Project Ian

Here’s a copy of Ian’s email:

Will…the results are in.

Tested in the following order all in same session:

deadlift 1RM – 160Kg (PR)

bench press 1RM – 90Kg (PR)

pullups for reps – 8

pushups in 60s – 35

inverted rows in 60s – 19

Comments:

No those figures are not one of your rugby girls. A month ago my best deadlift was 150Kg, bench press 80Kg, pullups 10, pushups in 60s about 26, inverted rows about 14 – none of which would have been done in the same session. The only dissappointment was the pullup score.

The 2 week transition program was hard work but the payoff is obvious.
Anyone who has watched the video’s of me doing band pull-aparts will know there is much work still to do.

This is one of the videos from when Ian was over.

Will…I’d be interested in getting some idea of how you think I should continue to incorporate and advance the shoulder mobility stuff. Not necessarily looking for a program – that’s asking a lot – but general guidelines would be appreciated.

While it is nice to strive to achieve certain strength standards I think my main goal is to get structurally sound first in the shoulder and hip.

Your thoughts would be welcome.

Cheers, Ian.

*I’m going to post up his transition program…I’m waiting for some feedback from him and when I get it I will put up his new program.

Ian’s Transition Program
Session 1 – Back Day
Easy 1km Row at 1.50/500m pace
1A Inverted Scap Shrugs – 2×8
1B Chest Supported Scap Shrugs – 2×8
2A Pull Ups – 10×3
2B Push Ups – 10×10
Ab Wheel Roll Outs – 3×12
3A Overs and Unders – 2×8 each side
3B Reverse Lunges – 2×8 each side
4A Elevated Split Squats – w/u 2×8, 3×8
4B DB Rows – 5×8 each side
Bridging – 3×60 seconds

Session 2 – Leg Day
Easy 1km Row at 1.50/500m pace
1A Hurdle Steps – 2×8 each side
1B Over Head Medball Squats – 2×8
Straight Bar Deadlift – w/u 2×8, 5×5
Step Ups – 3×8
Lateral Woodchoppers – 3×12 each side
2A Barbell Scap Press – 2×8
2B YTWLs – 2×12 (4 of each)
3A Inverted Rows – 5×10
3B Modified Push Ups – 5×10
Natural Reverse Hypers – 3×12

Session 3 – Chest Day
Easy 1km Row at 1.50/500m pace
1A Scap Pull Ups – 2×8
1B Scap Push Ups – 2×8
Flat Bench Press – w/u 2×8, 5×5
Overhand Wide Lat Pullowns – 5×12
Hanging Leg Raises – 3×12
2A Hip Pop Ups – 2×8 each side
2B Lateral Step Overs – 2×8 each side
Reverse Lunges – 5×12 each side
Back Extensions – 3×12

My questions for Ian and his responses:

How many sessions a week can you do?

4 – I like the Tue – Thu – Sat – Sun format

Have you thought more about your goal?

1. Get the shoudler complex structurally sound and improve hip mobility 2. Focus on max strength so that my loads wouldn’t embarrass ROK 3. Achieve your strength standards

What do you want to do?

Not sure how to answer this one but…

Until 18 months ago…before my training became infrequent due to a change in career…I was a classic example of someone has tried many generic programs hoping to learn something along the way…but all I ended up doing was spinning my wheels and never advancing…so the loads never changed and I never changed.

With that in mind I want to get consistent with my training and I think working towards your strength standards is within my grasp.

My volume of rowing has been low for about 6 weeks so my conditioning is not up to snuff…so anything I can do to incorporate some conditioning work without compromising my other training would be ideal.

The Plan
I think what we’ll do is to do 2 full body strength orientated sessions with a little power rowing on Tuesday and Saturday and do some more conditioning focused work on Thursday and Sunday with some supplementary work…we’ll keep the sessions around the hour mark and we’ll see where that gets us. I’ll post your program here later after doing the stuff I actually get paid for.

Program
Tuesday
Rower – 500m easy warm up then 150m/30sec,150m/45sec & 150m/60sec and do 3 sets of these back to back. What I want you to do is to do your warm up nice and easy have a stretch and get yourself set. Then do a session best 150m on your first effort…that then becomes your target time for each consecutive effort. Take 30 seconds recovery go again, then 45 seconds and go again and then 60 seconds. I want you to try and beat or get as close to your first time in each following interval.
Rack Pulls (below knee) – (12, 6, 3)x2. The first set of 12 serves as your warm up basically. You then load progressively from there…basically we are doing an easy, moderate and hard set and beginning that cycle again…for example…you might do 60kg for 12, 90kg for 6 and 120kg for 3 then 80kg for 12, then 110kg for 6 and 140kg for 3. You are going to have to feel it out and work out what works best for you. Think easy, moderate and hard…the weights will sort themselves out.
Split Squats – 3×8.
Lower Ab Curls – 3×15
Bench Press – We’re going to use the same loading set up as the Rack Pulls here.
Unsupported DB Rows – 25kgx100reps…I want you to time how long it takes and I want you to get them done as fast as possible…you decide the best set and rep scheme to make that happen…and yes…that’s 100 reps on each side.

Thursday
Week 1 & 4 – 8x500m with 2min recovery between efforts.
Week 2 & 5 – 5x750m with 2min recovery between efforts.
Week 3 & 6 – 3x1500m with 2min recovery between efforts.

Saturday
Rower – 500m easy warm up then 150m/30sec,150m/45sec & 150m/60sec…the same as Tuesday.
Front Squats – (12, 6, 3)x2. You know what to do by now. I forgot to mention…I don’t want you maxing out on any of these…the sets of 3 for example should be done with a rep still in the tank.
Glute Ham Raises or Hamstring Fallouts – 3×8.
Lower Ab Curls – 3×15
Lat Pulldowns – (12, 6, 3)x2….that’s right…more of the same.
DB Floor Press (one arm at a time) – 25kgx100reps…I want you to time how long it takes and I want you to get them done as fast as possible…I know it seems cruel…I can’t wait to see your times.

Sunday
Week 1 & 4 – 10x250m with 1min recovery x 3 with 3min between sets.
Week 2 & 5 – 10x250m with 45sec recovery x 3 with 3min between sets.
Week 3 & 6 – 10x300m with 1min recovery x 3 with 3min between sets.

So…read through what I’ve outlined and tell me what you don’t have or can’t do so I can change it before anyone notices…but essentially whatever you don’t have won’t matter because the format is staying the same…I might just have to alter the exercise selection.

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9 thoughts on “Project Ian

  1. anonymous said…Imaginary athletes doing imaginary programs…that sounds about right.

    That’s insulting…to other athlete’s that is…since anyone viewing my video’s will know I am anything but an athlete.

  2. Will…cheers mate…looks like I've got me some hard work ahead.

    Questions & comments:

    Unsupported DB Rows: one arm or both arms at same time?

    that’s 100 reps on each side.: I’m afraid…very afraid.

    Front Squats: coincidently I tried out front squats for the first time last week…the load was nothing to speak of but form seemed pretty good…the hip mobility stuff from the transition program came good here.

    Glute Ham Raises or Hamstring Fallouts: I’ve tried GHR with feet held under a bench and it never worked out. I’ll google hamstring fallouts and see what I can find…I think you’ve detailed it before on the blog somewhere before I think.

    Lat Pulldowns: I have a cable x-over with a 150lb stack…so I usually add extra weight plates for higher rep sets…but I think I’m struggling to put enough on it for the 3 rep sets…there is a limit to how much you can add. Soemtimes I go wide grip as it reduces the amount of weight I can lift. I am assuming there is a good reason for sticking with the lat pulldown instead of going for weighted pullups…can you advise.

    DB Floor Press (one arm at a time) – 25kgx100reps…I want you to time how long it takes and I want you to get them done as fast as possible…I know it seems cruel…I can’t wait to see your times.: I see two problems with this – 1) my stop watch resets to zero after 24 hours and 2) teh DOMZ will be too much for me to be able to write anything for days afterwards…but I can console myself with a nice pump in the triceps!

    I’ve been ticking over the last week or so maintaining the big lifts and the scap mobility work…so I’ll carry on until next Tuesday so that everything falls into place as programmed.

  3. Rack Pulls (below knee) – (12, 6, 3)x2. The first set of 12 serves as your warm up basically. You then load progressively from there…basically we are doing an easy, moderate and hard set and beginning that cycle again…for example…you might do 60kg for 12, 90kg for 6 and 120kg for 3 then 80kg for 12, then 110kg for 6 and 140kg for 3. You are going to have to feel it out and work out what works best for you. Think easy, moderate and hard…the weights will sort themselves out.

    and…

    I forgot to mention…I don’t want you maxing out on any of these…the sets of 3 for example should be done with a rep still in the tank

    Will…just wanted to clear this bit up. In the rack pull example you’ve mentioned a 20Kg difference between the two waves…that would make the first wave seem light. If I do, say, a set of 3 in the first wave leaving a rep in the tank then I’m not going to go another 20Kg in the next wave. The neural dis-inhibition won’t be that great 🙂

    Can you clarify this. Thanks

  4. Unsupported DB Rows: one arm or both arms at same time?
    One arm at a time…work out how you are going to attack it and match the reps side to side.

    Glute Ham Raises or Hamstring Fallouts: I’ve tried GHR with feet held under a bench and it never worked out. I’ll google hamstring fallouts and see what I can find…I think you’ve detailed it before on the blog somewhere before I think.
    If these are a no go…we’ll do Good Mornings instead.

    Lat Pulldowns: I have a cable x-over with a 150lb stack…so I usually add extra weight plates for higher rep sets…but I think I’m struggling to put enough on it for the 3 rep sets…there is a limit to how much you can add. Soemtimes I go wide grip as it reduces the amount of weight I can lift. I am assuming there is a good reason for sticking with the lat pulldown instead of going for weighted pullups…can you advise.
    Switch to weighted pull ups for the heavier sets.

    DB Floor Press (one arm at a time) – 25kgx100reps…I want you to time how long it takes and I want you to get them done as fast as possible…I know it seems cruel…I can’t wait to see your times.: I see two problems with this – 1) my stop watch resets to zero after 24 hours and 2) teh DOMZ will be too much for me to be able to write anything for days afterwards…but I can console myself with a nice pump in the triceps!
    We all have our problems…these will be yours.

    Rack Pulls (below knee) – (12, 6, 3)x2. The first set of 12 serves as your warm up basically. You then load progressively from there…basically we are doing an easy, moderate and hard set and beginning that cycle again…for example…you might do 60kg for 12, 90kg for 6 and 120kg for 3 then 80kg for 12, then 110kg for 6 and 140kg for 3. You are going to have to feel it out and work out what works best for you. Think easy, moderate and hard…the weights will sort themselves out.

    and…

    I forgot to mention…I don’t want you maxing out on any of these…the sets of 3 for example should be done with a rep still in the tank

    Will…just wanted to clear this bit up. In the rack pull example you’ve mentioned a 20Kg difference between the two waves…that would make the first wave seem light.
    It’s called an EXAMPLE…forget what I said…do an easy set of 12 and moderate set of 6 and a heavy set of 3 in the first wave…then go heavier in the second wave.

    If I do, say, a set of 3 in the first wave leaving a rep in the tank then I’m not going to go another 20Kg in the next wave. The neural dis-inhibition won’t be that great 🙂
    Get over it…move on. Try not to worry so much about what I say and think more about what you know I mean.

  5. ok…ok…I understand.

    I’m going to try and video the back end of the 100 rep sets…I say try because I don’t know if I’ll be able to lift my arms…but it’ll be worth it for the laughs.

  6. Will…is it ok to put in some scap prehab stuff in on training days? I’ve got the bands so wondered if I can progress ot the band pull-aparts.

  7. ian said…
    Will…is it ok to put in some scap prehab stuff in on training days? I’ve got the bands so wondered if I can progress ot the band pull-aparts.
    Absolutely…the thing is to try and be consistent and methodical with them. Do a hundred of each variation every day and see how long it takes for you to get them rock solid…not long at all.

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