May 25, 2016, 09:42:56 PM

Author Topic: 4 Day Program  (Read 114103 times)

Robert Frederick

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4 Day Program
« on: July 11, 2014, 01:15:20 PM »
Boris has just finished modernizing the 4 day program found online in the old spreadsheets and the new one looks like a lot of fun!

Previously it was listed as appropriate for CMS/MS class lifters. That is no longer the case. The 4 day now applies to Class 1 and CMS. See more info here.

It consists of 20 weeks broken into four blocks: adaptation, accumulation, transmutation, and realization. When he created this new program he added front squats to the first month as a corrective exercise for a very common problem he's seeing lately: leaning forward in the squat. Similarly, the rest of the program fits the typical lifter's profile so modifications may be needed in your case. See more info here.

Excel: 4 Day Program

iOS app: All programs, progress tracking, bar path analysis, workout notes and video demos

Android app: All programs, progress tracking, workout notes and video demos

This program comes in only one flavor unlike the three day program. Why? Because it gets less and less productive to create universal programs as the class of the lifter rises. So take this one as the base and make it work for you.

There is one deadlift special exercise you may not be familiar with. It's called the 1 1/2 deadlift here. Basically you lift the barbell up then lower it to your knees then bring it back up again. Sometimes you lower it to the knees twice (1 + 2) and sometimes only once (1 + 1).



Special thanks to FreakGoHome for coming up with a way for the intensity zone charts to update automatically when you make changes to individual exercises. Modifying the program (which you should do as needed) is now a bit easier.





« Last Edit: April 13, 2016, 10:01:34 AM by Robert Frederick »

Martinax

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Re: 4 Day Program
« Reply #1 on: July 11, 2014, 01:55:46 PM »
Sweet

blackboxx

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Re: 4 Day Program
« Reply #2 on: July 11, 2014, 02:28:31 PM »
There is a small bug in the excel sheet on the page (4 day Prep (3)), line 82, the 100-105% bench press max is calculated from the max squat, it should be> =Max!$B$3*MID(C82;1;4)&"-"&Max!$B$3*MID(C82;6;8), but will definitely try this program :)
-----------------------
SQ 250 BP 145 DL 250

Robert Frederick

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Re: 4 Day Program
« Reply #3 on: July 11, 2014, 03:29:32 PM »
There is a small bug in the excel sheet on the page (4 day Prep (3)), line 82, the 100-105% bench press max is calculated from the max squat, it should be> =Max!$B$3*MID(C82;1;4)&"-"&Max!$B$3*MID(C82;6;8), but will definitely try this program :)

Thanks for catching that. The deadlift needs to change to Max!$B$4 as well.

I updated the link to a fixed version for anyone that doesn't want to mess with it.

bvictor

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Re: 4 Day Program
« Reply #4 on: July 11, 2014, 04:09:15 PM »
When he created this new program he added front squats to the first month as a corrective exercise for a very common problem he's seeing lately: leaning forward in the squat.

This is mainly a problem for closer stance, high bar style squats, correct?  I feel like I have to lean over a bit with my wider stance, low bar technique.  Or is it more referring to the upper back losing tightness during the lift?

Thanks so much for posting this new 4 day program.  Its good to see that more 4 day options are becoming available.  I always worried that I was splitting up the volume incorrectly when trying to divide up a 3 day program to a 4 day split.

Robert Frederick

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Re: 4 Day Program
« Reply #5 on: July 11, 2014, 04:16:57 PM »
This is mainly a problem for closer stance, high bar style squats, correct?  I feel like I have to lean over a bit with my wider stance, low bar technique.  Or is it more referring to the upper back losing tightness during the lift?

This is for low bar and it's to fix your back angle changing excessively during the lift.

Bench Polkov

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Re: 4 Day Program
« Reply #6 on: July 11, 2014, 04:32:11 PM »
Looks like a holiday to me :P

BuccioniPL

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Re: 4 Day Program
« Reply #7 on: July 11, 2014, 04:55:11 PM »
Looks like a holiday to me :P

And a hell for me...!
"Hard in the training, easy in the battle"

BuccioniPL

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Re: 4 Day Program
« Reply #8 on: July 11, 2014, 04:55:44 PM »
This is mainly a problem for closer stance, high bar style squats, correct?  I feel like I have to lean over a bit with my wider stance, low bar technique.  Or is it more referring to the upper back losing tightness during the lift?

This is for low bar and it's to fix your back angle changing excessively during the lift.

I guess paused squat as well is for getting more stability to avoid leaning forward
"Hard in the training, easy in the battle"

Robert Frederick

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Re: 4 Day Program
« Reply #9 on: July 11, 2014, 05:33:42 PM »
I guess paused squat as well is for getting more stability to avoid leaning forward

Yeah, I agree. I forgot that was in there too.

dimitris

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Re: 4 Day Program
« Reply #10 on: July 11, 2014, 05:42:20 PM »
A clarification please: in bench (or deadlift) w/ chains the weight percentage includes the weight of the chains and in bench (or deadlift) w/ chains plus the weight it doesn't, right?

Chreiz

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Re: 4 Day Program
« Reply #11 on: July 11, 2014, 05:53:25 PM »
Looks very interesting.

Robert Frederick

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Re: 4 Day Program
« Reply #12 on: July 11, 2014, 06:49:34 PM »
A clarification please: in bench (or deadlift) w/ chains the weight percentage includes the weight of the chains and in bench (or deadlift) w/ chains plus the weight it doesn't, right?

Load up the bar with the weight given in the spreadsheet then add the chains on top of that weight. One or two links on the ground in the top position and the extra weight off in the bottom position. This way the extra tension is precisely controlled.

hurril

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Re: 4 Day Program
« Reply #13 on: July 12, 2014, 03:15:46 AM »
I would like to know a little more about this guy:

"Squat w/pause at half squat position on the way down"

What is its aim?

What would you say would be the main difference in how a sumo vs a regular deadlifter would apply your programs? Sumo all the time? I know this is a generic program and in reality, that would be a matter of what a given lifter's weaknesses are. But anyway =)

Lastly: what board height is the one in mind for the percentages given in the program?

Thank you very much for putting in so much time with this. There's a so much to pick up here!
« Last Edit: July 12, 2014, 03:25:53 AM by hurril »

mfw

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Re: 4 Day Program
« Reply #14 on: July 12, 2014, 07:18:37 AM »
I train in my garage so I only have a squat rack, flat bench, barbell, bands, blocks, and a dip and chin up station.  Is this program going to be impossible for me to do since a lot of the supplementary exercises require stuff I dont have?  For chest muscles I could do flys w/ bands but I can't figure out what would replace leg press, hyper, or incline bench