MHert's Training Log - "MeAmStrong"

[Matthieu Hertilus]

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]

Cycle 1/ Week 1
Day 1 (2/8) - Full Body

DB Swing - 5x3x50#
Snatch Grip DL - 3,4,5,5,5 x 225#

Med Ball Slam - 4x3x12#
Weighted Pullup - 3,4,5,5 x 60+#

TGU - 3Xx3x25#

Sledgehammer Work - 3x3min rounds
-Alternating 10 swings on each side
-60 sec b/t rounds
-Avg: 120 total swings/round

[Matthieu Hertilus]

Day 2(2/10)

Deadlift:
185#x5, 225#x3, 275#x3, 315#x3, 345#x1, 365#x1
385#x1x2, 400#x1
340#x3x3

Single Leg Work: Front Loaded Reverse Lunges- 3x8x135#, 1x6x115#
Core Work: Back Ext - 3x12x25#/ No Support Incline Plate Press - 3x20x25#

Finisher: Real Runner (5x24 strides, Lv 5, 30 sec rest)

*One of the most efficient training session I've had in a while. Not a lot of rest, just kept going. Deadlifts felt great; I definitely could've done another 30#

[Matthieu Hertilus]

Day 3(2/11): Upper Body

A1)Rack Pulls:
185#x3, 245#x3, 295#x3
315#x3x3 (mid-thigh) 3x3 (just above the knee)
270#x5x3
A2)Floor Press:
155#x3, 185#x3, 195#x3, 200#x3, 205#x3, 210#x3

B - Accessory Work
Face Pulls - 3x10x55#/ Renegade Rows - 3x8x30#

C - Arms
DB Curls - 3x8x25#/ French Press - 3x10x50#

Finisher: [3 rounds/ 60 sec b/t rounds]
-Real Runner (Lv. 3) x40 strides
-Med Ball Slam (25#) x10
-Med Ball Pushups x10

[Matthieu Hertilus]

Day 4(2/13): Full Body

4 sets:
DB Swings (50#x5)
Snatch Grip Deadlift (225#x3)

6 sets:
Med Ball Slam (13#x3)
Weighted Chin-Ups (60#x3)/ 3x6x60#

DB Complexes (3 rounds, 45 sec rest)
-Push Press x10
-Single Leg RDL x12
-Bent Over Rows x10
-Reverse Lunges x12
-Neutral Grip Pushups x20

Arms (3 sets) - Hammer Curls (25#)/ French Press (50#)

*Need to tweak the total body days to resemble more of contrast training (one day for strength, one day for conditioning). Other than that, complexes were a nice complement and they will definitely be implemented more often.

[Matthieu Hertilus]

Wk II
Day 1 (2/15) - Full Body

DB Swing - 5x5x50#
Snatch Grip DL - 3,4, 3x5, x3 x 225#
-60 sec rest between sets

Med Ball Slam - 4x5x12#
Weighted Pullup - 4,5, 2x6, 2x4 x 60+#
-60 sec rest between sets

DB Complex (3 rounds/ 60 seconds between rounds/ 25# DBs)
-Push Press x12
-Single Leg RDL x20
-Rows x10
-Rev. Lunges x16
-Neutral Grip Pushups x15

*Still getting used to Sn. Grip DLs, probably need to use a lighter med ball for that contrast, otherwise, felt pretty good

[Matthieu Hertilus]

Day 2(2/16) - GPP

3 Rounds (3 minute rest):
-Power Snatch x3 (50kg)
-Real Runner x40 strides (Lv. 2)
-Power Clean x3 (50kg)

3 rounds (2.5 minute rest):
-Power Clean x3 (60kg)
-Real Runner x40 strides (Lv. 2)
-Power Clean x3 (60kg)

2 rounds (2 minute rest)
-Power Clean x3 (75kg)
-Real Runner x40 strides (Lv. 2)
-Bench Press x3 (225#)

*Just felt like I had to do something today. Attacking this fat loss hard and quick. Won't know what I'm doing tomorrow until I see how I feel in the morning - upper/ lower/ or rest. Will tweak the complex for next time (shorter rest periods, nix the bench press and snatches for push presses and more cleans, higher weights on the cleans)

[Matthieu Hertilus]

Day 3(2/17) - Lower Body

Deadlift:
185#x5, 225#x3, 275#x3, 315#x3, 345#x1, 375#x1
385#x1, 395#x1, 405#x1
325#x3x2

Accessory Superset (3 sets)
-GHR x12
-Walking Lunges x16 (35# DBs)

Heavy Core Work
-3x30sec weighted isometrics

Short Metcon (2 rounds/ 60 sec b/t rounds)
-DB Snatches (35#x3/side, 55#x3/side, 70#x3/side)
-DB Swings (35#x3/side, 55#x3/side, 70#x3/side)
-No rest: between increased weights, switching hands, snatches to swings

*Loved the short metcon. Will probably extend it on my next GPP day.

[Matthieu Hertilus]

Day 4(2/18) - Upper Body

Rack Pulls:
185#x3, 225#x3, 275#x3, 315x3
335#x3x3 (just above the knee)
275#x5x3

Accessory Superset (4 sets)
-2 Band Pushup x12
-DB Rows x10 (70#)

BB Curls - 3x8x65#

Heavy Core Work - 3x30sec weighted isometrics

Short Metcon (2 rounds/ 60 sec b/t rounds)
-[1 minute] Med Ball Pushup/Slam Ladder (25#) 1-4
-[1 minute] Farmer's Walk (70#)

*Strange that my training performance stays high on the Bare Basics Diet. Got to thank para training nutrition. Very excited for tomorrow's GPP session {Spoiler Alert - Gary's Half-Hour "Power Clean" Challenge}

[Matthieu Hertilus]

Wk3
Day 1(2/21) - Full Body

DB Swing - 3x4x50#
Snatch Grip DL: 255#x3x4, 225#x4x3

Med Ball Slam - 3x4x10#
Weighted Chinup - 60#x4x2, 85#x4x3, 50#x4x2

DB Complex (3 rounds/ 60 seconds between rounds/ 30# DBs)
-Push Press x6
-Single Leg RDL x20
-Rows x10
-Rev. Lunges w/ knee up x20
-Neutral Grip Pushups x20

Heavy Core Work - 3x45sec weighted isometrics