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PHD 4 - RJ Perkin's Power Hyper Deload Training

Average: 4.4 (54 votes)
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Pro bodybuilder RJ Perkins combines aspects of Layne Norton's PHAT, Wendler's 5/3/1 and Westside training into a muscle building system that packs a punch.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Single Muscle Group
Training Level:
Intermediate
Days Per Week:
5
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells, Machines
Target Gender:
Male & Female
Author:

Workout Description

RJ PerkinsIf you are like me you have probably tried every training regimen and then some on every single web-site across the internet. You have done straight power routines, high volume, athletic performance, BFS, hypertrophy and so forth.  There are so many titles and names of different regimens FST-7, P.H.A.T, HCT-12, German Volume Training, Occlusion Training, and them some. Well let me introduce to you my personal formulated training regimen that I personally created called “PHD-4” Training aka Power Hyper Deload Training.

Now I am sure you may be asking what to expect from this training program, well here is the deal 95% of us who step into the gym want to be big, strong, and aesthetically pleasing. This program allows you to be all of those and better yet an overall well developed lifter, this regimen incorporates powerlifting, explosive training, and hypertrophy work.

If you are looking to be bigger, stronger, and develop a well balanced physique this program is for you. If you are looking to push your body beyond physical limits and become dominant in the gym this program is for you. If you are looking to separate yourself from the weak and be obsolete this program is for you. If you answered yes and told yourself what I just stated in the previous 3 statements is what you want then let’s get to work!

Before I start with this article I want to make it very clear and give all due and credit to the following:

  1. Layne Norton for mastering the P.H.A.T routine.
  2. Jim Wendler for the creation of Wendler's 5/3/1.
  3. Westside Barbell Club for setting the standards for powerlifting training.

These three styles and formats of training allowed me to create my own personal training method that I call PHD-4. Now what does PHD-4 stand for? It stands for Power Hyper Deload every 4th week, hence the short expression PHD-4.

How and why did I create this training format? Let it be known, if no one has not figured it out yet, that during prep for my show back in October 2010 (where I obtained my pro-card), I was in the hands of Layne Norton. Prior to working with Layne I was a fan of his, and during my 2009-2010 off-season I learned the basics of his P.H.A.T. regimen. I used it as my off-season workout leading up to contest prep for my show.

RJ Perkins

Working with Layne I truly grasped the idea, practice, and concept of P.H.A.T. training. After my show, I started to research new training methods, not because P.H.A.T. didn’t work, but because a true bodybuilder always broadens his knowledge and practices. This is when I came across Jim Wendler’s 5/3/1 training. I had some buddies who kept logs of their personal experiences and had great results.

So being in my official pro off-season, I was able to give it a shot. At the same time I remembered the Westside Barbell program. I was at a crossroads, do I go with Wendler’s 5/3/1 or Westside Barbell? One thing people need to know is that this is where the beauty of P.H.A.T. training comes in. You can manipulate it anyway you want to meet your specific needs.

So after writing down what I liked most about the three different training styles, typing out a rough layout on an Excel file, making continuous changes, tweaking this, then adding that, I finally came to a confident closure and I ran my first cycle of PHD-4 training. I want to (finally) share PHD-4 with the world, and hopefully bring something fresh, new, and exciting to the bodybuilding and iron world.

NOW GET TO WORK. I’M ALREADY 5 STEPS AHEAD OF YOU ON THE ROAD TO GREATNESS!

  • Monday - Power Day - Incline Bench and Deadlift 5/3/1.
  • Tuesday - Power Day - Squat and Military Press 5/3/1.
  • Wednesday - Abs and HIIT cardio.
  • Thursday - Hyper Day - Chest and Arms.
  • Friday - Hyper Day - Back and Shoulders.
  • Saturday - Hyper Day - Legs.
  • Sunday - Off/cardio.
Monday
Power Day
Exercise Sets Reps
Incline Bench Press  5/3/1 1RM
Deadlift  5/3/1 1RM
     
Accessory Exercises Sets Reps
Chest Accessory 4-8 6-10
Back Accessory 4-8 6-10
Bicep Accessory 4 6-10
Tricep Accessory 4 6-10
Tuesday
Power Day
Exercise Sets Reps
Squat 5/3/1 1RM
Military Press 5/3/1 1RM
     
Accessory Exercises Sets Reps
Hamstring Accessory 4 6-10
Quads Accessory 4 6-10
Calf Accessory 4-8 6-12
Shoulder Accessory 4-8 6-10
Thursday
Hyper Day - Chest and Arms
Exercise Sets Reps
Speed Bench Press (Dynamic Effort) - 60% 8 3
Chest Accessory 6-8 8-12
Bicep Accessory 4-6 8-12
Tricep Accessory 4-6 8-12
Friday
Hyper Day - Back and Shoulders
Exercise Sets Reps
Speed Deadlift (Dynamic Effort) - 60% 6 1
Back Accessory 6-10 8-12
Shoulder Accessory 6-8 8-12
Saturday
Hyper Day - legs
Exercise Sets Reps
Speed Squats (Dynamic Effort) - 60% 10 2
Quads Accessory 6-8 8-12
Hamstring Accessory 6-8 8-12
Calf Accessory 3-5 8-15

RJ PerkinsGeneral Notes and Miscellaneous Information

The format and layout are that of Layne’s P.H.A.T. method. Monday and Tuesday are your power days, Wednesday is for cardio or completely off, Thursday, Friday, and Saturday are your hypertrophy days, and Sunday you can do optional cardio or be completely off.

The power days are based off of Jim Wendler’s recommendation for those who can only train twice a week (mainly those who can only train early in the week on Mondays and Tuesdays). So Monday is Deadlifts and Bench then Tuesdays Squats and Power Presses with the 5/3/1 set rep scheme.

On Thursday, Friday, and Saturday you will be doing speed work on your power lifts besides your military/power press movement. This is based of of Layne’s P.H.A.T format but the sets, reps, and percentages are based off the Westside Barbell principles. On these days I personally decided to add in resistance band and reverse band techniques to my speed work weights. You do not have to you can you use standard weight that falls under your percentage.

Every fourth week you will be deloading on your power days - Mondays and Tuesdays, as well as decreasing your accessory movement sets by half and weights by half. This practice and principal is based off of Wendler’s 5/3/1 regimen.

On your hyper and speed days during your deload week you have the choice to do speed work. Keep your hyper sets, reps, and weights the same.

On accessory and hyper work when it says "x amount" – x amount of sets for a particular body part. you can break up and utilize as you would like. So you can so BB Curls for a 6 sets on your Bicep Accessory work on Thursday, or you can do 2 exercise of 3 sets each, or 3 exercises of 2 sets each, etc.

If you are used to training once a week you will need to give this program a minimum of 2 cycles for your body to become adaptive to the volume aspect. Stick with it. You may feel weak in the beginning but once your body adapts the strength will grow and be on the up and up from then on.

If you have never incorporated power training into your regimen then this will be demanding on the body. Make sure you are eating enough to support the toll this will take on your body. Please practice proper form and technique when performing these lifts as serious injury can come about if proper form is not utilized.

For questions you can reach me at:

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    Average: 4.4 (54 votes)
  • About The Author
    RJ Perkins is a pro natural bodybuilder and a Scivation sponsored athlete who has been involved with sports, fitness, and lifting for a long time.
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Comments (138)

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RJ Perkins
Posted Fri, 05/06/2011 - 14:43

LET THE MADNESS BEGIN >)

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JaxinSac
Posted Fri, 05/13/2011 - 12:07

thanks for sharing the routine, different that most I have come across. Question..on the hyper day, it shows for deadlifts doing say 6 sets of one rep at 60%. What's the idea behind this? It seems like picked up half of a load quickly once each set isn't working much. Thanks in advance for the education.

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RJ Perkins
Posted Fri, 05/13/2011 - 13:12

This is your speed work , the reason for this is in order to be POWWERFUL you need to be quick and explosive with your movements this requires great involvement of your fast twitch muscle fibers. You want to work these fibers using these speed work days so you adaptively use these fibers when you perform your power day movements. So think of it as a track sprinter who practices coming out of his or her stance/start, he/she practices coming out of the hole with speed and explosiveness so that it adapts and carries over to the day of their track meet. I.E. if your body is not used to doing a certain movement at an explosive/quick rate your power is not going to improve make sense?

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Joe Stocker
Posted Sun, 05/15/2011 - 10:24

What does 5/3/1 mean? Is it the reps I do or sets? Thank you

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RJ Perkins
Posted Mon, 06/06/2011 - 13:41

It is the rep scheme.

Week 1: You will do 3 sets of 5 reps

Week 2: You will do 3 sets of 3 reps

Week 3: You will do 3 sets of 1st Set 5 reps 2nd / Set 3 reps / 3rd Set 1 rep

Week 4: You will do 3 sets of 5 reps but this is your deload week

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Joe Stocker
Posted Sun, 05/15/2011 - 10:25

What does 5/3/1/ mean? the reps or sets? Thank you

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RJ Perkins
Posted Mon, 05/16/2011 - 12:09

It is the rep scheme.

Week 1: You will do 3 sets of 5 reps

Week 2: You will do 3 sets of 3 reps

Week 3: You will do 3 sets of 1st Set 5 reps 2nd / Set 3 reps / 3rd Set 1 rep

Week 4: You will do 3 sets of 5 reps but this is your deload week

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Craig Yarnall
Posted Sun, 05/08/2011 - 19:21

Isn't the feel of the squats and deadlifts on back to back days a little rough, The deads are going to take something out of your legs for your squat days right? Your legs and lower back will be sore heading into the squats? Doesn't the CNS need a break with those two workouts back to back?

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RJ Perkins
Posted Mon, 05/09/2011 - 09:55

Here's the deal people use deads for leg days or back days, I am a back day emphasis/believer myself. This is truly a taxing routine and honestly take some time for your boy to adapt if you are not used to training this way. I have been training in this format for 2 years now so I am highly applicable to the format. It will take about 2 cycles for your body to adapt which is 8 weeks, so if you run this you will feel beat up tired and broken down stick with it YOU and YOUR body will adapt and you will begin to make the progress it needs to be able to dead Monday then squat the next day....plus diet truly needs to be on point and making sure you are taking in enough kcals.

Also I supplement with Xtend which truly helps with my recovery on top of all my clean foods!

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Aaron Childs
Posted Mon, 05/09/2011 - 08:03

Ok so Im clear on 5/3/1 concept. Its your 1 rep max 5 times then 3 times and then once?

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RJ Perkins
Posted Mon, 05/09/2011 - 09:58

Here is the lay out!

Week 1: 65% 75% 85% of your 1 rep max 3 sets of 5 reps (last set do to max rep effort no more than 10 reps)

Week 2: 70% 80% 90% of your 1 rep max 3 sets of 3 reps (last set do to max rep effort no more than 10 reps)

Week 3: 75% 85% 95% of your 1 rep max 3 sets of 5/3/1 (reps last set do to max rep effort no more than 10 reps)

Week 4: DELOAD 40% 50% 60% of your 1 rep max 3 sets of 5 reps (no max rep effort onlast set stop at 5)

Weeks 1 - 3 Warms up using 40% 50% 60% of your 1 rep max then jump into working percentages

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Charles
Posted Mon, 05/09/2011 - 21:16

Hi,
I dont quite understand what is meant by accessory exercises. Any explanation would be greatly appreciated

THanks

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RJ Perkins
Posted Tue, 05/10/2011 - 12:18

Accessory exercises would be curls, extensions, rows, extensions, curls, etc.

Basically they are movements that you would utilize with the heavy compound movements i.e. Squats/Deads/Bench/Presses...get it?

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usmcvallejo
Posted Sun, 07/10/2011 - 15:43

Is it only one accessory exercises per body part?

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Andy Sedar
Posted Tue, 05/10/2011 - 09:52

RJ put me on to his training a little while ago and I gave it a whirl as I was looking for a change and it is not 'too much' or 'too easy' and I was able to get my strength to gains to start moving again all while still doing quite a bit of other athletic activities. My suggestion is to follow it to a T and keep a journal to make sure each workout you are progressively getting stronger. like most training programs you get what you put into it.

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RJ Perkins
Posted Tue, 05/10/2011 - 15:57

"like most training programs you get what you put into it"

Spoken like a true athlete always appreciate the support homie!

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RJ Perkins
Posted Tue, 05/10/2011 - 16:42

OFFICIAL FEEDBACK BY SOMEONE WHO HAS ALREADY GIVEN PHD-4 A RUN :)

"Ok, RJ! I completed the first power day yesterday of your PHD-4. I sure hope your right about this cycle. After my workout, I was teary eyed calling my wife to meet me at the nearest hospital. In all honesty, it felt great"

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Mickey P
Posted Tue, 05/10/2011 - 19:59

Ok i'm a 15 year old kid and all I want to Do is be able to bench 170 by the end of the year. Right now i'm 159LBS and i'm benching 155... i have 2.5% body fat and i workout everyday and take Whey protien to help. is there any specific workout that helps me with my benching other than benching? Right now my workout is 4 sets of 10 curls then move to rep 115 with 4 sets of 8 on bench. And i do puch ups with a 25 pound plate on my back. do you have any advice for me?
Thanks, Mickey P

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RJ Perkins
Posted Wed, 05/11/2011 - 09:55

In all honesty i do not know of any other true way of increasing your bench other than utilizing the bench press/ bench movements. Try my PHD-4 routine based off the info you gave your 1 rm is 145 lbs. Use that to lay out your percentages on the heavy bench day on Monday. I mean also if your just curling and benching and doign push up you need to utiliz more than those three exercises and muscle group. training your shoulder and tricep strength as well will help increase with your bench email me for any further questions or hit up my fan page.

www.facebook.com/ifpaprorjperkins

mr_aestheticz@yahoo.com

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Nathaniel
Posted Sun, 02/05/2012 - 14:42

In my experience doing upper chest exercises with dumbbells helps a lot with bench strength. Try doing a super set of incline dumbbell and incline flies doing 5 sets of 5 it helped me.

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RJ Perkins
Posted Mon, 02/06/2012 - 11:44

Good point and advice Nathaniel, utilizing techniques like 5 x 5, 5/3 x 3, and 5 x 1 are other great ways to utilize and increase specific bodypart strength

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Kenny
Posted Wed, 05/11/2011 - 21:42

So for accessory exercises what percent of max should we use?

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RJ Perkins
Posted Thu, 05/12/2011 - 09:26

You do not use percentage son your accessory work you just use what weight you feel you can utilize at the time, you only utilize percentages on your power bench, power dead, power squat and power press.

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Dan Lo
Posted Wed, 05/11/2011 - 23:46

I dont understand what you mean by "percents" of your 1 rep max. can you explain what you mean by that?

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RJ Perkins
Posted Thu, 05/12/2011 - 09:30

Basically you are going to you certain percentages which is going to give you the exact weight to use for the proper amount of reps to perform.

What a one rep max is what weight you can do once and truly only once on your benh, dead, squat, and press movement, see percentages below.

Take what your 1 rep max is and multiply it by the percentages below so if you 1 rep max on bench is 225 65% of that is going to be 145.

Week 1: 65% 75% 85% of your 1 rep max 3 sets of 5 reps (last set do to max rep effort no more than 10 reps)=

Week 2: 70% 80% 90% of your 1 rep max 3 sets of 3 reps (last set do to max rep effort no more than 10 reps)

Week 3: 75% 85% 95% of your 1 rep max 3 sets of 5/3/1 (reps last set do to max rep effort no more than 10 reps)

Week 4: DELOAD 40% 50% 60% of your 1 rep max 3 sets of 5 reps (no max rep effort onlast set stop at 5)

Weeks 1 - 3 Warms up using 40% 50% 60% of your 1 rep max then jump into working percentages

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Jason W
Posted Mon, 05/16/2011 - 22:16

Can you superset the accessories into the primary sets?
Monday example
Incline
then SS Bi and tri then
Deadlift
SS chest and Back

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RJ Perkins
Posted Tue, 05/17/2011 - 12:46

I'm not going to say you can't but IMO I do not see it being suffice. Reason why is that you are going to exert all that excess energy that you need and should save in being able to move the power movements w/ all your force, speed, strength, & explosion. If anything you can superset you accessory movements with one another but keep the power movements solo and focal exercises at that momemnt.

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sean
Posted Wed, 05/18/2011 - 15:21

So im joining the NAVY and im using this regimen to kick my ass into gear. My body responds well to anything i do with it but ive just been using magazine articles from REPS and RX to build the muscle i do have. I dont have alot of money and have been able to put on 15 lbs of lean muscle with absolutly no suppliments but i do know recovery is something i need to consider doing this program. Aside from the pre-workout i use (Jack-3d) what one other suppliment would you reccomend i use as well as the diet plan you reccomend. Also i appreciate you explaining alot in your comments, i have always been confused about 1 rep max percentages ect for a while among other things, so thank you for taking the time to explain. Any and all help is greatly appreciated and i will keep the page posted on my progress.

Thanks!!
Sean

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RJ Perkins
Posted Wed, 05/18/2011 - 16:38

Diet wise I would recommend a 35% protein 20% fat and 45% carb layout as this is a general to moderate layout for most diets IMO.

The other supplement I hold high and mighty to is Scivation Xtend, this will undoubtedly help with you muscle recovery and repair along as with help with the lean gains as you progress in this routine.

http://www.muscleandstrength.com/store/scivation-xtend.html

Glad I am able to provide as much info. as possible I always try to do my best and appreciate the kind words.

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Colin W
Posted Wed, 05/18/2011 - 20:30

Alright i am 14. And i bench 115. and i am going to start this routine tomorrow but what i don't get is the Accessory ? Do we do anything that supports that muscle group like Seated Cable Curl for biceps ? or do we have to follow a certain exercise ?

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RJ Perkins
Posted Thu, 05/19/2011 - 12:51

You can choose w/e exercises you like based on what your trying to achieve but all in all you can choose any exercise at your bidding. My recommendation would be to do bb curls, db curls, ez bar curls, preacher curls, and hammer curls.

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Josh
Posted Sat, 05/21/2011 - 08:03

This is a question to your rep scheme. I get the percentages and the 3x5 scheme, but when you say last set to make reps are you saying do that on your 3rd set negating the 5 rep or do a 4th set with a max rep effort? Also bc on Week 3 your doing a 3 x 5/3/1 with last effort to make reps with a near max weight at 95%! Also it seems like a low volume with only 9 total reps. I'm sure you know what your doing, but if you could just give me some clarification i'd appreciate it

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RJ Perkins
Posted Mon, 05/23/2011 - 12:16

Long story short you are to do 3 warm up sets at 40 50 & 60% of your 1 rm, then you have 3 working sets either of 3x 5 or 3 x 3 or 3 x 5/3/1.

On your "very last set" where you are at your max percentage for that day/week you are going to do a max rep effort. So in turn with your example with the 3 x 5/3/1 the minimum reps you want to get is 1 rep being it is 95% of your 1 rm BUT in my routine I call out where you are to perform the max amount of reps you can. So week 3 your very last set you are to get a minimum of 1 rep with you 95% 1 rm BUT if you can do 3/4/5 more rep then do them hence why it is called MAX REP EFFORT, the main thing is you do not want to go past 10 reps. Mondays and Tuesdays are not about "volume" that is what Thurs/Frid/ and Saturdays are for. These days are strcly for power and explosiveness.

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Andrew
Posted Wed, 05/25/2011 - 16:16

Hey how much rest do you recommend between the power day sets and the hyper day sets respectively?

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RJ Perkins
Posted Wed, 05/25/2011 - 21:05

On power days 3 - 5 minutes or when you feel you are 110% to perform the next set.

On hyper days 90-120 seconds

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Devin
Posted Wed, 05/25/2011 - 17:45

RJ, what kind of rest would you recommend between sets? Also, would you rest differently on power days and hyper days? Thanks for the feedback.

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RJ Perkins
Posted Wed, 05/25/2011 - 21:06

On power days 3 - 5 minutes or when you feel you are 110% to perform the next set.

On hyper days 90-120 seconds

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Tyler Hill
Posted Wed, 05/25/2011 - 18:00

I look forward to starting this program but got a headache just from trying to figure this out. I'm sure it works but damn it's confusing!

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RJ Perkins
Posted Wed, 05/25/2011 - 21:07

Ha Ha im sure feel free to email me anytime dude mr_aestheticz@yahoo.com

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John
Posted Wed, 05/25/2011 - 18:03

Alright. My veins used to be really big now their smaller, and idk if that has anything to do with muscle but im feeling weaker than i did after i started this program

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RJ Perkins
Posted Wed, 05/25/2011 - 21:11

Well it can be due to a lot of things like I said it takes sometime for your body to adapt to this style of training also lack of vascularity can be lack of water weak diet and other things again I said you will feel weaker in the beginning it will take about 2 to 3 cycles before you will adapt anyway I can help you with the regimen diet etc hit me up don't hesitate

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JJ Castania
Posted Thu, 05/26/2011 - 23:35

I know youre sick of answering this, but can you please explain this 5/3/1 thing to me in stoopid terms haha. im stoked to start this regiment, but dont want to start off by doing it incorrectly, thank you for your time and your patience brother.

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RJ Perkins
Posted Fri, 05/27/2011 - 13:53

Not a problem homie what so ever do not mind answering but here is what i have basically answered to everyone else ;)

Week 1: You will do 3 sets of 5 reps

Week 2: You will do 3 sets of 3 reps

Week 3: You will do 3 sets of 1st Set 5 reps 2nd / Set 3 reps / 3rd Set 1 rep

Week 4: You will do 3 sets of 5 reps but this is your deload week

Along with:

Week 1: 65% 75% 85% of your 1 rep max 3 sets of 5 reps (last set do to max rep effort no more than 10 reps)

Week 2: 70% 80% 90% of your 1 rep max 3 sets of 3 reps (last set do to max rep effort no more than 10 reps)

Week 3: 75% 85% 95% of your 1 rep max 3 sets of 5/3/1 (reps last set do to max rep effort no more than 10 reps)

Week 4: DELOAD 40% 50% 60% of your 1 rep max 3 sets of 5 reps (no max rep effort onlast set stop at 5)

Weeks 1 - 3 Warms up using 40% 50% 60% of your 1 rep max then jump into working percentages

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Eric
Posted Sun, 06/05/2011 - 06:52

Hi I was wondering about the warm ups. Would you do this in addition to the 3 sets?

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Adam M
Posted Sat, 05/28/2011 - 17:57

hey RJ, I was wondering how the Deload concept of this workout works? Also how many cylces/weeks do you recomend for this routine?

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RJ Perkins
Posted Tue, 05/31/2011 - 14:29

Basically on your Monday and Tuesday power days just deload your bench, dead, press, and squat movememts by doing 40% 50% & 60 and on the accessory work on your power days do the normal amount of sets you do by half and use half the weight.

Hyper days you ca keep the same but just not do the speed work to keep from the extra stress and load on the body.

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chris
Posted Mon, 05/30/2011 - 12:02

It seems like the percentages are low for such a low number of reps. My bench max is 215 and 65% of that is only 140, regularly to lift 5 reps I should use 188 lbs.

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RJ Perkins
Posted Tue, 05/31/2011 - 14:30

2 things

1. You may want to test your true 1 rm, not saying you haven't, but if you havent then I suggest you do so, using 10 reps 8 reps etc to fin your 1 rm is not going to be your tue 1 rm.

2. This routine is not bout truly brutalizing and beating down yourbody it is about slowporgression so what I mean is the percentages work after every cycle you will be adding 5 lbs to your bench & shoulder press and 5 - 10 lbs to your deadea and squat.

So ie

Say through the firt cycle 4 full weeks your 1rm you us is bench 225 press 205 squat 305 dead 300

At the end of you first cycle and beginning of your second your new 1rm will be as folows

bench 230 press 210 squat 310-15 dead 305-310

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Eric
Posted Mon, 06/06/2011 - 13:22

Hi I was wondering about the warm ups. Would you do this in addition to the 3 sets?

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RJ Perkins
Posted Mon, 06/06/2011 - 13:40

What is do is as follows

Bar x 12
40%
50%
60%
65/75/85%
70/80/90%
75/85/95%

So all in all "excluding the bar warm up its 6 sets'!

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