4 Day Program

[joshuadelapenha]

I have two questions for either robert or the master coach:

1. Out of curiosity, what is the purpose of having 2 skills test weeks? Especially one during the last prep cycle.

2. If changing exercises to fit one's need, should we maintain the volume (NL) and decrease intensity (%max) or  maintain intensity and adjust volume?

Where are there 2 skills test? I only see one during the first week of #32.

[Tyrwing]

Just for clarification, because I am stupid.

1 + 1/2 (x2) Deadlift

You start at the ground, lift to lockout, lower back to knees, then you lockout again and finally lower back to the ground. This is one rep correct?

1(x2) + 1/2 (x2) Deadlift, alternating

You do one regular deadlift, then you do one of the above (ground-lockout-knees-lockout-ground), then one regular, then one fo the special kind?

What does the (x2) mean?

[Robert Frederick]

Just for clarification, because I am stupid.

1 + 1/2 (x2) Deadlift

You start at the ground, lift to lockout, lower back to knees, then you lockout again and finally lower back to the ground. This is one rep correct?

1(x2) + 1/2 (x2) Deadlift, alternating

You do one regular deadlift, then you do one of the above (ground-lockout-knees-lockout-ground), then one regular, then one fo the special kind?

What does the (x2) mean?

I wasn't sure how to write these. I'm open to better ideas.

1 + 1/2 (x2) Deadlift

Ground to lockout -> Lockout to knees -> knees to lockout -> lockout to knees -> knees to lockout

That's one full rep and two half reps for a total of three reps. That's why I called it 1 + 1/2 (x2).


1(x2) + 1/2 (x2) Deadlift, alternating

This is one full then one half. Repeat from the ground. The total here is four reps.

The x2 means times 2.

[Robert Frederick]

I am assuming this is the the universal program i have heard about a few months ago.

No. This is a brand new program.

[Robert Frederick]

I have two questions for either robert or the master coach:

1. Out of curiosity, what is the purpose of having 2 skills test weeks? Especially one during the last prep cycle.

2. If changing exercises to fit one's need, should we maintain the volume (NL) and decrease intensity (%max) or  maintain intensity and adjust volume?

The first one during prep #3 is used to adjust your weights up for the remainder of the program. The last one is during the comp cycle and that's to get ready for competition.

If you're changing the second bench to a close grip bench for example, you'd need to adjust the intensity too. Volume changes could go either way.

[Robert Frederick]

I have two questions for either robert or the master coach:

1. Out of curiosity, what is the purpose of having 2 skills test weeks? Especially one during the last prep cycle.

2. If changing exercises to fit one's need, should we maintain the volume (NL) and decrease intensity (%max) or  maintain intensity and adjust volume?

Where are there 2 skills test? I only see one during the first week of #32.

You're looking at the 3 day. This is the 4 day thread.

[Robert Frederick]

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

Leg Press -> High Step-Up

Hypers -> Good Morning

Incline Bench -> Feet Elevated Push Ups (w/plate across your back)

[Robert Frederick]

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!

In a nutshell it's to help with form. The paused squat in the middle makes it really easy to check your form. The half way point is a landmark and you should be in a particular setup position when you get there. It would also be hard to maintain the paused position if the barbell had traveled away from the plane over the middle of your feet.

The exercises here for the deadlift apply to either sumo or conventional since people have similar problems with both: hips are too high and the pull is done mostly by the back muscles.

The board thickness is usually around 7-8cm the times I've seen it used.

[hurril]

Thank you very much!

[EN85]

I only got 14-15 weeks untill the Dutch RAW Championships after my vacation. Too bad, cause this looks like a lot of fun. I'll guess I will give it a go after the Championships. I have to move up from the -83 to the -93 kilo bw during that period, so 2 evaluations seems like a great thing in that case (since the weights will also move up due to the added bw).

[CinghialePL]

a question regarding this program of 20 weeks: in the second week of the period of Transmutation the 100-105% of deadlift is written deadlift up to knees .... is it possible or is there an error?

[hurril]

One more question about the selection of exercises presented. Are we to understand Incline Shoulder Press to mean a standing shoulder press or an incline press? A search-replace gone bad? =)

[Robert Frederick]

One more question about the selection of exercises presented. Are we to understand Incline Shoulder Press to mean a standing shoulder press or an incline press? A search-replace gone bad? =)

It's an incline bench press. But he doesn't like to count it as a bench press.

[CinghialePL]

Robert, a question regarding this program of 20 weeks: in the second week of the period of Transmutation the 100-105% of deadlift is written deadlift up to knees .... is it possible or is there an mistake? Thanks.

[Robert Frederick]

Robert, a question regarding this program of 20 weeks: in the second week of the period of Transmutation the 100-105% of deadlift is written deadlift up to knees .... is it possible or is there an mistake? Thanks.

Yes, you're right. That should be your competition deadlift not a special exercise. Good eye.