lrb_template

	A	B	C	D	E	F	G	H	I	J
1		This is Paul Carter's Lift-Run-Bang "Conditioning Acceleration, Fat Loss, Conditioning Peaking" template as documented in Weeks 19-25 in LRB 365. For complete instruction buy the eBook here: http://www.lift-run-bang.com/p/lrb-365.html. In this program you will lift big 2x a week, and after lifting immediatly perform one of two varying ladder circuits. On the non-lifting days you will perform HIIT 2x a week, and SS/WV 2x a week. One day will be off. This program is meant to be combined with a high quality diet, which is well documented in his eBook and does not require a calculator. The big lifts are performed as a % of your "any day of the week" 1RM.
2	Instructions:		Enter your everyday 1RM into the orange cells below. This is the only data point you need to modify. Follow the LRB Conditioning template for the rest.
3	Squat		275
4	Deadlift		355
5	Bench		225
6	Press		160
7	Strong 15 Program
8		Week	5 reps	4 reps	3 reps	2 reps	1 rep	1 rep	1 rep	5 reps
9			0.5	0.58	0.68	0.75	0.78	0.83	0.88	0.75
10	Squat	1	137.5	159.5	187	206.25	214.5	228.25	242	206.25
11		3	137.5	159.5	187	206.25	220	242	247.5	220
12		5	137.5	159.5	187	206.25	242	247.5	255.75	242
13	Deadlift	2	142	177.5	213	248.5	284	301.75	312.4	284
14		4	177.5	213	248.5	284	301.75	312.4	319.5	301.75
15		6	177.5	213	248.5	284	312.4	319.5	330.15	312.4
16	Bench	1	112.5	130.5	153	168.75	177.75	186.75	198	177.75
17		3	112.5	130.5	153	168.75	180	191.25	202.5	180
18		5	112.5	130.5	153	168.75	186.75	198	209.25	186.75
19	Press	2	80	92.8	108.8	120	126.4	132.8	140.8	126.4
20		3	80	92.8	108.8	120	128	136	144	128
21		6	80	92.8	108.8	120	132.8	140.8	148.8	132.8
22	Circuit Program
23	Ladder Circuit #1:
24	Bodyweight Squats:	5	10	15	20	25	20	15	10	5
25	Sit Ups:	5	10	15	20	25	20	15	10	5
26	Chin Ups:	2	4	6	8	10	8	6	4	2
27	Push ups:	5	10	15	20	25	20	15	10	5
28	Ladder Circuit #2:
29	Dips:	3	6	9	12	15	12	9	6	3
30	Pull Ups	2	4	6	8	10	8	6	4	2
31	PushUps:	5	10	15	20	25	20	15	10	5
32	Leg Raises:	3	6	9	12	15	12	9	6	3
33
34	For ladders do vertical column w/o rest. Then rest 1 minute, then do the next column. Time how long it takes to complete the entire set, and then strive to beat that time. You'll start out at 30 min total for the ladder, and try to beat that time the previous week. In week one, rest 90s between circuits.
35	HIIT Program							Treadmill Pace (minimum)
36	Week 1 – 10 hills @ 75% - 8 intervals @ 180 seconds per lap							5.5
37	Week 2 – 10 hills @ 85% - 8 intervals @ 150 seconds per lap							6
38	Week 3 – 12 hills @ 85% - 10 intervals @ 130 seconds per lap							7
39	Week 4 – 15 hills @ 80% - 10 intervals @ 120 seconds per lap							7.5
40	Week 5 – 15 hills @ 85% - 12 intervals @ 130 seconds per lap							7
41	Week 6 – 15 hills @ 90%+ - 12 intervals @ 120 seconds or less per lap							7.5
42	Week 7+ -12 intervals							8
43	The numbers above are based on a hill sprint or 1/4 mile high school track. The number on "treadmill" is the MPH setting to achieve a similar sprint. Rest 2 min per interval. Total time should be around 45 min of HIIT cardio 2x a week.
44	Steady State (SS) or Weighted Vest (WV) Intervals
45		SS	WV					Treadmill Pace
46	Week 1	40 min 1x	20 min 2x					3
47	Week2	35 min 1x	25 min 2x					3.3
48	Week 3	35 min 1x	25min 2x					3.5
49	Week 4	30 min 2x	30 min 2x					3.7
50	Week 5	25 min 2x	35 min 2x					4
51	Week 6	20 min 2x	40 min 2x					4.2
52	WV: Walk as fast as you can without overstriding. SS: Walk for time and mark your distance. Try to beat that time. The goal is to cut the time you walk this distance in half in 6 weeks.
53	Week Progression	Cycle A		Cycle B		After 6 weeks: Starting Strength Linear Program
54	Saturday	Squat	Ladder 2	Deadlift		Squat 5x3	Bench 5x3	Clean 3x5
55	Sunday	SS or WV				rest
56	Monday	HIIT				HIIT
57	Tuesday	Bench	Ladder 1	Press		Squat 5x3 @ 80%	Press 5x3	Deadlift 5x3 @ 85%
58	Wednesday	SS				HIIT
59	Thursday	HIIT				rest	Barbell Curls	LTE	Chin AMAP	Row
60	Friday	SS or WV				walk
61	Here is the summary showing how to program your week. The goal is lifting 2x a week, HIIT 2x a week, and walking 1-3x a week. The days you do it are up to you, just get it done.
62	After 6 weeks... Continue with the LRB program as defined in the LRB-365 book. It's not documented in the template. or... Swap out a Starting Strength Linear Program in place of the ladder circuit. This will restore your strength while maintaing body fat levels. The proposed program above uses 2 compound movement days, and 1 assistance day.