Training Compilation 2010

The simple program for strength gains?

So I read this article from T-nation by Dan John. I can't find it now, but this is just what it is:

deadlift 2 x 5
shoulder press 2 x 5
biceps curl 2 x 5 (yes curls. Dan John recommended it!)
snatch 1 x 20-50
abs (i have been doing ab wheel)

I think he borrowed elements of Pavels programming for this one. It is a 40 day program done everyday. The 'science' behind it, is basic. Just do it everyday without groaning and grunting and let your strength develop naturally.

The first two weeks were pretty light, now finishing my third. I like it. It is pretty simple and easy to follow.

Week 1:
135 # thick hex bar deadlift
70# thick bar shoulder press
70# thick bar curl
80# snatch
ab wheel

On friday @ CrossFit AH:
5-5-5-3-3-3 Floor Press (135-210#)
For time:
row 1000 then,
5 rounds of:
40# DB Complex
DL
Hang Power Clean
Thrusters
Row 1000

Week 2:
135 # thick hex bar deadlift
70# thick bar shoulder press
70# thick bar curl
80# snatch
ab wheel

On friday @ CrossFit AH:
3-3-3-1-1-1 Floor Press (185-215#)
For time:
20 double unders, 18. 16, etc. descending ladder
1 burpee, 2, 3, 4 etc. ascending ladder

Week 3:
185 # thick hex bar deadlift
90# thick bar shoulder press
70# thick bar curl
80# snatch
ab wheel

On friday @ CrossFit AH:
255# DL One on the min for ten min

For time:
15 DL (155#)
Row 300m
15 DL
Row 300m
15 DL
4:24

2

Burgerner warm up

Behind neck jerk
3 @ 50kg
5 @ 50kg
4 @ 50kg + 20#

SHP
10 @ 65#
2 @ 50kg +20#
6 @ 40kg +20#
7 @ 40kg +20#
1 @ 50kg +20#

tabata
kneeling ab wheel(7-5-6-6-6-6-6-6)
pull-ups (13-10-10-8-7-7-7-8)

posterior chain and snatch skill work

3 full body rollouts
50 back extensions
5 x 5 135# hex bent over row
hip and wrestlers bridge
Bone Crusher grips (I am closing the 250 now)
high pulls off the blocks 3 x 3 @ 95#
power snatch off the blocks 3 x 3 @ 95#

#8

1 a day:
26 kneeling ab wheel rollouts (I am going to switch to full body rollouts, 26 is the max for the given time.)

#4

Min/day:
26 kneeling ab wheel rollouts in 1 min

Grip:
wrist curls (straight and bent wrists)
reverse curls
behind back wrist curls
and some other various 45# barbell movements to blast the grip

Beef Cake

Warm up
Bench Press
155 x 10
Hex bent row (thick)
115 x 10

Superset-2 sets
BP 175 x 6
Row 135 x 6
--------------
200 x 1
185 x 1
--------------
185 x 6 (broken set)
165 x 6
--------------
205 x 1 (near death failure)
195 x 1
--------------
165 x 10 (broken set)
125 x 10
-------------
weight vest work:
ab wheel 22 reps
GHD situps 20 reps
20 pull-ups (broken)
---------------
wrestlers bridge
-----------------
I am tired.
I am forcing food.
I weigh a whopping 155lbs.
I need some 'weight gain 4000'.

Run-~1.25 miles (non-continuous)

Hex Bar DL

3 singles at 315# (1 3/4" dia. thick bar)

5 @ 225# (1 3/4" dia. thick bar)
8 @ 245# with belt(1 3/4" dia. thick bar)
6 @ 275# with belt(1 3/4" dia. thick bar)
10 @ 275# high handles no belt
13 @ 275# high handles no belt

Some back extension, ab wheel, lunge matrix, wrestlers bridge, indian club swinging, chest expander, x-band walks, and grip work

Something over nothing randomness:
5 minutes of racked 16kg kb box step ups
3 minutes of 95# box step ups front rack
34 thick bar pull-ups in 1 minute
62 air squats in 1 minute
13 head to floor handstand push-ups 1 set
15 back squats 135#
5 singles of 245# deadlift @ 1 min intervals
5 ab wheel rollouts
25 single leg squats straight each leg
double under practice