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To make your own copy: Log in to a Google Account > Access desired sheet > File > Copy, here's details - Thanks, FitFrek
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Introduction
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"Who are you? And what am I looking at? This isn't my Bingo sheet!"How To
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Hey there! I'm Ben, and that down there is my take on a full-body J&T 2.0 with focus on upper body hypertrophy. I had come off a cut earlier this summer, and after taking a vacation, I decided to slowly eat my way back up on the scale while adding some meat to my pecs and lats and bringing up my Bench Press. As is to be expected, I've always been weak off the chest, so I predominantly used Bench variations that worked the lowest part of the movement (Paused, Legs-Up, and lots of DB work) as well as a ton of biceps and rear delt stuff to keep my elbows and shoulders happy.With this mish-mash of programs, I managed to break previous Bench PRs almost every week, sometimes even breaking previous "fresh" PRs on the last AMRAP back-off sets. While my lats didn't grow as much as I'd hoped, my chest, shoulders, and upper back definitely put on size. I took an unplanned deload week after Meso C. as I noticed that my shoulders were getting achy from heavy pressing three times a week, and that I had somehow pulled my hamstring.Squat movements can stay the same each day (Tactical Barbell-style) or change from day to day (e.g. Competition, Paused, Front Squat). Squats on Light Day can be also replaced with T1/T2 Deadlifts. Hell, you could even get rid of the squats entirely and pull thrice a week. You do you, babe. The progression in "Programming" should be changed accordingly.
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Ideally, T2s are done in a superset. If you're up for it, throw in an ab movement Alsruhe-style. Same with T3s where applicable. Each day allows for a maximum of five T3s. That doesn't mean you HAVE to do all five. More is not always better. Push yourself, but don't be an idiot about. Whether you do split T3s Bodybuilding-style (e.g. Back/Bi, Chest/Tri, Legs/Delts) or do some of each every day is up to you. You're still hitting everything 2-3 times per week, so it all comes down to preference.
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By the end of the twelfth week, my T’n’G Bench 1RM had increased from about 127.5kg/280lb to 135kg/298lb.
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I chose to omit heavy Deadlifts to have more energy and time for my other lifts (it seems that warming up my hips for Sumo pulls always takes three hours…), instead looking to get in solid volume on Front Squats three times per week and work my hamstrings and glutes in T3.
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Important Note:
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I didn't come up with this stuff, I just adapted existing information it to fit my needs and found that it ended up working very well for me. It's all based on other people's work, especially GZCL's "Jacked & Tan 2.0" and a bit of "Bench Press Wave Forms". Aside from that, I took parts from K. Black's "Tactical Barbell". I just put on my Mad Scientist-goggles and made a nifty spreadsheet out of it.
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I gained roughly 3kgs, the vast majority of which I put on in the first six weeks, likely due to a combination of the brutal nature of J&T 2.0 in general and my tendency to eat everything in sight when I'm not on a cut. "Oh… I slept pretty poorly last night… better make up for the compromised recovery by eating pizza and cheesecake tonight! Got to be ready and recovered for the next session!") I usually did cardio 1-2x per week, either running 5k outside or hitting the treadmill for an hour.
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You might want to ease up on the T3s in the second block. Do the stuff that keeps your joints healthy (rear delts, curls, hamstrings, …), lose the stuff that cuts into your recovery too much and push the intensity on your main lifts instead. I got rid of the Seated DB Press and Lunges, and went down to 2 MRS instead of 3 MRS for all T2s and T3s. Changing some T2 and T3 exercises after the first block is also an option. Whenever the program called for a week without T3s, you should still spend some time doing prehab and mobility.
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So if you do decide to run this program and it works for you, those guys deserve all the credit. If it doesn't, it's my fault for screwing up perfectly good programming. I'd love to hear about your experience, so shoot a mail or comment on the
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Original post on Reddit
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Medium DayLight DayHeavy Day
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Focus on Building Strength in T1 and T2bFocus on Hypertrophy in T2c and T3, No T1Focus on Rep Quality and Speed in T1 and T2a
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T1/T2Front Squat135.0 kgT1/T2Front Squat135.0 kgT1/T2Front Squat135.0 kg
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T1Touch'n' Go Bench125.0 kgT1NoneT1Paused Bench120.0 kg
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T2bFlat DB BenchT2cIncline DB BenchT2aLegs-Up Bench115.0 kg
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DB Batwing RowDB RowBarbell Row
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T3
Chest-Supported Row
T3Seated DB PressT3Close-Grip Pulldown
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LungesMachine Pull-OverLeg Curls
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Face PullsRomanian DLMachine Side Raise
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DB Hammer CurlSide DB RaiseEZ-Bar Curl
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DB Curls
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