I've had a client couple- Doug and Cat- for over 3 years.

Holy hell does time fly. We've worked together through some tremendously awful squats, benches and deadlifts. Some triphasic. Some 5/3/1. Some Casey Williams method, whatever that is. Through the birth of their child. Helping get Cat back to training shape. And as I write all this, they've both made some fantastic strength gains, but more importantly we've grown together as people. I'm grateful that they've let me come along on their journey and gave me a glimpse into their lives. Thank you both.

For reference, I put Doug through a 9 week triphasic block and a 6 week strength block three years prior to this meet. We had Doug's maxes at 400-340-500 (and those were not pretty lifts). Here's what it looked like:

Triphasic weeks 1-3

4/17/2016
***Pause 3 sec at bottom--
 4/24/2016 5/1/2016
Sunday --staying tight Sunday Sunday
Deadlift- 5sec ecc 345 4x3 Deadlift- 5sec ecc 355 4x3 Deadlift- 5sec ecc 365 4x3
Snatch grip RDL*** 135 10x10 Snatch grip RDL*** 135 10x10 Snatch grip RDL*** 185 5x10
Partner GHR 3 sec ecc, push back up 5x10 Partner GHR 3 sec ecc, push back up 5x10 Partner GHR 3 sec ecc, push back up 5x10
Pull ups 50 reps total Pull ups 50 reps total Pull ups 5x5
Monday
***3 sec ecc/pause/concentric
 Monday Monday
Bench-3 sec ecc 225 4x3 Bench-3 sec ecc 245 4x3 Bench-3 sec ecc 265 4x3
DB incline*** 25-35# 5x10 DB incline*** 25-35# 5x10 DB incline*** 25-35# 5x10
DB tricep ext*** 5x10 DB tricep ext*** 5x10 DB tricep ext*** 5x10
Triple tricep ext 2 sets to failure Triple tricep ext 2 sets to failure Face pulls 100 reps total
Wednesday Wednesday Wednesday
Squat- 5sec ecc 245 4x3 Squat- 5sec ecc 265 4x3 Squat- 5sec ecc 285 4x3
DB step ups 50# 5x10each leg DB step ups 50# 5x10each leg DB step ups 50# 5x10each leg
TKE's 100 reps each TKE's 100 reps each TKE's 100 reps each
Prone rear delts 10# 5x10 pauses DB rows heavy 5x10 Prone rear delts 10# 5x10 pauses
backwards sled quad pump backwards sled quad pump backwards sled quad pump
Friday ***Work on neutral Friday
***Work on neutral
 Friday
***Work on neutral
BB standing shoulder press ***Light 5x10 BB standing shoulder press ***Light 5x10 BB standing shoulder press ***Light 5x10
BB row light 5x10 pause at top BB row light 5x10 pause at top BB row light
5x10 pause at top
DB front and lat raise pump DB front and lat raise pump DB front and lat raise pump
DB hammer curl pump DB hammer curl pump DB hammer curl pump
Leg curl/ext light 100 reps each Leg curl/ext light 100 reps each Leg curl/ext light 100 reps each

 

Triphasic 4-6

5/8/2016 5/15/2016 5/22/2016
Sunday Sunday Sunday
Deadlift 345 4x3 Deadlift 355 4x3 Deadlift 365 4x3
Stiff leg deads 225 5x10 Stiff leg deads 275 3x8 Stiff leg deads 135-185-225-275-135 10,8,6,4,20
Partner GHR 3 sec ecc, push back up 3x10 Partner GHR 3 sec ecc, push back up 3x10 Partner GHR 3 sec ecc, push back up 3x10
Leg curl light 100 reps total Leg curl light 100 reps total Leg curl light 100 reps total
Pull ups 10-20# 25 reps total Pull ups 10-20# 25 reps total -
Monday **pause first rep Monday Monday
Bench 225 4x3 Bench 245 4x3 Bench 265 4x3
DB floor press 70-90# 2x20 DB floor press 75-95# 2x20 DB floor press 80-100# 3x15
JM press ~135 5x10 JM press ~135 5x10 JM press ~135 5x10
Tricep push downs
 100 reps total
Tricep push downs
 100 reps total
Tricep push downs
 100 reps total
Wednesday Wednesday Wednesday
Squat 245 4x3 Squat 265 4x3 Squat 285 4x3
Zercher squat** 135 5x10 Front squat** 135 5x10 Zercher squat** 135 5x10
Wall sits** superset** 5x 1 min Wall sits** superset** 5x 1 min Wall sits** superset** 5x 1 min
Leg press 5x10 pauses Leg press 5x10 pauses Leg press 5x10 pauses
TKE's 100 reps each TKE's 100 reps each TKE's 100 reps each
backwards sled quad pump backwards sled quad pump backwards sled quad pump
Friday
***Work on neutral
 Friday
***Work on neutral
 Friday ***Work on neutral
Goblet squat light 5x10 Goblet squat light 5x10 Goblet squat light 5x10
Arnold press ***Light 5x10 Arnold press ***Light 5x10 Arnold press ***Light 5x10
Meadows rows light 5x10 pause at top Meadows rows light 5x10 pause at top Meadows rows light
5x10 pause at top
DB front and lat raise
 pump
DB front and lat raise
 pump
DB front and lat raise
 pump
DB hammer curl pump DB hammer curl pump DB hammer curl pump
Leg curl/ext light 100 reps each Leg curl/ext light 100 reps each Leg curl/ext light 100 reps each

 

Triphasic 7-9

5/29/2016 6/5/2016 6/12/2016
Sunday Sunday Sunday
Deadlift- pause 335 4x3 Deadlift- pause 355 4x3 Deadlift-pause 375 4x3
Snatch grip RDL 185 5x10 Snatch grip RDL 225 4x8 Snatch grip RDL 275 3x6
Partner GHR 3x10x3sec ecc Partner GHR 3x10x3sec ecc Partner GHR 3x10x3 sec ecc
machine ham curl light 4x20 machine ham curl light 3x20 machine ham curl light 2x20
Pull ups 25# 3xfailure Pull ups 35# 3xfailure Pull ups 45# 1xfailure
BW 1xfailure
Monday Monday Monday
Bench 235 4x3 Bench 255 4x3 Bench 275 4x3
DB bench 70-90# 2x20 DB bench beat last week 2x20 DB bench beat last week 2x20
DB tricep ext 40#? 5x10 DB tricep ext 45#? 4x8 DB trice ext 50-55#? 4x6
Push ups 100 reps total Push ups 100 reps total Push ups 100 reps total
Wednesday Wednesday Wednesday
Squat 255 4x3 Squat 275 4x3 Squat 295 4x3
Pause front squat 135 3x10x3sec Pause front squat 155 3x8x3sec Pause front squat 185 3x6x3sec
Wall sits** superset** 5x 1 min Wall sits** superset** 5x 1 min Wall sits** superset** 5x 1 min
Leg press** 5x10 pauses Leg press** 5x10 pauses Leg press** 5x10 pauses
TKE's 100 reps each TKE's 100 reps each TKE's 100 reps each
Leg ext 1xfailure Leg ext 1xfailure Leg ext 1xfailure
Friday
***Work on neutral
 Friday
***Work on neutral
 Friday
***Work on neutral
Goblet squat light 5x10 Goblet squat light 5x10 Goblet squat light 5x10
Spoto press 185 5x5x60sec rest Spoto press 185 5x5x60sec rest Spoto press 185 5x5x60sec rest
Arnold press ***Light 5x10 Arnold press ***Light 5x10 Arnold press ***Light 5x10
Meadows rows light 5x10 pause at top Meadows rows light 5x10 pause at top Meadows rows light
5x10 pause at top
DB front and lat raise
 pump
DB front and lat raise
 pump
DB front and lat raise
 pump
DB hammer curl pump DB hammer curl pump DB hammer curl pump

 

Some takeaways:

-We kept volume the same on the main movement and slightly increased the intensity week to week.

-I hammered him with volume in the main assistance movement for hypertrophy and work capacity.

Strength Block 1-3

6/19/2016 6/26/2016 7/3/2016
Sunday Sunday Sunday
Deadlift 355 3x5 Deadlift 405 3x3 Deadlift 455 3x1
Snatch grip RDL 185 5x10 Snatch grip RDL 225 4x8 Snatch grip RDL 275 3x6
Partner GHR 3x10x3sec ecc Partner GHR 3x10x3sec ecc Partner GHR 3x10x3 sec ecc
KB Swing band resisted 3x10 KB Swing light 3x20 KB swing light 2x20
Pull ups BW 50 reps total Pull ups BW 40 reps total Pull ups BW 30 reps total
BW 1xfailure
Monday Monday Monday
Bench 235 3x5 Bench 275 3x3 Bench 295-305-315 3x1
DB incline RPE8 3x15 DB incline RPE9 (beat last week) 2x15 DB incline light 3x10
DB tricep ext heavy 4x6-8 DB tricep ext heavy 4x6-8 DB trice ext heavy 4x6-8
Push ups 1xfailure - - - Push ups 1x failure
Wednesday Wednesday Wednesday
Squat 285 3x5 Squat 315 3x3 Squat 345 3x1
Lunges 135 3-5x15-20reps Lunges 135 3-5x15-20 DB step ups light 3x10
Leg press 5x10 pauses Leg press 5x10 pauses
unilateral leg press
 5x10 pauses
TKE's 100 reps each TKE's 100 reps each TKE's 100 reps each
Leg ext 3x10, 1xfailure Leg ext 3x10, 1xfailure Leg ext 1xfailure
Friday
***Work on neutral
 Friday ***Work on neutral Friday
***Work on neutral
Goblet squat light 5x10 Goblet squat light 5x10 Goblet squat light 5x10
Spoto press 185 5x5x60sec rest Spoto press 185 5x5x60sec rest Spoto press 185 5x5x60sec rest
Arnold press ***Light 5x10 Arnold press ***Light 5x10 Arnold press ***Light 5x10
DB row 50# 1xfailure DB row 50# 1xfailure DB row 50# 1xfailure
DB front and lat raise
 pump
DB front and lat raise
 pump
DB front and lat raise
 pump
DB hammer curl pump DB hammer curl pump DB hammer curl pump

 

Strength Block 4-6

7/10/2016 7/17/2016 7/24/2016
Sunday Sunday Sunday
Deadlift 365 5x5 Deadlift 385 4x4 Deadlift 405 3x1, 1 set to failure
Sumo stiff leg 185 5x10 Sumo stiff leg 225 4x8 Sumo stiff leg 275 3x6
Partner GHR 3x10x3sec ecc Partner GHR 3x10x3sec ecc Partner GHR 3x10x3 sec ecc
KB Swing band resisted 3x10 KB Swing light 3x20 KB swing light 2x20
Pull ups BW 50 reps total Pull ups BW 40 reps total Pull ups BW 30 reps total
BW 1xfailure
Monday Monday Monday
Bench 275 3x5 Bench 295 3x3 Bench 275-295-315 1,1,1 set to failure
DB floor press RPE9 3x20 DB floor press add 5-10# 3x15 DB floor press 50# 1 set to failure
DB tricep ext heavy 4x6-8 DB tricep ext light 3x15 DB tricep ext light 3x15
Tricep rope light 4x15 Tricep rope light 4x15 - - -
Face pulls 100 reps Face pulls 100 reps Face pulls 100 reps
Wednesday Wednesday Wednesday
Squat 275 5x5 Squat 315 3x3 Squat 225-275-315 5,3,1 set to failure
Front squat 185 3x8 Front squat 185 3x8 - - -
Leg press heavy 5x10 pauses Leg press heavy 5x10 pauses
unilateral leg press
 5x10 pauses
TKE's 100 reps each TKE's 100 reps each TKE's 100 reps each
Leg ext slow tempo 3x10, 1xfailure Leg ext slow tempo 3x10, 1xfailure Leg ext slow tempo 1xfailure
Friday
***Work on neutral
 Friday ***Work on neutral Friday
***Work on neutral
Goblet squat light 5x10 Goblet squat light 5x10 Goblet squat light 5x10
Spoto press 205 5x5x60sec rest Spoto press 205 5x5x60sec rest Spoto press 185 5x5x60sec rest
Arnold press ***Light 5x10 Arnold press ***Light 5x10 Arnold press ***Light 5x10
DB row 50# 1xfailure DB row 50# 1xfailure DB row 50# 1xfailure
DB front and lat raise
 pump
DB front and lat raise
 pump
DB front and lat raise
 pump
DB hammer curl pump DB hammer curl pump DB hammer curl pump

 

Some takeaways from the Strength Block:

-We followed a modified 5/3/1 in terms of sets/reps/working weights.

-The main assistance movement stayed in the 6-10 rep range for hypertrophy and work capacity purposes while still targeting weaknesses.

It's really interesting to see how my coaching and programming has evolved as well since the inception of our relationship...

An example of 4 weeks out from this last meet:

BW: 4 weeks out
4/27 Your Notes
Sunday
Deadlift speed! 345 two short reds 6x2x :30 rest Good
Block pull 405 6x1x 60 rest Kind of fun
Meadows row 3 plates +10+10 3x6x 90 rest Ok
Neutral grip pull ups BW+35 3x5x 90 rest Not bad
DB RDL single leg 50s,60s,70s 3x6x 60 rest Good pull in hams
Walk slight incline 1 mile
Monday Shoulder warm up
Bench 365 5x2x 180 rest Felt great
CG pause incline 275 3x5x 120 rest Good
Full dips BW 3x15x 60 rest fun
Machine row 2plates 2x10x 90 rest Not bad
Band pull aparts, single arm slow and controlled 3x20 each Felt great
Walk slight incline 1 mile Ok
*warm up with wall squats 5x5
Squat 435 5x2x 180 rest Not bad- sets 2-4 were best
Pause squat 315 3x3x 120 rest Smooth
Front squat unrack holds (text me) 315 2x10sec x 30 rest Good
Leg press 5plates 3x10x 120 rest Not bad
Bulgarian split sq 35s 2x10 each x 90 rest Good
DB RDL, single leg 35s 2x10x 90 rest Good
Hanging leg raises BW 4x12x 60 rest Core
Thursday
B.B. OHP 185 2x5 Love it
Seated DB OHP 70s 3x10x90 rest Light is nice
Chest supported IYT 10s 3x10 each x 60 rest Good burn
- - -
Push ups BW 5x10x 30 rest Good
Machine curl same as last week 3x10 I’m tooooo
Machine ext same as last week 3x15 Small

 

Main differences with this peak phase being lower rep schemes with both the main movement and main assistance movement, focusing on building strength. Maintaining volume through the secondary assistance movements.

 

Originally we had done a lot of communication via text, which moved to email, then to the sheet. Moral of the story- I've been in a constant state of learning as a coach just as much as my clients have been in a constant state of learning from me.

Here's the cool part...in his last meet Doug squatted 490 (he was called for depth but I'll leave the video here for your judgement), benched 415, and deadlifted 600. That's a 90lb improvement on his squat, 75lb improvement on his bench, and 100lb improvement on his deadlift. He is 265lbs stronger, but even better than that he is a more confident and more knowledgable lifter.

Well done Doug. I'm proud of you man.

[youtube=http://www.youtube.com/watch?v=o39tDgazKuI]

[youtube=http://www.youtube.com/watch?v=t1Aj969DVpE]

[youtube=http://www.youtube.com/watch?v=VsHQ-5kjrvc]

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