View Full Version : Speed & Strength II

Matthieu Hertilus
10-16-2009, 11:42 AM
I took some time off to really assess where I was, where I needed to be, and how I was going to get there. The "program" is simple - heavy weights, lots of sprints. As far as weight training, I use a modified version of Wendler's 5/3/1 3xs a week w/ the main lifts being the deadlift (total body day), bench (upper), and squat (lower). I need to get stronger and I feel this program will give me the best chance to do so.

As far as my running, since I don't have access to a 400m track, I rely on short sprints (30-50m) done over and over again. Alternate sessions will include sled work and some sprint variation (i.e. flying 30s or 40s).

Other than that, I'm focusing more on cleaning up my diet (i.e. oatmeal and whole wheat pasta are out). While I know track athletes are notorious for their high carb consumption, I want to try to go without and see how that affects my performance and body comp. Along with that, I'm paying more attention to the little things (i.e. extra foam rolling, extra glute work, more core work, etc.)

As it stands:
Monday: Sprint Work
Tuesday: Total Body Lift
Wednesday: Alternative Sprint Work (either conditioning or sled work)
Thursday: OFF
Friday: Upper Body Lift
Saturday: Lower Body Lift
Sunday: OFF

More running, heavy weights, max effort. Not trying to overthink things, just do.

Matthieu Hertilus
10-16-2009, 11:45 AM
1st 4 Week Cycle
Monday: 10/12

Sprints:2x4x40m; 1x2x40m

*Notes: felt good, didn't focus on set rest periods just doubled what I ran. still looking to last longer

Matthieu Hertilus
10-16-2009, 11:50 AM
Tuesday: 10/13

Plyo/Linear Speed
4x30m sprints. 4x5 1/4 quick jumps on vertimax

Total Body:
Core Lift: Deadlift - 250#x5 (65%), 290#x5 (75%), 325#x5+ (85% x 7 reps)
Accessory Work Circuit: Military DB Press - 35#x50/ Chin-ups - BWx50/ GH Sit-Ups - BWx75
Conditioning: Real Runner (Lv.5) [30sec/ 90sec] - 3x40 strides, 3x30 strides, 2x20 strides

*Notes: Will go heavier on the accessory work as it wasn't terribly exhausting by the end. Still should've gone longer on the conditioning work

Matthieu Hertilus
10-16-2009, 11:54 AM
Wednesday: 10/14

Light Med Ball Circuit x2

Sled Work:
3x4x35m@90# [60 sec/ 120sec]

Real Runner Single Leg: 4x10@ Lv. 4

*Notes: Sled work felt brutal. Wanted to go on longer but just had to sit down at a certain point

Matthieu Hertilus
10-16-2009, 11:55 AM
Thursday: 10/15


Matthieu Hertilus
10-16-2009, 12:01 PM
Friday: 10/16

Med Ball Work:
Rotational Wall Throw: 3x5/side @5kg
Med Ball Slam (continuous): 3x10 @5kg

Upper Body:
Core Lift: Bench Press - 160#x5(65%), 185#x5(75%), 210#x5+(85%x7 reps)
Accessory Circuit: Incline Press - 5x10x50#/ Seated Cable Row - 5x12x62.5
Core Work: HLR - 2x8xBW/ HKR - 2x16xBW
Conditioning: Tabata DB Woodchoopers (20#)

*Notes- Could've gone heavier on the incline press as well as the woodchoppers. I didn't drop to the ground as I expected for a tabata finisher

Matthieu Hertilus
10-17-2009, 02:27 PM
Further Clarification on Diet:
Maybe this should go in another forum but I want to base my eating around the Paleo Diet. The main "non-Paelo" things I consume is a carb drink before/during my training sessions which is composed of a rice powder w/electrolytes mixed with BCAAs (sweetened w/ Stevia), and sometimes a protein shake (also only sweetened w/ Stevia and no other additives) afterward mixed w/ blueberries and spinach leaves.

I was hoping to get some thoughts on how athletes do on the Paleo Diet - no protein drinks? no carbs PWO? GH vs Insulin?
I want to do the Paleo Diet for health purposes, keep up peformance, and drop a little unwanted fat in the process.

Jay Ashman
10-17-2009, 03:09 PM
I found that strict Paleo hurt me a bit. I am 6'3" 240-245 and trying to jam in 5000+ cals a day using strict Paleo wasn't easy. Protein shakes, bars, oats, etc. are needed and I have recently went back to a more performance-based eating plan (for me Anabolic Diet works GREAT with carb load days strategically placed for optimal performance).

Matthieu Hertilus
10-17-2009, 03:29 PM
Interesting thoughts. I guess I've always "undereaten" even during my most intense peiords of training I've never really approached 2500 calories/day. I wonder whether I'm just used to this way of eating by now or if I am not doing my body/performance justice by going so low on calories @ 5'6, 170#?

Thanks for your input Jay, hoping to hear many other's opinions

Jay Ashman
10-17-2009, 03:37 PM
undereating is great if you are looking to maintain a beautiful physique; however, if you are looking for optimal performance, calories are needed.

Try gradually increasing each week and see how it affects you.

Matthieu Hertilus
10-17-2009, 03:37 PM
Saturday: 10/17

Skill Work/ Plyo:
Real Runner Single Leg - Lv.3 3x10
Vertimax Parallel Controls - 4x5

Lower Body: (based on 90% 1RM- 360#)
Core Lift: Back Squat - 230#x5(65%), 270#(75%), 305#x5(85%)
Accessory Superset: Reverse Lunge (off platform) - 2x10x60# DB/ GH Raise - 2x10x10#. Lunges (on to platform) - 2x10x60#/ GH Sit-Ups - 2x25x10#
Conditioning: Real Runner (Lv.3) 2x4x20 strides [10 sec' 60sec]

*Notes: Squatting barefoot was a bit of an adjustment from using Do-Wins but was mainly constricted by tight hip flexors. Can't seem to find the right balance where my warm-up leaves me loose rather than tight, still searching. Liked the reverse lunges, not so much the regular ones as they became more quad dominant. Need to go heavier and harder w/ core work and accessory hamstring work next time. Too tight by the end to go full effort on the real runner.

Matthieu Hertilus
10-19-2009, 09:02 AM
Sunday: 10/18

REST - 24 hr fast from last night. Ate from 11pm to 1am, all paleo (i.e. big bowl of spinach, turkey, sun-dried tomatoes, red peppers, and lots of walnuts)

Matthieu Hertilus
10-19-2009, 09:05 AM
Microcycle II
Monday: 10/19

Speed Work:
3x4x40m [only calculated rest between sets which was 5 min]

*Notes: still felt full from the meal last night so I skipped the preworkout drink. Simplified the prep work and did not suffer from nearly the amount of tightness and premptive sorenoress I usually have. Felt a lack of energy in set 2 as I was "trying" to run fast rather than running fast. Set 3 felt great though after the break.
Next time I'll take into account the last time I ate and having more rest between reps and/or sets

Matthieu Hertilus
10-20-2009, 08:35 AM
Tuesday: 10/20

Total Body:
Core Lift: Deadlift - 270#x3 (70%), 310#x3 (80%), 345#x3+ (90%x4)
Accessory Work: DB Clean & Press - 4x8x40#/ Chin-Ups - 2x12, 2x6
Core Work: GH Med Ball Rotations - 2x30x10#/ GH Back Ext. - 2x15x10#
Conditioning: Real Runner (Lv.5) - x30 [strides], x40, x50, x40, x30 [30 sec b/t sets]

*Notes: felt A LOT different without anything pre-workout but I still felt full from my last meal ending at 10pm the day before. Going back to using something pre-workout to keep up performance, also looking into why I feel so full all the time. Really struggling with the latter as in my 6 hr feeding window I just felt full despite eating 95% Paleo (included a protein shake at the end of the window). Thoughts on what this might be?

Matthieu Hertilus
10-21-2009, 08:36 AM
Wednesday: 10/21

Light Plyometrics:
Med Ball Drop Slam: 2x8x5kg.
Med Ball Jump Squat: 2x8x5kg

Alternative Speed Work:
Sled Runs: 2x2x90#, 2x2x115# [~90 sec b/t reps. 120 sec b/t sets]

Accessory Strength Work:
Step-Ups w/knee drive: 4x6x185#
Straight Leg Raise: 2x25/ GH Back Ext.: 2x25

*Sled work felt great. With longer rests, I was able to up the intensity and focus on my form much more. I also didn't feel the effects from a fasted training session. Good day.

Matthieu Hertilus
10-23-2009, 11:37 AM
Thursday: 10/22

24 hr fast from 11pm the day before.
Foam Roll & Stretching

Matthieu Hertilus
10-23-2009, 11:43 AM
Friday: 10/23

Upper Body

Med Ball Work:
Rot. Wall Toss - 2x5x5kg.
Chest Pass (lunge position) - 2x5x5kg.
Rot. Slam - 2x5x5kg

Core Lift: Bench Press - 175#x3 (~70%). 195#x3(~80%). 225#x3+(90%x5)
Accessory Superset: Cable Back Row - 4x8 (heavy)/ DB Floor Press - 4x8x75#
Accessory Exercise: Cuban Press (against incline bench) - 2x12x10#
Conditioning: 10 min eliptical interval work

*Felt good as a whole. Not much else to report, just a good session overall.

Matthieu Hertilus
10-24-2009, 10:33 AM
Saturday 10/24

Vertimax Parallel Controls - 6x3

Lower Body:
Core Lift: Back Squat - 245#x3(70%). 280#x3(80%). 315#x3(90%)
Accessory Superset: Good Mournings - 4x8(135#x2, 145#, 155#)/ Windmills - 3x8x40#
Accessory Exercise: Front Loaded Reverse Lunges - 2x12x135#
Conditioning: 10 min on the bike

*Those front loaded reverse lunges hurt like heck. Felt good to do good mournings again after not doing them for a while.

Matthieu Hertilus
10-26-2009, 08:29 AM
Sunday 10/25

REST: Juice fasting throughout the day with two green/fruit drinks (spinach, blueberries, carrots, cucumbers, and apple butter) w/ one normal meal at night.

Matthieu Hertilus
10-26-2009, 08:31 AM
Microcycle III
Monday 10/26

Speed Work:
Starts - 4x30m (from pushup position) [full rest]
Conditioning - 8x40m (walk back recovery, did as many as I could before speed dropped dramatically)

*Thought I had more in me for conditioning, but I guess that's what happens when you train fasted

Matthieu Hertilus
10-27-2009, 08:02 AM
Tuesday 10/27

Total Body:
Core Lift: Deadlift - 270#x5(75%), 330#x3(85%), 365#x1(95%)
Accessory Superset: DB Push Press - 5x6x50#/ Weighted Chin-Up - 5x6x45#
Core Work: Cable Rotations [Isometric] - 2xALAP/ Med Ball Pushups [ Traveling among 3] - 2 trips total
Conditioning: C2 Rower (Lv 8) - 500m hard, 200m easy x3

*Deload week next week before round 2 of 5/3/1. Will get more organized and more intense with accessory and core work. Need to do more glute work on my own.

-Still need help on my finding the right shoes thread please

Matthieu Hertilus
10-29-2009, 09:47 AM
Wednesday 10/28

22hr fast - starving by the end of it, got in as much as I could without getting full for the next 3 hrs which wasn't much. Still trying to get accustomed to IF as this is my 2nd week on it but it's so hard to get all the right nutritents in (especially protein)

Matthieu Hertilus
10-29-2009, 09:51 AM
Thursday 10/29

Upper Body
Core Lift: Bench Press - 185#x5 (75%), 210#x3 (85%), 230#x1+(93%x3)
Accessory Superset: Incline Press (1 arm at a time) - 4x12x70#/ Renegade Row - 4x12x50#
Conditioning: Real Runner (Lv.5) - 3x40strides/40sec rest. 3x30strides/30 sec rest

*Forget Tuesday's comments. Keeping the focus on the core lift and just "movements" and reps for the accessory (i.e. 40 reps of pulling, 30 reps of pushing, etc.). Can't wait until after the deload week to get back at it again.

Matthieu Hertilus
10-31-2009, 10:37 AM
Friday 10/30

Lower Body
Core Lift: Back Squat - 260#x5 (75%), 300#x3 (85%), 330#x1+ (~95%x2)
Accessory Superset: Good Mournings - 4x8x155#/ Cable Pull throughs - 4x10x65#
Conditioning: 10min Fartlek

*Notes - still feel awkward squatting barefoot, need to devote more time to ankle mobility to get the numbers up, other than that, just anxious to start the next cyle after next week off

Matthieu Hertilus
10-31-2009, 10:39 AM
Saturday 10/31

10x15m starts

Upper Body:
Core Lift: Military Press - 115#x3, 135#x3, 150#x3, 160#x1
Accessory Superset: - Weighted Dips/ Weighted Pullups (40 reps each w/55#)

*Notes- added this extra session for the next cycle which will include the military press

Matthieu Hertilus
11-02-2009, 09:13 AM
Sunday 11/1
REST - Started fast from 2am

Matthieu Hertilus
11-02-2009, 09:15 AM
Week 4
Monday 11/2

Sled Runs: 10x35m (w/90#) [2- 3 min b/t sets]

Accessory Superset: Rev. Hypers - 4x10x150#/ Barbell Rollout - 4x10x135#

*Taking it easy this week to prepare for a more sturctured routine starting next cycle. Ate postworkout ending a 34hr fast w/turkey,squash, a banana, and sweet potato (cheated a bit from paleo but it's been so long since I had sweet potato)

Matthieu Hertilus
11-03-2009, 10:48 AM
Tuesday 11/3

Med Ball Work (5kg):
Chest Pass - 8,6,4
Rotational Slam - 12, 10, 8
Rotational Wall Toss - 8, 6, 4

Core Lift: Bench Press - 145#x5, 170#x5, 180#x5
Accessory Tri-Set: Incline DB Rows - 3x10x30#/ Incline Press (1 arm Isometric hold at top) - 3x16x50#/ Face Pulls - 3x12x25#
Conditioning - Light 15 min Fartlek

Steven Low
11-03-2009, 07:41 PM
Looks like the TGU is the best exercose that you're not doing either. :p

Matthieu Hertilus
11-05-2009, 06:52 AM
For right now, I'd agree. Trying to focus on a program catering more toward track & field

Matthieu Hertilus
11-08-2009, 07:41 AM
Wednesday: 11/4

Lower Body

Core Lift: Deadlift - 230#x5, 250#x5, 270#x5
Accessory Superset: Standing Cable Ab Curl - 3x10x70#/ 45 Degree Hyper - 3x10x25# (Straight Arm)
Conditioning - 10 min Interval

Matthieu Hertilus
11-08-2009, 07:44 AM
Friday: 11/6
Upper Body

Core Lift: Stanind Barbell Press - 95#x5, 105#x5, 115#x5
Short Metcon (5 rounds/ 60 sec b/t rounds/ 50# DB)
- 1 Arm Press x6/side
- Side Bends x12/side
- Goblet Squats x12
- Swings x12
- Weighted Sit-ups x10

Additional Conditioning: 15 min interval work

Matthieu Hertilus
11-08-2009, 07:45 AM
Saturday: 11/7, Sunday:11/8

Anxiously anticipating the next cycle starting tommorow

Matthieu Hertilus
11-09-2009, 06:02 PM
Cycle 2
Week 1

Monday: 11/9 -Lower Body
Core Lift: Deadlift - 300#x5(75%), 325#x5(80%), 345#x5(85%)
Accessory Superset - Good Mourning (5x5x155#)/ Barbell Rollout (x5,x8x,10,x12,x15 @155#)
Accessory Supersey II - 1 Arm Rows (2x20x50#)/ Med Ball Slams (2x20x30#)

*Notes - this was the second workout of the day after I felt as though I didn't push hard enough this morning, particularly after the DLs. Back in the power gym, though still without my WL shoes. Guess the Nike Sparqs will have to suffice.

Matthieu Hertilus
11-10-2009, 11:10 AM
Tuesday: 11/10

Sled Runs: 4x50mx90# (~60-90 sec b/t sets)/ 4x50mx115#(~60-90 sec b/t sets)

*Felt good, propabaly because I'm eating in the morning now. Got to love fruits and protein shakes

Matthieu Hertilus
11-11-2009, 07:27 AM
Wednesday: (11/11)
Upper Body

Bench Press - 190#x5(~75%), 200#x5(~80%), 210#x6(~85%)
-Accessory Superset - Incline DB Rows (50 reps total x35#)/ Incline Press(40 reps total x70#)
-Metcon - 3 Rounds: 400m Row/ 15 Leg Raises/ 25 Close Grip Pushups

*Quick and to the point, but still kept a fairly high intensity. Looking to up it even more by keeping my heart rate up

Matthieu Hertilus
11-12-2009, 09:10 AM
Speed Endurance

10x80m (Walk back recovery)

*Haven't done these in a while, but felt great

Matthieu Hertilus
11-13-2009, 03:18 PM
Friday (11/13)


Back Squat - 225#x5, 275#x5(~75%), 295#x5(~80%), 315#x3, x2(~85%)
-Accessory Superset - Fr. Loaded DB Bulgarain Split Squat (4x10x40#)/ Swings (4x15x50#)
-Conditioning - 4 rounds (500m Row/ 1:00min active recovery) [2:12 avg]

*Felt like crap this morning, hence the 2nd workout


Back Squat - 264#x5, 286#x5, 308#x5 [Will base the next three weeks on a 360# Back Squat instead of 370#, so the sets still went 75, 80, and 85 for this week]
-Power Cleans - 5x3x176#
-Metcon - 1 Arm KB Snatches (35#) x16,x12,x12,x10/ Med Ball Slam (30#) x20,x16,x12,x12 [60 sec between sets]
-Side Bends (2x15x80#)

Matthieu Hertilus
11-16-2009, 09:53 AM
Day 1(11/16)

Sled Runs - 2x50mx90#/ 2x50mx115#/ 2x50mx125#

Military Press - 120#x5(~75%), 130#x5(~80%), 135#x5(~85%)
-Accessory Superset - Weighted Chin-ups (20 reps w/ 60#, 10 reps w/ 50#, 10 reps w/40#)/ Weighted Dips (32 reps w/60#, 16 reps w/50#, 12 reps w/40#)
-Accessory Superset II - Real Runner SIngle Leg (2x10)/ Seated Med Ball Twists (2x20x15#)

Matthieu Hertilus
11-17-2009, 07:23 AM
Day2 (11/17)

Flying 40s x6
60m sprints x4

Matthieu Hertilus
11-18-2009, 10:08 AM
Day 3 (11/18)

Sprints: 4x30m

Deadlift: [225#x5, 275#x3] 325#x3 (80%), 345#x3 (85%), 365#x3 (90%)
-Accessory Superset: Barbell Rollout (5x8x135#)/ Reverse Hypers (5x8x190#)
-Finisher: Tire Flips (~400#)x25 total reps/ Tire Jumps x25 total reps

Matthieu Hertilus
11-19-2009, 09:59 AM
Day 4(11/19)

Prowler: 2x30mx90# (1 set high handles/ 1 set low horns)/ 2x30mx150#/ 6x30mx180#/ 2x30mx150#/ 2x30mx90#
*Sledgehammer Overhead Tire Slams x20 after each round (140 reps total)

Matthieu Hertilus
11-20-2009, 04:28 PM
Day 5(11/20)

Upper Body
Bench Press: [185#x5] 210#x3, 220#x3, 235#x4
-O'Lifting Intermission: 3 Position Snatch (2x40kg). Power Snatch (50kgx3). Snatch (60kgx3x2)
Power Clean (70kgx3)/ (80kgx3). Clean (90kgx3)
-Boxing Intermission: Basic Tutorial w/ heavy bag work and shadow boxing (~20 min.)
-Accessory Superset: Incline DB Press (70#x45 total reps)/ Incline DB Rows (30#x55 total reps)/ Standing Ab Curl (3x10xheavy)

Matthieu Hertilus
11-21-2009, 09:59 AM
Day 6(11/21)

Sled Work: 2x30mx90#/ 2x30mx115#/ 2x30mx125/ 2x30mx135#
-Glute Ham Raise: 3x20
-Real Runner Single Leg: 4x10

Matthieu Hertilus
11-23-2009, 07:26 AM
Day 1(11/23)

Sprint Work:
2x20, 2x35, 2x50, 2x65, 2x80, 2x100.1x150m [Walk Back Recovery]

Lower Body

Hang Power Snatch: 5x3x50kg
Hang Power Clean: 5x3x70kg
Back Squat: 130kgx3/ 140kgx3/ 145kgx3

4 Rounds - 12 Front Loaded BB Rev. lunges (70kg)/ 20 Med Ball Slams (30#)

*FINALLY found my weightlifting shoes. So excited so I had to o'lift

Matthieu Hertilus
11-24-2009, 09:26 AM
Day 2(11/24)

Light Assistance/Conditioning Work:
GHR - 5x10x25#
Real Runner Single Leg - 5x10x Highest Setting

The Big 55 (55# in 9:55)
DB Swings
Goblet Squats

*Too soar to get a significant sprint workout in. My own fault for not foam rolling the night before. Just did enough to target some lagging muscle groups and create a calorie deficit

Matthieu Hertilus
11-25-2009, 04:10 PM
Day3 (11/25)

Standing Military Press: [95#x5] 130#x3 (~80%), 140#x3 (~85%), 150#x4(~90%)
Accessory Superset:
-Chin-Ups: 20 reps x 62#/ 30 reps x BW
-Tricep Pressdown: 50 reps total (heavy band)

5 Rounds: Standing DB press (30#x10)/ 1 minute Jump-rope

*Glutes are still so soar. I don't care how much it's rained, if I can, I'm sprinting!

Matthieu Hertilus
11-26-2009, 07:32 PM
Day 4(11/26)

3x100m sprints/ 3x70m sprints/ 3x70m (w/ 20 m run-in) [Walk Back Recovery]

Matthieu Hertilus
11-27-2009, 10:50 AM
Day5 (11/27)

Sled Runs: 2x60mx100#/ 6x60mx125#
-Accessory Superset: Reverse Hypers (5x8x200#)/ Med Ball Woodchopper (5x12, 2 sets w/12#, 3 sets w/25#)


Deadlift: [225#x5] 305#x5, 345#x3, 385#x1, 405#x1
-Accessory Work: Barbell Rollouts (4x15x135#)/ Barbell Rows (4x8x135#)/ GHR (4x15)
-Accessory Superset: Med Ball Slam (3x12x25#)/ Real Runner Single Leg (3x10x Highest Level)

Matthieu Hertilus
11-28-2009, 09:47 AM
Day6 (11/28)

O'Lifting Session:
-2 Power Snatches + 2 OHS (4x55kg ~70%)
-2 Power Cleans + 2 Front Squats (4x75kg ~ 75%)
-Barbell Complex (3 rounds/ 8 reps per movement/ 40kg): Row, Clean, Press, Back Squat, Good Mourning

Matthieu Hertilus
12-01-2009, 09:59 AM
Wk 4
Day 1 (12/1)

Bench Press: [145#x5] 195#x5, 215#x3, 245#x2, 255#x1, 265#x1* [New PR]
-Accessory Superset: Incline DB Rows (40#x30 reps total)/ Incline DB Press (80#x30 reps total) * [Waterbury Method - A1 5reps, 30 sec, A2 5reps, 30 sec, etc.]
-Accessory Superset II: Low Cable Woodchoppers (3x10)/ Face Pulls (3x12)

Conditioning: Intermittent Jump Rope skipping for 10 minutes.

Matthieu Hertilus
12-02-2009, 02:21 PM
Day2 (12/2)

5x30m/ 2x100m (30m run-in)/ 10 minute Jog

*Terrible day. This is what I get for not foam rolling the night before like I always do. No one to blame but myself, will be better tomorrow

Matthieu Hertilus
12-03-2009, 01:00 PM
Day 3 (12/3)

Lower Body:
Back Squat: [135#x5, 185#x5, 225#x3] 270#x5/ 305#x5/ 330#x2/345#x1/ 365#x1*
-DB Bulgarian Split Squat: 4x6x60#
-Accessory Superset: Manual Hamstring Curl (3x8)/ Pull-Throughs (3x10)

Light Aerobic Work: 10 minute steep hill walk

* Will probably focus on the front squat in my next cycle as I feel that works better for me in terms of overall leg and core development

Matthieu Hertilus
12-04-2009, 04:43 PM
Day4 (12/4)

Sled Sprints (all approximately 40m): 2x70#/ 2x90#/ 2x115#/ 3x135#/ 2x160# (Marching)

Matthieu Hertilus
12-05-2009, 10:26 AM
Day5 (12/5)

Standing Military Press: [95#x5x2] 125#x5/ 140#x3/ 155#x1
-Alternating DB Shoulder Press: 5x10x30#
-Accessory Superset [Waterbury Method - A1)5 reps/30sec/A2) 5reps...] Weighted Chin-Ups (70#x 30 total reps)/ Weighted Dips (70#x 30 total reps)
-Ab Work: Plate Choppers (3x16x45#)

*Next week is a deload week. Will probably change up the routine since 5/3/1 doesn't seem to be working out for me. Will still incorporate sprints but as far as lifting, I need to address weaknesses (shoulder flexibility, core strength, grip) and up the intensity. I will take some time to think something up but I'm leaning toward using the Modified version of the Smolov which Pavel spoke about in Beyond Bodybuilding except I would use it with deadlifts. While I am still intrigued by competing in a few powerlifting competitions, I feel as though targeting front squats (for my core), single leg work, and additional hamstring work (GHR/ RDL, etc.) will help me once I go back to the back squat.

Initial Plan:
Monday - Bench Specialization (Pavel Smolov) + Assistance Work (Chin-ups/Dips) + Abs
Tuesday- Deadlift Specialization (Pavel Smolov) + Assistance Work (Fr. Squats/ Single Leg Work/ Hamstring Work) + Abs
Wednesday - Rest
Thursday - Bench Specialization (Pavel Smolov) + Assistance Work (Pullups/ Dips) + Abs
Friday - Deadlift Specialiazation (Pavel Smolov) + Assistance Work (Fr. Squats/ Single Leg Work/ Hamstring Work) + Abs
Saturday/Sunday - Rest

Still tinkering though...

Matthieu Hertilus
12-08-2009, 04:02 PM
Deload Week

Pwr Clean + Press (3x8x40kg) [1 Pwr Clean, 8 presses]
Pwr Curl: 3x8x40kg
Lying DB Tricep Ext.: 3x10x25#
Russain Twist: 3x10x20kg

Light Conditioning: 5x20sec work/ 90 sec rest [Real Runner]

Matthieu Hertilus
12-14-2009, 08:12 AM
New Program:
Korte's 3x3

Based on new maxes:
Back Squat - 365#/ Bench Press - 265#/ Deadlift - 405#

Wk 1 (58% - +25# for BS, +10# for BP, +15# for DL)
Day 1(12/14)
Back Squat - 8x5x225#
Becnh Press - 8x5x160#
Deadlift - 5x5x245#

Landmine Russain Twist - 3x10x25kg

*Felt a bit run down by the end which is why I only did 5 sets for the DL.
*My modifications to the program:
-Add a heavy abdominal exercise at the end
-Add "off-day" workouts which include mainly bodyweight circuits, complexes, or med ball work
-Add a sprinting training session at least once/week
-To really boost gains, alternate the sequence of exercises every session

Matthieu Hertilus
12-16-2009, 09:50 AM
Day 2(12/16)
Deadlift - 5x5x245#
Back Squat - 8x5x225#
Bench Press - 8x5x160#

Landmine Russian Twist - 3x12x25kg

*Felt a bit run down even in the beginning, I guess it's the deadlifts that just do me in. Will focus on a more efficient "warm-up" - http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_perfect_workout_checklist
*Didn't have time for a light day yesterday but will work one in tommorow
*May try going back to something pre-wrokout (i.e. Rilose + Rice Syrup w/ Electrolytes combo for increased energy)

Matthieu Hertilus
12-17-2009, 10:33 AM
Day 3(12/17)

Sled Runs:
3x3x40m (70#) - 45 sec b/t reps/ 120 sec b/t sets

Sledgehammer Work: 4x30sec (30 sec rest)

*The warm-up took more time than usual since I put more emphasis on a certain sequence: General warm-up (2 min jump rope), Static Stretching, Dynamic Stretching, Neural Activation (Light Plyos)

Matthieu Hertilus
12-18-2009, 09:43 AM
Day 4(12/18)

Bench Press - 8x5x160#
Deadlift - 5x5x245#
Back Squat - 8x5x225#

Landmine Russian Twist - 3x14x25kg

Matthieu Hertilus
12-21-2009, 09:47 AM
Wk 2 (60%)

Day 1(12/21)
Back Squat - 8x5x235#
Bench Press - 8x5x165#
Deadlift - 5x5x250#

Landmine Russian Twist - 4x10x25kg

Matthieu Hertilus
12-23-2009, 09:48 AM
Day 2(12/22)
Deadlift - 6x5x250#
Back Squat - 8x5x235#
Bench Press - 8x5x165#

Landmine Russian Twist - 4x12x25kg

*Don't know how I got through this one since I definitely didn't have the energy I normally do. May try adding extra deadlifts at the end in order to get to to 40 reps total each session.

Matthieu Hertilus
12-25-2009, 12:03 PM
Day 3(12/25)
Bench Press - 8x5x165#
Deadlift - 6x5x250# [3 sets standing on a 45# plate]
Back Squat - 8x5x235#

Landmine Russian Twist - 4x16x25kg

*This was brutal. I kept all rest periods strictly to 90sec and I was definitely feeling it. Will do some light back and arm work tomorrow along with a jump rope ladder to burn some extra calories. Next week I up the weight to 62% and start week 2 of my V-Diet. I can't wait until I can eat real food again on a regular basis and start performance eating. Be on the lookout for videos of my sessions as I will be getting a Flip Camera soon and start uploading them to You tube.

Matthieu Hertilus
12-28-2009, 10:31 AM
Wk 3 (62%)

Day 1(12/28)
Back Squat - 8x5x240#
Bench Press - 8x5x170#
Deadlift - 5x5x270#

Towel Pullups - 10, 6, 6, 4, 4
Decline Spiderman Pushups - 3x20

*Really feeling run down on this low cal diet, but I know it will be worth it.

Matthieu Hertilus
12-30-2009, 01:26 PM
Day 2 (12/30)
Deadlift - 5x5x270#
Back Squat - 8x5x240#
Bench Press - 8x5x170#

Farmer's Walks (70# DBs) - 90m, 60m x2

*What a difference training a different time of day makes + an improved warm-up
-Jump Rope x100/ Lunges x12
-Jump Rope x100/ Single Leg RDL x12
-Jump Rope x100/ Walking Quad Stretch x16
-Jump Rope x100/ Drop Lunges x12
-Jump Rope x100/ Hurdles (Hip Mobility)

-Light Band Rows x30/ Pec Stretch X2
-Shoulder Dislocates w/ light Band

-Light Cleans - 3x3x50kg

Matthieu Hertilus
01-01-2010, 01:39 PM
Day 3(1/1)

Bench Press - 8x5x170#
Deadlift - 2x5x245#, 3x5x260#
Back Squat - 8x5x240#

*Just realized this was the week that I was supposed to do 260# for deadlifts, not 270#. Will adjust next week with more volume.
*Nothing left in the tank for any accessory work, will save it for tomorrow.

Matthieu Hertilus
01-04-2010, 03:05 PM
Wk 4 (64% - End of the Volume Phase)

Day 1(1/4)
Back Squat - 8x5x250#
Bench Press - 8x5x175#
Deadlift - 5x5x270#

Farmer's Walk - 2xALAP (70# DBs)

Matthieu Hertilus
01-07-2010, 09:04 AM
Day 2(1/6)

Deadlift - 5x5x270#
Back Squat - 8x5x250#
Bench Press - 8x5x175#

*Deadlifts were a struggle today. Didn't have the energy I had like Monday, probably due to complete glycogen depletion, meaning no accessory work. V-Diet really getting to me but I just have 11 more days until the transition period, after which I start the Anabolic Diet

Matthieu Hertilus
01-09-2010, 05:04 PM
Day 3(1/8)

Bench Press - 8x5x175#
Deadlift - 5x5x270#
Back Squat - 8x5x250#

*End of the 4 week volume phase. Next week starts "competition phase" of Korte's 3x3. Much improved DL form after taping myself. Starting a YouTube page to keep track of lifts, receive feedback, and hopefully help others. Website still in the works. Though I don't have the knowledge I feel I need right now to take on such a project, perhaps I will focus my site just on that so that we can all learn together. Also looking into ordering some track spikes to start competing at the NY Armory on weekends. Will also look into take some pics after my V-diet to get into some modeling in any aspect (i.e. sports companies such as Nike, supplement brands like Met-rx, etc.).

Matthieu Hertilus
01-09-2010, 05:08 PM
Day 4(1/9)

Strongman Training
-Sled Drags [90#x50m] Forward + Backward x3/ Sideways x4
-Sledgehammer Work - 6x60sec slams on tire [60 sec rest]
-Farrmer's Walks - 2x60m (45# plates w/ 3 fingers)
-DB Side Bends Finisher - 70#x30 reps/side

*More of a "light day" but will still make some modifications for next week: shorter rest on sledgehammer work, more intensity for the farmer's walks, additional ab work

Matthieu Hertilus
01-11-2010, 07:10 PM
Korte 3x3 Phase II - Competition Phase
Summary: Phase II
Day l
squat: 2x1
bench: 5x4
deadlift: 3xx

Day 2
daedlift: 2x1
squat: 3x3
bench: 5x4

Day 3
bench: 2x1
deadlift: 3x3
squat: 3x3

Wk 1(80%)
Back Squat: 2x5x160#/ 1x5x205#/ 1x3x235#/ 1x3x260#/ 2x1x315#
Bench Press: 5x4x165# (60%)
Deadlift: 1x3x250# (standing on 1 plate)/ 1x3x250# (standing on 2 plates)/ 1x3x250#(standing on 3 plates)

Sledgehammer Work: 5x60sec. (30 sec rest) [avg - 42 hits]

Matthieu Hertilus
01-20-2010, 12:14 PM
Day 2 (1/13)
1x5x215#, 1x3x250#, 1x1x270#, 1x1x285#.

Back Squat: 3x3x235#
Bench Press: 5x4x165#

Sledgehammer Work: 3x2 min rounds (1 min rest)

Matthieu Hertilus
01-20-2010, 12:15 PM
Day 3(1/15)
Bench Press:
1x5x145#, 1x3x165#, 1x3x180#, 1x1x200#

Deadlift: 3x3x250#
Back Squat - 3x3x235#

Sledgehammer Work - 7x60sec rounds (20 sec rest)

Matthieu Hertilus
01-20-2010, 12:16 PM
Wk 2(85%)
Day 1(1/18)
Back Squat:
2x5x165#, 1x5x205#, 1x3x235#, 1x3x285#

Bench Press: 5x4x165#
Deadlift: 3x3x250#

Sledgehammer Work: 7x60sec rounds (15 sec rest)

Matthieu Hertilus
01-20-2010, 12:28 PM
Day 2(1/20)
2x5x205#, 1x3x250#, 1x1x270#, 1x1x285#

Back Squat: 3x3x235#
Bench Press: 5x4x165#

Sledgehammer Work: 300 hits AQAP - 8 min, 40 sec.

*Was able to squat barefoot with good depth, proof that I don't need to rely on WL shoes. Will do some sprint work tomorrow as it has been far too long since I've done any.

Matthieu Hertilus
01-21-2010, 08:58 AM
Day 3(1/21)
Sprint Work

Warm-Up (2x20m each except for Jog):
Jog 400m
High Knee March
Butt Kicks
Lateral Shuffle

Light Plyometrics:
Bounds for Distance - 1x10
Bounds for Height - 1x10

Sprint Work:
Standing Falling Starts - 3x60m
Flying 30s - 2x
Jog-Sprint-Stride [30-30-30] - 2x

*Felt pretty good despite a slightly muddy field that isn't really a smooth surface. Just felt good to be back out there.

Matthieu Hertilus
01-22-2010, 10:29 AM
Day 4(1/22)
Vertimax Work:
Hip Flexor Knee Drive - 4x8/side
Jump Squats - 4x4

Bench Press:
1x5x145#, 1x3x165#, 1x3x185#, 1x1x200#

Deadlift (elevated on one 45# plate) - 3x3x255#
Back Squat - 3x3x235#

Sledgehammer Work: 300 hits AQAP - 9 min
-added an extra 20 hits as a penalty to myself

HLR - 10,8,6,3,3

Matthieu Hertilus
01-23-2010, 08:25 AM
Day 5(1/23)
Sprint Work

Warm-Up (2x20m each except for Jog):
Jog 400m
High Knee March
Butt Kicks
Lateral Shuffle

Speed Endurance
2x60m (~60-70% effort)
4x100m (~80-85% effort) [4 min rest b/t sets]

*I will get better. I just need the reps. Just takes some time and diligence on my part.

Matthieu Hertilus
01-25-2010, 09:23 AM
Wk 3(90%)
Day 1(1/25)
Vertimax Work:
Hip Flexor Knee Drive - 4x3 triples/side
Jump Squats - 4x4

Back Squat:
1x5x205#, 1x3x205#, 1x3x255#, 1x1x295#, 1x1x325#
1x1x350#, 1x1x335#

Bench Press: 5x4x165#
Deadlift: 3x3x250#

HLR: 5X6/ Med Ball Slam: 3x12x12#

*Those Back Squats were really tough. It may be the shoes, but it may be more so that I'm just that carb depleted. Looks like it's time to start reintroducing them into my diet for a little while before starting the AD.

Matthieu Hertilus
01-27-2010, 11:12 PM
Day 2(1/27)
Sled Work:
2x50mx45# (near full recovery)
5x50mx70# (near full recovery)
-emphasis on speed and acceleration technique

Sledgehammer Work:
4 rounds: 50 sledgehammer hits/ 15 pushups (alternating between decline and incline with knee tuck)

Matthieu Hertilus
01-28-2010, 09:49 AM
Day 3(1/28)

2x3x205# (RDL), 1x5x255#, 1x3x285#, 1x1x315#, 1x1x345#, 1x1x365#
2x1x380#; 2x2x315#

*Bulgarian Split Squat: 2x3x135#, 2x3x135# (Front Loaded)
Bench Press: 5x4x165#

Sledgehammer Work:
3x2min rounds/ 45 sec rest (avg 74 reps/round)

* Been having pain on the back of my leg, perhaps from too much squatting. My competition is not until the end of February so for now I will lay off back squats entirely and stick to accessory movements in its place that don't aggravate this injury(i.e. Bulgarian split squats, Good Mournings, Trap Bar Deadlift elevated). Overall, I think I'll go back to a more traditional training split targeted for sprinting, while still opening the option for PL meets --- low volume, heavy reps, high frequency for the main lifts (purely for neurological development) and a few accessory movements to address weaknesses (core, hamstrings, etc.) on a 3 or 4 day split: Vertical Push/Vertical Pull; Horizontal Push/Horizontal Pull; Hip Dominant; Quad Dominant. Though I am QUITE intrigued by this new CA Cycle. I will find a way to integrate O'Lifts into the new routine. For now though, I will play out the rest of this cycle to have a better analysis of Korte's 3x3 system.

Matthieu Hertilus
01-29-2010, 01:09 PM
Day 4(1/29)

Bench Press:
1x3x155#, 1x3x185#, 1x3x235#
2x1x250#; 3x3x225#

Weighted Chin-Ups/ Weighted Dips

Farmer's Walk
3x 40m x100# (each hand)

*Bad transition off th V-diet, but will really focus on eating right and training smart. Don't really like benching this much but will use it in my new routine starting next week. Still figuring some of the details but I like the idea of frequent heavy lifts. Perhaps do the Russian Squat Cycle (replacing the back squat with deadlifts) and still focused on movement specific days. I'll replace front squats and trap bar deads for back squats until this injury clears up and use a different hip-dominant movement on those days since I'll already be deadlifting quite a bit. Welcome back standing presses, pushup variations, rows, and pullups! And let's not forget speed work.
*Will also start using the Anabolic Diet, maybe I'm a carb-a-phobic, and focus on pre/peri training nutrition (probably the bulk of my carbs during the week) since I train in the morning

Matthieu Hertilus
02-01-2010, 07:58 PM
*New Cycle*
- follows a similar template to many of Eric Cressey's programs
- 4 day weight training split: Quad Dominant, Hip Dominant, Upper Body (Horizontal Push/Pull(, Upper Body (Vertical Push/Pull)
- Speed Work @ least 2 days a week
- Biggest thing I have to tighten up is my diet. I can perform well on lower calories, plus I need to drop some fat. I did horrible on the transition weeks off the V-Diet (too many calories too soon). I could use the support and just knowing that other are checking on me as well would mean alot, but this next 28 days is all business. I know I can do it and I've seen the results, it's all about doing it again: Pre/Peri Training Nutrition will be a bigger focus, Post Training will be just BCAA + Creatine. The other meals will be high protein/ moderate fat w/ 1 or 2 of them being shakes.
-Got hit with the injury bug so no squats of any kind for now.
-Just had this revelation today, so the diet starts anew tommorow, though I got a head start on the training today.
-Still going to compete in my first PL comp later this month just cause I have to.

Day 1 of 28(2/1/10)
*Quad Dominant

Trap Bar Deadlift:
205#x5, 245#x5, 305#x5
315#x5, 345#x5, 365#x5

Step Ups w/ knee ups: 2x8x155#, 2x6x175#

Real Runner (30 stride/ set):
Lv 3/ Lv 4/ Lv5 (twice through)

Matthieu Hertilus
02-02-2010, 11:08 AM
Day 2 of 28(2/2/10)
*Upper Body (Horizontal Push/Pull)

Bench Press:
165#x3, 185#x3, 215#x3
225#x4, 235#x2, 230#x4, 240#x2

Incline Rows - 4x10x25#
Band Pushups - 4x10

Landmine - 3x6x45#

BB Curls - 50 reps in 4 sets (45#)

Finisher - Sledgehammer Work (300 reps in 8:36)

*Bench was a real grind

Matthieu Hertilus
02-04-2010, 03:50 PM
Made some modifications and made a program (closely following Eric Cressey's approach to strength building and protecting the shoulder) which will span for the next 16 weeks.
1st Cycle (4 weeks - 3 on/ 1 deload): Stage System
2nd Cycle (4 weeks - 3 on/ 1 deload): Clusters
3rd Cycle (4 weeks - 3 on/ 1 deload): Singles

Split -4 day split (2 Total Body days, 1 Upper, 1 Lower, 1 weekend lift)
Goals - Increase total strength (over 455# deadlift), Better core and grip strength, Joint health
Diet: 1st 4 weeks (Low cal diet/ Low carb diet- fat loss)
2nd 4 weeks (Medium cal diet/ Low carb - strength building)
3rd 4 weeks (Medium-High cal diet/ Cyclical carb - strength building)

1st Cycle:
Day 1 (Total Body)
A1) DB Swings - 4-6x3
A2) Deadlift (from deficit) - 3,4,5* (all done with 5 rep max)
B1) Med Ball Slam - 4-6x3
B2) Weighted Pullups - 3,4,5*
C) Turkish Get-Up - 6x3
D) Farmer's Walk - 4x40m

Day 2 (Lower Body)
A1) Deadlift - 3x1(>90%), 3x4
A2) Hip Flexor Stretch/ Ankle Mobilization
B1) Front Loaded Single Leg Work - 3x8, 1x10
B2) Landmines - 3x6
C) Real Runner - 5x

Day 3 (Upper Body)
A1) Rack Pulls - 3x3, 3x5
A2) Floor Press - 6x6
B1) Face Pulls - 4x10, 1x15
B2) Renegade Rows - 4x8
C) Weighted Chin-Ups - 4x5
D1) BB Curls - 3x10
D2) French Press or Band Pushdowns - 3x10

Day 4 (Total Body)
A1) Plyo Pushups - 4-6x3
A2) Floor Press - 3,4,5* (all done with 5 rep max)
B1) DB Swing - 4-6x3
B2) Snatch Grip-Deadlift - 3,4,5*
C) Turkish Get-Up - 6x3
D) Farmer's Walk - 4x40m

* There will also be atleast 1 day at the track purely for speed work (10x30m w/ full recovery)
* And off days will be dedicated to a session of mobility/ static stretching and soft tissue work
* Any other work will include light upper body work (100 band rows/day & 50 pushups)

Thoughts, comments, suggestions???
Would love to hear what people think

Matthieu Hertilus
02-08-2010, 08:44 AM
New 12 week cycle, new thread...
Follow me @ Mhert's Log "MeAmStrong"