With the end of my Powerlifting career, such that it was, I needed a new direction, a new focal point for my resistance training. I toyed around with some of what I call High Stimulus/Low Fatigue hypertrophy training. This is essentially choosing exercises that hit the muscles quite effectively without wearing your ass out.
For example, select a Leg Press over a Squat with Sissy Squats or Reverse Nordic Curls to round out quad training. Dumbbell RDLs or cable Pull-Throughs for hamstrings with Leg Curls to finish them off. Machine Press with Cable Fly for chest, Pull-downs vs Pull-Ups. You get the idea.
However, training like this is excruciatingly dull. I also messed around a bit with “Power Building,” and while I’m not saying it’s an abomination, I’m not not saying it either.
Ultimately, I decided to focus on getting stronger on a handful of lifts in a moderate rep range. Truly innovative I know. The Main Lifts are what you might expect:
- Bench Press
- Low Bar Squat
- Standing Overhead Press
- Sumo Deadlifts
Again, nothing earth shattering. I’ve chosen a 6-8 rep range which I think fits perfectly with these lifts. While my preferred rep range for these lifts tends to be 1, that probably isn’t going to give me any hypertrophic stimulus. I am using a Dynamic Dual Progression for adding weight to the bar. If you’re unfamiliar with it, it’s adjusting the weight in each set to keep you in the desired rep range at the desired intensity, which for me is 1-2 Reps in Reserve. I will add weight when I hit the top end of the range with the first set, although sometimes I might ride it out another week or two if my reps drop off dramatically after the first set.
I then struggled a bit with what to add on to create a complete program. I pondered it as I drove around town and suddenly an old friend poked its head up out of the pinkish flesh in my skull and provided the answer: Jim Wendler’s Triumvirate template from 5/3/1. He called it the thinking man’s template as you could only do three lifts and one was the Main Lift, so careful consideration was required for the add-on’s.
I then began to plot the add-on’s and used a simple selection criteria: I had to like them enough to do them essentially as a permanent part of the program, and they had to hit lots of muscle groups. I also needed a name as I couldn’t use The Triumvirate since it was taken. I thought about the Trinity but those pesky Christians snagged that one. So I used the best dictionary: the thesaurus.
Thus was born The Triad. I am now in my third week and unlike many prior programs I have attempted, I’m not only not tired of it, I am enthusiastically approaching each workout.
Behold, for I have thought:
Tuesday
- Bench Press – 5 sets 6-8 reps using Dynamic Dual Progression
- T-Bar Row – 5 sets 8-12 reps using Dynamic Dual Progression
- Dips – 5 sets AMRAP
Thursday
- Squat – 5 sets 6-8 reps using Dynamic Dual Progression
- Romanian Deadlift – 5 sets 8-12 reps using Dynamic Dual Progression
- Ab Wheel – 5 sets AMRAP
Saturday
- Overhead Press – 5 sets 6-8 reps using Dynamic Dual Progression
- Band assisted Chin Up’s – 5 sets 8-12 reps (will adjust band tension as strength improves)
- Push-ups – 5 sets AMRAP
Sunday
- Sumo Deadlift – 5 sets 6-8 reps using Dynamic Dual Progression
- Pendulum Leg Press – 5 sets 8-12 reps using Dynamic Dual Progression
- Ab Wheel – 5 sets AMRAP
Now I know what you’re thinking: The rectus femoris isn’t going to be fully developed from Squats; you need a knee extension movement. The hamstrings won’t be fully developed without a knee flexion movement. There isn’t enough direct bicep work, nor is there enough overhead tricep work. The upper traps, lateral and rear delts are being neglected and by god man, there’s no direct calf work! I know, and I don’t care. Not only are my Powerlifting days behind me, I was never interested in being a bodybuilder. Whatever hypertrophy I get from this program is perfectly acceptable to me. Whatever strength gains I get, also perfectly acceptable. I think I will get some of both despite my chronological and training age, because of my year without any real training at all. But ultimately, at this stage I’m hopeful not to lose as much as I am trying to gain.
So there you have it friends and neighbors. Four fun training sessions that don’t take very long, give you a nice dose of strength work, with enough volume to get a slight pump and all the lifts make you look and feel cool, which is more important than most consider. I mean really, would you rather be seen doing Dips and/or Deadlifts or cable Pull-Throughs and lateral raises?
I will check in periodically to update you Faithful Readers. Lift hard and prosper.
Joe's Blog 