Get Strong Working 9 to 5

Over at Elite FTS The Angry Coach writes about his diet and workout program.

He calls his programming “Block Training For the Regular Guy” and it sounds pretty reasonable, especially if you’re pressed on time.

Main exercises

• bench press
• squat
• deadlift
• clean

He follows Prilepin’s Chart “starting with 50%, going up 5% per week, and finishing up with a week of taking maxes in all my main lifts.”

• 50% to 70-75% is the accumulation block, rest 60 seconds between main lifts
• rest 45 seconds or so between assistance lifts

Assistance exercises

• first week, 20 total reps (in 8,7,5)
• following weeks, add 5-10 total reps per week until you hit 50
• drop back down to 20 reps

Schedule

Monday:
1. Cleans
2. Squats
3. Romanian Deadlift
4. GHR’s or Weighted 45-degree back raise
5. Weighted Planks or Hanging Leg Raises

Tuesday:
1. 30-60 minutes uphill Treadmill (early AM)

Wednesday:
1. Bench
2. DB Bench
3. Weighted Dips
4. DB Rows
5. Bent Rows
6. Conditioning (see above)

Thursday:
1. Treadmill

Friday:
1. Cleans
2. Deadlift
3. Squats (60% of Monday until I get to 80-85%, and then I cut these out).
4. GHR or Weighted 45-degree
5. Weighted Planks or Hanging leg raises

Saturday:
1. Bench (60% of Wednesday)
2. Military Press
3. Rope Pushdowns
4. Preacher Curl Machine (shut the f–k up)
5. Conditioning (see above)

Sunday:
1. Off or Treadmill