1 Sprint 20 yards, sprint back 20 yards Take 70% of squat, do 5 reps, 7 total sets 3x45 sec sprawls with a 30 second rest 2x3 min heavy bag punches Day 2 Press 75% superset with laterals-go nuts 5x5 1:30 rest DB Upright rows 5x10 Push ups 5x30 30 Dips

6

Day 3 Paused front squats 65% 7x3, superset with 10 squat jumps (also 7 sets) Bear crawl 5x20 yards, walk back rest Day 4 Incline DB Press 5x6, 3x15 Deadlifts 80% 5x3, 60x15 2x5min heavy bag work Day 5 Push Press 12x2, 30 seconds rest Lunges 45%bwt 5x10 Day 6 Chins & Dips-100 reps each 5x1min frog jumps, 1 min rest (OOF!) Day 1 30x30seconds lunge jumps Gassers 5x20 yards, touch and go every 5 yards Squats 65% 5x10 3x30 frog jumps

7

Day 2 DB Bench 5x10 Upright rows 5x10 Laterals 5x10 Push ups x80 30 Dips Day 3 Front squats 5x12 55%


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20, 20yard sprints, 80% intensity 3x10 box jumps Day 4 Bench 70 7x4 Deadlifts 80% 5x4, 55x12 6x1min punches 30sec break Day 5 Push Jerk 75% 7x4, 1min rest Reverse lunge 5x7 45%bwt 10, 10 yard sprints, walk back rest Day 6 Chins & Dips x40 Mountain climbers 5x1min, 30 seconds rest Day 1 10, 20 yard sprints superset with 20 reps of squats at 50% Day 2 DB Incline 5x12 Laterals 5x12 Front Raise 5x12 Push ups with 25lbs on back, 5x20

8

Day 3 Lunges 50%bwt 7x10 5x30 second frog jumps Sprawl 5x10 Day 4-Badass day! Bench 60% 10x10 Supersetted with deadlifts 50% 10x10 Day 5 Push Press 10x5 75% 10, 40 yard sprints and 10, 20 yard sprints Day 6 20 chins, 60 dips Lunge jumps 7x10 reps

9

Day 1 Pause squats (see manster74 on YouTube for example) 10x3 75%


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15, 10 yard sprints-full speed Day 2 DB Bench 7x4, 2x15 DB Press (shoulders) 5x6, 1x20 Cubans (see manster74 on YouTube for example) 5x10 Push ups 5x20, no weight Day 3 Reverse lunges 5x8, 45%bwt 5x10 tuck jumps Mountain climbers 5x30 sec Square of Joy (see diagram at end of workout) 3x3 minute rounds, 1:30 rest Day 4 Bench press 70x6, 80x5, 85 5x5 Deadlifts 60x6, 70 7x6 30 Dips 5 hill sprints, walk down Day 5 Strict Press 7x7 75% 20, 15 yard sprints, bear crawl back ½ mile run Day 6 40 chins, 40 dips Consecutive broad jumps, 3x20 yards Day 1 Pause squats 5x5 75% max 20, 20s at 80% intensity-30 second rest

10

Day 2 DB Bench 5x6, 1x30 BB Press 3x10 Laterals 3x15 Push ups-25lbs on back, 4x12-20 ½ mile run Day 3 Front lunge 5x10 50%bwt Sprawls 5x30 seconds, 30 seconds rest Heavy bag-3x1min punches, 30 seconds rest Day 4


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Bench 70x3, 75x3, 80x3, 85x3, 90x3, 70x8-12 Deadlift 80 7x3 (1:30 rest) 30 Dips 10 hill sprints Day 5 Strict Press 10x1 85% Square of Joy (see below) 3-5 1:30min rounds, 30 seconds rest Day 6 60 dips, 40 chins 10, 100 yard sprint 70% intensity, 1 minute rest For square of joy-set up a 10yard x 10 yard box. You're going to shuffle, run, back pedal, carioca, changing it up every 10 yards around the square. Every 15 seconds change direction--make sure you touch the ground when you change. (If you're shuffling, squat down and touch the ground with both hands; if you're backpedaling, squat down and touch the ground with both hands.


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Squat EVERYDAY Program I used this when I tore both quads one time. The squatting motion felt good to me. It felt better than any stretching that I could do—both static and dynamic. I took a week or so off from squatting, then began in my basement squatting 135lbs. I’d squat, then go watch T.V. or run some errands, then go squat some more. At this point, I was just doing 135 for sets of 5. The next day, I did 135x5 and 225x2. In a week or so, I did 275x2. If at any point I felt my quad grab or twinge, I backed off. In a few weeks I was consistently doing 315 for doubles, squatting everyday but not multiple sets. The workout progressed as follows: 135x5, 225x2, 275x2, 315x2. I would guess that in 90 days, I probably squatted 85 of those days. Eventually, I worked my way back up to 365x2, 405x2, 455x2, 495x2, 530x2, 540x1, 550x1, and finally 560x1. Here is what I found about squatting everyday: 1. Keep the reps at 1 to 3. You will not get sore with 1-3 reps 2. Deadlift infrequently—once a week to once every 10 days. 3. Don’t skip your warm ups 4. Don’t make huge jumps in weight. Meaning if you are a 600lb squatter, going 135, 225 is fine, but don’t go from 405 to 495. Put 445 in there for your warm ups. 5. Deemphasize the assistance work for legs 6. Cycle each day’s weights. Here is a sample week from when I squatted everyday: Squat 135x5, 225x5, 315x2, 365x2, 405x2, 455x2, 495x2, 520x2 Monday 135x5, 225x2, 315x2, 365x2, 405x2 Tuesday 135x5, 225x2, 315x2, 365x2 Wednesday 135x5, 225x2, 315x2, 365x2, 405x2, 455x2 Thursday 135x5, 225x2, 315x2, 365x2, 405x2 Friday 135x5, 225x2, 315x2, 365x2, 405x2, 455x2 Saturday 135x5, 225x2, 315x2, 365x2, 405x2, 455x2 Sunday 135x5, 225x2, 315x2, 365x2, 405x2

Other Exercise

Sunday

Press CG Bench CG Bench Press Deadlift

I basically used the way that I felt to pick my squat weights, but I really never hit a new weight except for once every few weeks. I never went under 315 once I hit that number. I have though long and hard on just why I felt so damn good with squatting everyday. These are the reasons I came up with: 1. I hate to stretch and warm up so the frequent squatting served as a high tension stretch everyday 2. Not wearing a belt made my abs and low back stronger 3. I had started to sacrifice good, deep squats for my ego. Starting at ground zero and lighter weights forced me to revisit deep squats and made me stronger in the bottom position.


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4. By deemphasizing heavy rows and other back work, I was able to minimize fatigue in that region and focus on leg strength 5. I also moved the bar up higher on my back, like an Olympic squat and it was a good change of pace—I kept my elbows up higher. It was actually easier on my low back. I had gotten into the bad habit of keeping the bar very low and letting it slide down my back. Here is how you can set up your own program using percentages: Set a minimum of 70%. This means that you have to hit that number everyday. You can leave after that is done, but it must be done. Below is a sample week. Again, use your instincts and how you are feeling to progress or back off.

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Squat workout 50x5, 60x2, 70x2 50x5, 60x2, 70x2, 75x2, 80x2 50x5, 60x2, 70x2, 75x2 50x5, 60x2, 70x2, 75x2, 80x2, 85x2, 90x2 50x5, 60x2, 70x2, 75x2, 80x2 50x5, 60x2, 70x2 50x5, 60x2, 70x2, 75x2, 80x2, 85x2, 90x2, 95x2

So challenge yourself with some heavy weights (85% and over) twice in the week, and hit your 70% minimum everyday.


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A Program to Get Strong: Powerlifting Made Simple With all of the time spent talking about workouts, planning workouts, wondering what is the best workout for you, what so and so said about the best workout and damn, what pre-workout, post-workout, middle of the workout shake/meal is really the best, it’s a wonder that any weights actually get lifted. I hate to break this news, but in the 70’s and 80’s supplements besides Weider and Hoffman and Blair didn’t really exist. There were no bands or chains to speak of back then. Yet if you look at some numbers from then, folks were insanely strong. Of course, Ed Coan deadlifted 793 at 181 in 1984, but that’s Ed Coan, right? Kazmaier totaled 2420 in 1981. Hatfield squatted 815 at 220 in 1983. Dan Austin deadlifted 705 at 148 in 1987. What I’m trying to point out here is that these guys did it without all the stuff that people think is necessary to be big and strong. How did the guys 25 years ago get strong without creatine and NO2? I’d say it was the training. Gut busting hard work on the basic exercises that you practice for years and years without shortcuts. And don’t talk about drugs. They were around then, and they are around now. It is not that complicated. My aim here is to provide a tried and true template that will get you bigger and stronger. Split your program so that you have adequate recovery between days. This holds true for beginners and experienced lifters. More experienced lifters may need more rest, maybe not. Here is a split that allows maximum stimulus and recovery: Day 1 (Monday) Main Lift: Squat Assistance work: 1-3 leg exercises 2-5 sets of 5 to 10 reps. Monday is a great day to squat because you are coming off of a weekend. Assistance should have some hamstring work in it, leg curls or Romanian Deadlifts. You can do some hack squats or some light front squats also. The squat should be periodized for around 9 weeks to reach a max. Here is an example (work sets are listed, warm-up as you feel needed) Week 1- 1x8 at 60% of max Week 2- 1x8 at 65% Week 3- 1x5 70% Week 4- 1x5 75% Week 5- 1x5 80% Week 6- 1x3-5 at 85% Week 7- 1x2-3 at 90%


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Week 8- 1x1-2 at 95% Week 9- MAX A warm-up should get you loose but not tax you. Obviously a warm-up for 60% will be short. Here is a sample warm-up for 85% being the top set: 1x5 at 50%, 1x4 at 60%, 1x3 at 70%, 1x2 at 75%, top set. Day 2 (Wednesday) Main Lift: Bench Press Assistance work: 2-3 exercises 2-5 sets of 5-10 reps. Make sure to include some type of press in there, either a barbell press or a DB press for your shoulders. Throw in some dips and laterals and you are all done. As far as the bench goes, I believe in a little more volume. To make it simple follow the squat example and perform 2-3 sets at each given percentage. Day 3 (Friday) Main Lift: Deadlift Assistance work: 2-3 exercises, 2-5 sets of 5-10 reps. Make sure to do some type of row, whether it is a one arm row or a bent over row. Chin-ups are a good choice on this day also. Shrugs with either a barbell or db are great on this day. You can throw some biceps in there also. You can follow the same squat cycle for the Deadlift. Make sure to pause every rep and to take the tension out of the bar on the deadlift. There you go—a simple powerlifting program that allows for recovery and maximum strength gains and also induces hypertrophy. Give it a shot and let me know how you are progressing.


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Get a Big Bench …In just 5 weeks… Try this program: Twice a week benching, based on percentages. 50x5 is 50% of your one rep max for 5 reps. So, if your bench is 300, 50% is 150. Easy. Don't do any pressing or triceps on Tuesday or Wednesday. Only do shoulders and triceps on the day that you bench and limit it to 2-3 medium heavy movements. Keep the reps on assistance from 6-10. Good luck! Bench Press Week 1

Day 1 (Monday)

Day 2 (Thursday)

50x5 60x4 70x2 80 5x2, 60x10

50x4 60x4 70 2x3 75 2x2 80 2x2 85 2x1 70x4 60x10

Week 2 Week 3

50x4 60x4 70x3 80 5x3 60x12 50x4 60x4 70x2 80 5x4

50x4 60x4 70 2x4 75 2x3 80 3x2 85 2x2 75x4 60x12 50x4 60x4 70x4 75x2 80x3 85 2x3 90 4x1 65x10

Week 4 Week 5

50x4 60x4 70x2 80 12x2 50x4 60x4 70x2 80x2 85 3x2

50x4 60x4 70x2 80x2 85x1 90x1 95 6x1 MAX- 50x4 60x2 70x2 80x1 85x1 90x1 95x1 100x1 105x1

Bartlett (505 DL), Karwoski (820 DL), Zimmer (405x2 DL), Gallagher (700 DL), Steel (740 DL) Bas’ Barbell Club, LLC

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6 Weeks to a New Power Clean Max Here is a Power Clean program that will increase your max in 6 weeks, guaranteed. I like a Monday/Thursday split, but Tuesday/Friday, Wednesday/Saturday will work also. Do front squats or back squats after the cleans, but keep it at about 80% for 10 total reps. Everything is % based, and the sets read like 5x2 = 5 sets of 2 reps. A Clean Pull is everything that a Power Clean is, but you do not rack the weight on your shoulders, you simply shrug and jump. Good luck! Day 1 (Power Clean) 50x3 60x2 70x2 80 12x1 50x3 60x2 70x2 80x1 85 12x1 75 5x2

Day 2 (Clean Pulls) 60x2 70x2 80x1 90 10x1 60x2 70x2 80x1 90 x1 95 10x1

Week 3

50x3 60x2 70x2 80x1 85x1 87 10x1 80 5x2

60x2 70x2 80x1 85x1 90x1 100 8x1

Week 4

50x3 60x2 70x2 80x1 85x1 90 8x1 80 5x2 50x3 60x2 70x2 80x1 85x1 90x1 95 5x1 80 5x2

60x2 70x2 80x1 85x1 90x1 100x1 105 6x1 60x2 70x2 80x1 85x1 90x1 100x1 105x1 110 6x1

OFF

MAX- 50x3 60x2 70x2 80x1 85x1 95x1 105x1 and continue

Week 1 Week 2

Week 5 Week 6


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6 Weeks to a Bigger Squat Should be Monday /Thursday or Tuesday/ Friday Use percentages, because they work. It is based on a percentage of your one rep max. So if you squat 500 and the workout calls for 80%, put 400 on the bar. This is a high volume program; proceed at your own risk. NO MISSED REPS. Take as much rest as needed to get all of your reps. Perfect form and push all the way through. You will be sore as hell, but you will get strong. Warm up, take baths, get a massage, whatever. Just complete the damn thing. What level of experience is needed to try this workout? 1-2 years probably, although no matter how long you have been training, if you have never worked this hard, you may be in for a big surprise at the level of commitment it takes to complete this and succeed. 6x2 reads 6 sets of 2 repetitions. Squats Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Day 1 70 x40 total reps (20x2, 8x5, up to you) 70x60 total reps 75x40 total reps 70x3 75x3 80x2 85x2 90 3x1 70x3 75x3 80x2 85x2 90x1 95 3x1 OFF


Day 2 80 6x2 85 6x2 87 6x2 80 6x2 85 12x2 70x2 80x2 85x1 90x1 95x1 100x1 105x1

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Busy Lifestyle Training PART 1 Training is a never-ending learning process, as is diet, recovery, etc. The problem as I see it is that cookie cutter programs don't take into account the individual differences/lifestyles/age of the trainee. If one is writing programs, the programming will be different for a 21 year old college student with nary a care in the world, versus a 56 year old who owns a business, has 3 kids and is on his feet for 10 hours a day. I'm thinking of my buddy Jerry here who owns a bar and is stressed to the max with kids, dealing with servers and cooks, etc. It's much easier for the youngster to get strong and to make gains in hypertrophy. Now this doesn't mean that it can't be done for the older person. It just means that they have to be smart with their training, while still hitting the cardiovascular training and weights intensely and because of their lifestyle, reduce the total time spent training. I am of the firm belief that training more often is usually better as long as the volume of training is modulated. So what would be a sample week for this 56 year old with a myriad of responsibilities and a busy lifestyle? Here is the template: Day 1 (busy day at work, only 45 minutes to train) 5 minute bike warm-up Squat 10x3 at 70% of their 1RM with a 2 minute rest between sets Leave Day 2 (this is another short workout, busy day ahead) 5 minute bike warm-up Squat 65% 3x3 Press 7x5 at 70% supersetted with Lat Pulls or One Arm Rows 7x6-10 Incline DB Press 4x6 Day 3 Sprints at a local field. 10x60 yards at 80% intensity with a walk back rest Day 4 (45 minutes to train, cook called out sick) 5 minute bike warm-up Deadlift 10x3 at 70% of their 1RM with a 2 minute rest between sets Leave Day 5 (everything in order, a little more time) Assistance Day-All 3x10 Lat pulls Curls Chins Lateral raises DB shoulder Press


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DB triceps extension Pushups Day 6 & 7- Sprints or bike workout (20 minutes total) As far as when to go up in weights, when to change exercises, the template on the basics should probably stay the same (squat, press, deadlift). What should change would be the percentages. The training should be done within 70%-85% of intensity and the total rep range should probably (this is not set in stone) stay between 15 and 30 total reps. So as the percentages go up, the reps should drop accordingly. Where one can get a great workout from 10x3 at 70%, 10x3 at 85% would be a training session that would put tremendous demands on your recovery ability. These type of high intensity workouts should only be done once in a while, maybe once every 6 weeks. PART 2 Here is part 2 of "Busy Lifestyle Training." I upped the percentages some, changed some exercises but kept the template basically the same. None of these workouts should take more then an hour to complete. Day 1 5 minute bike warm-up Squat 12x3 at 75% of their 1RM with a 2-3 minute rest between sets Leave Day 2 5 minute bike warm-up Press 7x4 at 75% supersetted with Bent Over Rows or Chins 5x5-10 Close Grip Bench Press- 75% 4x6 Flat DB Bench Press 4x6 Day 3 Sprints at a local field. 8x80 yard sprints at 80% intensity (estimate) with a 1 minute rest Day 4 5 minute bike warm-up Squats 70% 3x2 (I like these to warm up the deadlift) Deadlift 8x3 at 75% of their 1RM with a 2 minute rest between sets Leave Day 5 Assistance Day-All 3x10- NO REST! Jump Rope-2x2 minutes with a 1 minute rest Lat pulls Hammer Curls


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Cable Rows BB Front Raise DB shoulder Press BB Triceps Extensions Push-ups PART 3 I changed some things up, but its still efficient- get in and out and push yourself. And I thought this goes without saying, but squat deep. That means upper thigh below parallel. No matter what anyone says, it’s really the only way to do it. And don't look straight up when you squat, look slightly down or straight ahead. And presses are good for your shoulders. And motivation comes from within, not from a "guru" who never squatted his bodyweight...and Strength is first, last and always. Onto the program! Day 1 5 minute bike warm-up Squat 10x2 at 80% of their 1RM with a 2-3 minute rest between sets Leave Day 2 5 minute bike warm-up Press 7x3 at 80% supersetted with Reverse Grip Bent Rows or Chins 7x5-10 Lying Triceps Extensions- 3x15 Close grip bench press 4x6 at 70% Day 3 Hill Sprints- 20-40 yards, 20 minutes total, sprint up, jog or walk down. (This could be done on a Saturday if you are worried about your recovery for the deadlift) Day 4 5 minute bike warm-up Squats or Front Squats 70% 3x2 Deadlift 5x3 at 80% of their 1RM with a 2-3 minute rest between sets Leave Day 5 Assistance Day-All 3x10- NO REST! Jump Rope-2x2 minutes with a 1 minute rest One Arm Row Barbell Curls Dips DB Front Raise DB Push Press (use your legs) Push-ups


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PART 4 *We should be ready to hit some new maximums in 1 week Day 1 5 minute bike warm-up Squats in%- 50x5 60x4 70x2 75x2 80x2 85x2 90 x1 95 2x2, 75x6 Leave Day 2 5 minute bike warm-up BB Push Press 5x1 HEAVY, Yates Bent Rows or Chins 5x5-10 Pushups 3x10-15 Day 3 OFF Day 4 5 minute bike warm-up Pause Squats (2 second pause) 3x2 75% Deadlift 70x3 80x3 85x2 90x1 95 4x1 of 1RM with a 3-4 minute rest between sets Leave Day 5 Assistance Day-All 3x10- NO REST! Jump Rope-2x2 minutes with a 1 minute rest One Arm Row Hammer Curls Dips DB Upright Rows Pullovers PART 5 (*Max Time) Day 1 5 minute bike warm-up Squats in%- 50x5 60x4 70x2 75x2 80x2 85x2 90 x1 95x1 100x1 105x1 Leave Day 2 5 minute bike warm-up Press 5x1 HEAVY Reverse Grip Bent Rows or Chins 5x5-10

Incline DB Press 4x6


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Day 3 OFF Day 4 5 minute bike warm-up Pause Squats (2 second pause) 3x2 75% Deadlift 70x3 80x3 85x2 90x1 95x1 100x1 105x1 Leave Day 5 Assistance Day-All 3x10- NO REST! Jump Rope-2x2 minutes with a 1 minute rest One arm row Preacher curls Dips DB Upright Rows Pullovers


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SOME TIPS AND REMINDERS ABOUT EXERCISES Squat 1. Perform the same set up every time. 2. Put both feet under the bar when you take it out. 3. Your chin has to be in a neutral position or lower; act like you are holding a baseball under your chin. 4. Push from the middle of your foot. 5. Don’t be afraid to “give up” your low back in the bottom of the lift. 6. Don’t burn out on your warm-up sets 7. Don’t overdo stretching before hand. Dynamic mobility is better than static in most cases. 8. Don’t do abdominal exercises before you squat. 9. Don’t quit on a rep. You don’t get strong if you don’t learn to push all the way through. 10. If you use equipment, use it. Bounce with the wraps and suit. 11. Once you gain confidence, your descent should be fast. You should think, “Glide, glide, glide, bounce.” 12. Once you are confident in your from, you should get into a blind rage when you squat. 13. When you are first starting out, limit your assistance work and focus on getting lots of sets with the squat. Contrary to popular opinion, you don’t have to do direct hamstring work when you are first starting out. 14. Don’t use a mirror if you can help it. In my experience, folks always squat deeper when they don’t look in a mirror. 15. Don’t wear running shoes to squat in. They are too narrow and don’t give you enough support. I like basketball shoes or bare feet, but I’ve worn weight lifting shoes by Adidas and they are fine also. 16. Be consistent with your depth or film your squats.


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Upping Your Bench Press Rob Wagner and Kirk Karowski taught me how to bench press. Here is what I learned from both of them: 1. Lie down on the bench. Make sure your head is in the middle of the bench; make sure that your eyes are even with the bar. Have your spotter help you with this. Many times you may have an injury that you are subconsciously trying to get away from and you set up uneven to get away from it. 2. Don’t touch the bar yet. Push against the uprights and squeeze your scapula together. Then elevate your rib cage and try to get your butt as close as you can to your head. This will create an arch. Foot placement is individual. My assistant, Big John had a tough time keeping his butt on the bench. By bringing his feet way underneath him and putting them closer to the bench, he eliminated the problem. Others I have known felt more powerful with their feet more in front of them and driving back with the feet. Either way, you must experiment to find out what is right for you. The next step is to lift your butt off the bench and then set it down lightly. This makes you drive with your legs by keeping the pressure in your feet. Keep the pressure in your feet no matter what. It is imperative that you use your legs to bench press. If I ever see you in the gym benching with your feet up in the air, I’m going to be irritated. It doesn’t make much sense not to use the largest muscles in your body to help you get the weight up, does it? 3. Now you are ready to find your grip. This again is individual, but generally speaking, your pinkies should be close to the rings. Take the bar off and tuck your upper arms into your lats. If you think about “bending the bar” it will help you. You are stronger when your elbows are in. If you are going to push someone, would you flair your elbows out to the side? No, you would keep them in tight and push. Same with bench pressing. Now bring the bar down to the highest point on your chest and press in a straight line. The bar will travel back slightly, but think about a straight line. Drive into the bench and push back into the bench. You don’t want to reach for a pint in the ceiling: you actually want to push your whole body into the bench, all the while crushing your feet through the floor. 4. When you take the bar off, “bend the bar” and then pop your shoulders down even with the bench. This makes the stroke much shorter. 5. Here’s the frustrating part about this form: If you are used to benching with your elbows out and you switch to this form, the bar will move slow off of your highest point at first. Lower your training weights some and put your ego in your pocket. It won’t take long for your triceps to get stronger and for the bar to start moving fast. Your triceps will gain size also. Have patience with the form and it will yield great dividends.


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Conventional Deadlift Tips and Reminders 1. Make sure the bar is close to your shins before you begin. 2. Take the slack out of the bar; this means pull on the bar slightly like you are trying to almost get the weight to leave the ground. Put 100 pounds of pressure on the bar before it leaves the ground. 3. Over-under grip or a hook grip are essential. 4. Some folks use a countermovement, some don’t. Either way, you’ll start the pull from the same back angle. 5. Scrape the crap out of your shins on the way up! Say to yourself, “Keep it close.” 6. Take a huge breath before you begin; hold it the whole time. 7. Think about crushing the floor with your heels. Flex your calves, hamstrings, low back, everything! Keep tension everywhere. 8. Think, “Hip, Hips” as you lock out the weight. Push your hips through hard at the top. 9. For the sumo deadlift, it’s the stance that changes, but the basic principles stay the same. In the conventional deadlift, the lockout is harder then the sumo, and in the sumo, the start is harder.


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MOTIVATION The start is what’s important. Beginning it. Taking the clichéd but oh-so-true first bloody steps. If you are already training, that is great. Even if you are, you will come to a point where your motivation becomes a problem. There are many ways to combat this condition. All of the days that you train are important. Danny Padilla, former Mr. Universe said one time, “You can never make up a missed workout” and I agree. I understand that stuff comes up in life that screws up your training schedule. For instance, if I am going into the hospital with my son and I know that I’m going to be in there for a week, I purposely over train, taking no rest days before I go. I try to get as sore and beat up as possible since I’ll have time to rest. Then, when I’m in the hospital, I fid a close by neighborhood and go for a run. If something comes up all of the sudden, you always have 5 minutes, don’t you? Burpees for 5 minutes, frog jumps for 5 minutes, squats for 2x20, push-ups and sit-ups, sprints and jogging with no rest…you have time. I don’t care about excuses, everyone has time. Here is when you shouldn’t train: with a fever over 100 degrees. In my experience, it’s pretty futile. Everyone wants to start on Monday. Everyone has the latest workout that is going to get them where they want to be but they have to put it in an Excel spreadsheet before they can get started. Or they want to lose weight first before they start weight training. That’s a good one…makes a lot of physiological sense! Here is my point: just get it in no matter what because you can, and you should. There are times during the year when your motivation wanes, no matter how hard core you are in your training. Your body works in cycles, which is a natural way to keep us in check. The important thing is that you are still training. Plan periods into your year when you back off slightly; periods of hard work followed by medium intensity work or light intensity work. But you do, even with proper planning, have to ask yourself If you don’t feel like training because you are being lazy. There are no excuses for that condition. When this occurs, find something that gets you excited to train. At some point you have to decide just how important things are for you. That being said, there are days when one doesn’t feel like training one bit. So I have ways to fire you up or trick yourself into training. Here are a few tried and true motivational tricks that help me out: 1. Self-talk: encouraging talk works for me. “You can do it, C’mon don’t be a wussy.” “You have 30 minutes for yourself.” “Just do one rep at a time.” 2. Focus on how good you will feel when you are done. 3. Watch an inspirational movie or video. Kirk Karwoski’s video From Cadet to Captain is super inspirational. I dare you to watch him squatting 800x5 with just a belt and not want to crush the weights. Or YouTube Ed Coan deadlifting 901 at 220. Or the Bulgarian Training Hall tapes from Ironmind Enterprises.. They train in a building with broken windows and holes in their shoes. 4. Books that show you how good you have it. Here are some inspirational books that will start the fire: a. Tears in the Darkness by Michael Norman and Elizabeth M. Norman. This book is about the Bataan Death March. Unreal. The human spirit at its finest.


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b. Johnny U. by Tom Callahan. A book about a football player as inspiration? It’s not just any football player—it’s Johnny U. In this day and age of self-aggrandizing, and even worse, games being cancelled because of the weather, this is a snapshot of a time when men were tough as hell, when they actually had jobs at steel mills during the day and practiced in the evening. I love that book: I have read it about twenty times. It gives me comfort during tough times. Sounds crazy, I know. One time, my wife blew a disc out in her neck and had to have surgery. She was in tremendous pain. We were sitting in the preoperative area and I’m sitting next to her. I’m holding onto Johnny U. Through a cloud of pain, she looked at me and said, “Did you have to bring that freaking book in here?” c. Smile You’re Traveling by Henry Rollins. Henry has a way of putting things in simple terms that make you get up off the couch. Here Henry: “You have two choices as far as I can see: do it or don’t do it. As soon as you want to say it’s all too much, you can go back home. There are lots of knockout drugs for you to take. Alcohol, tobacco, television, a mediocre job. You can go to that and go into a deep freeze, or you can be like the few and rise to the occasion. It’s all yours to choose. That’s all there is. Who can help me deal with stress? You? My mommy? Lift it or don’t.” 5. Rep counting tricks: One of my favorite things to do when doing high reps is to cut the reps down into separate sets. Let’s say that you have to run 15 hills. You feel like crap. 15 hills is something that you know is going to be lung searing, snot blowing touch. So you tell yourself that you only have to get 5 hills. After 5 hills, start counting over. Tell yourself, “Now I’m at 0.” Then count 1, 2, 3, 4…Pretty soon you are at 10 and hell, anybody can do 5 more. Start counting again. Tell yourself, “I have one set of 5” and get it done that way. If someone has to do a 30 reps set of squats and they get through the first ten and then you yell, “Twenty more!” you will crush them! (Unless they are super strong mentally). I’ve seen lifters just deflate when that happens to them. And for some sets, don’t even count reps. Make your mind focus on the exercise. Stop when you cant move the barbell at all. I bet you’ll do more than you ever though you could do. Another thing is to have young, beginning trainees train with or at least around someone stronger then you are. They don’t think they can squat 550 until they see five people squatting 550 in the gym. It doesn’t even enter their mind until they see it. And when you do see it, the barrier is down and they know that they can do it also. 6. Think about how tough others have it. People eat out of trash dumps to live in parts of the world, and you are worried because the bar is uncomfortable on your back? There are plenty of folks out there that would kill to be able to train like you are able to train. 7. Watch the Ward/Gatti trilogy. Round 9 of fight 1 is a testament to toughness and the fact that these 2 guys were stone cold warriors. After the fight, they talked of the respect they had for each other and for the trainers. Classy and inspirational. Then they fought 2 more times!


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CONCLUSION Just Say It Maybe its just me, but if I don't want to do something, I just say it. Simple. Wanna go see a jazz band play? No, I'm good. How about some gardening? No thanks. So it is extremely frustrating to me when I am training someone or helping someone with their training and they give a myriad of excuses on why they couldn't finish a workout or that they missed their reps on an exercise. It is amazing to me, it's so foreign to me that it makes me want to puke when I hear them. I love the one where folks say that they didn't have time to finish. Listen, just say that it wasn't important. Why didn't you have time? Proper planning? Do not text, don't surf the internet, don't worry about your water bottle, do not talk in the hallway at work, skip lunch, skip dinner, drink a shake, Just say that you had to finish because you had something that you wanted to do more than training. It's fine, just don't use the damn "time" excuse or train when you do have time. That friggin' dinner date was more important than your deadlift? Ok, cool. SAY IT. Then I wanted to train but it was hot and then I decided that my meals weren't right for the day so I would probably be weak anyway and the phone kept ringing so I was distracted and then I didn’t have the right outfit and then the stress from my meeting that was coming up the next day was on my mind so my deadlift just didn't feel okay, and I have vacation coming up so my bench suffered. Really? As soon as I have time, I need to get back into the gym. No, you won't. Because you will never have time. Say it. Seriously, let it come out of your mouth. You just don't want to do it. There, now you are honest with yourself. How about the "I don't have the money to train." excuse. Oh yes you do, because when you really examine what you spend your money on, you definitely have the money. I charge monthly what it costs for one good meal at a restaurant. I trained at a gym in Maryland the other day that costs 25.00 a month. What's that? Two 12 packs of a good beer? Its your health, dumbass. I think that you can afford it. Or just say it. You don't want to do it. One of my best friends in the world is still my best friend because he never makes excuses about training. He just says he isn’t training and that's that. He trains when he wants to train, he eats what he wants, he laughs when I get on him about him not training. But he says it, not today, I don't want to train. Sure, there are reasons for not getting a training session in at the exact time that you were slotted to train. Emergencies come up. Then you end up consolidating a training session later on. That's cool. But you know if its REAL or just you being soft. Unless someone is in trouble, a loved one or a pet(especially a pet), you probably could get it in. How about the one where folks just can't lose weight no matter how hard they try? You


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mean that someone actually grabbed your hand, dipped it into a jar of M and M's and stuffed them into your mouth? Oh, it was stress? Stress is getting shot at or watching your kid go into surgery or getting chased by a Grizzly, not your mother-in-law coming to visit. Author Jim Goad said one time(paraphrasing here) "Don't ever feel guilty about what you have done, because you know why you did it." So there you have it, don't beat yourself up about those cookies, you wanted to do it, so you did, or you really didn't want that squat that bad so you bailed. Harping on it doesn’t help, you just didn't want it. I have to get back to the time excuse. I train a few medical doctors. One is an Infectious Disease doctor and he is extremely busy. He make trips to Africa to work with AIDS patients. He trains in Africa. He does his rounds working with patients daily back here at home, and then doesn't get home until 7 pm every night, but he always gets his training in, no matter what. Never once has he said that he didn't have time. And he is busy, he could make all types of excuses. Anyway, enough ranting. I have to figure out how I can get out of training today. After all, I am so damn busy and tired and stressed out that I can't focus and Silva won so I am upset and I have a meeting next week and my dog needs heartworm pills next month and my wife wants me to spend more time with her and...

JAMES STEEL BIOGRAPHY Bas' Barbell Club, LLC is owned by James Steel. He is the current Strength & Conditioning Coordinator at the University of Pennsylvania and has been involved with the iron game for 30 years. Jim Steel has helped thousands of athletes reach their training goals. As a former collegiate football player, competitive powerlifter, and Muay Thai fighter, Steel brings with him a plethora of experience. After experience, he has a 600 pund USPF no belt, no wraps, no suit squat and is the New Jersey APA record holder for the squat (820), deadlift (740) and total (2065) done at a body weight of 268. He is also a contributing editor to StartingStrength.com and Strengthvillain.com. In April 2011, he was inducted in the Montgomery College(MD)Hall of Fame.


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Bas Barbell Book of Programs Compressed

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