Something for the Bored

6 movements, 6 varied rep schemes, 6 months of training.

Behold, the 6-6-6 you’ve been waiting for. 

Well, I have no idea if you were waiting to be fair, there was just a passing thought that is sounded cool, however now after reading it that might not be the case. 

Never mind, we must press on. 

Morning All, 

This came to mind in the early afternoon yesterday while in the midst of loaded carries. 

The overall aim of the above is to give people the following:

– 6 months of training to follow

– A test in mental toughness and consistency 

– Results because the first lot of lifts are done by few

You will also find it’s quite fun as well. 

First up, the movements. 

Push – Incline Press

Pull – Pull Up (weighted or unweighted, grip may vary)

Squat – Uhh, well, yea… Squats 🙂 (high bar)

Hinge – Deficit Deadlift (1-3inch block or whats available)

Loaded Carry – Farmers Walk*

Full Body Lift – Clean & Jerk

Now the rep schemes.

These will be progressed in a simple linear fashion (added weight where you can) once you are hitting each set comfortably. 

Medium – 1,2,3,4,5,4,3,2,1 

Medium – 2,3,5,2,3,5,2,3,5

Heavy – 1,2,3,1,2,3,1,2,3

Light – 3,5,7,3,5,7,3,5,7

Light – 2,4,6,2,4,6,2,4,6

Heavy – 1,1,1,1,1,1

^^^ with all you will rest as needed. 

*Loaded carry schemes 

– 30second on, 30second off = one round, 10-30 rounds

– 10min time limit to cover as much distance as possible

– 3min on, 1min off, 3min on 

– Tabata x1-3 (20 on, 10 off x8rounds)

– 20m carry EMOM (ever min on the min)

– +10m EMOM, so 1st min = 10m, 2nd = 20m, 3rd = 30m until you can’t keep up the pace/distance

The above will work on a H-L-M rotation, essentially you have the ability to let the weight dictated the reps, however once you pick a rep scheme from the day you stick with it. 

Time to put these together in a logical training schedule, I will give you several options, pick the one that best suits your training availability.

Option 1 –

Day 1 – Squat, Pull

Day 2 – Hinge, Push 

Day 3 – Full Body Lift, Loaded Carry 

Day 4 – Rest

Day 5 – Repeat 

Option 2 –

Day 1 – Squat, Pull

Day 2 – Hinge, Push

Day 3 – Off 

Day 4 – Hinge, Push, Loaded Carry 

Day 5 – Off 

Day 6 – Repeat 

Option 3 –

Day 1 – Squat

Day 2 – Push

Day 3 – Hinge 

Day 4 – Pull

Day 5 – Full Body Lift 

Day 6 – Loaded Carry

Day 7 – Off

Day 8 – Repeat 

Option 4 – 

Day 1 – Squat, Pull, Loaded Carry 

Day 2 – Off

Day 3 – Off

Day 4 – Hinge, Press, Loaded Carry

Day 5 – Off

Day 6 – Off 

Day 7 – Full Body Lift, Loaded Carry 

Day 8 – Off

Day 9 – Off

Day 10 – Repeat 

Option 5 – 

Day 1 – Squat, Push, Loaded Carry

Day 2 – Off

Day 3 – Off

Day 4 – Off 

Day 5 – Full Body Lift, Hinge, Pull 

Day 6 – Off 

Day 7 – Off  

Day 8 – Repeat 

Option 6 – 

Day 1 – Squat, Pull, Loaded Carry 

Day 2 – Hinge, Push, Loaded Carry 

Day 3 – Off 

Day 4 – Hinge, Push, Loaded Carry 

Day 5 – Off 

Day 6 – Repeat  

You have a lot of choice, optimally you want to train each movement every 3-5days. 

This overall protocol gives you some autonomy to pick and choose your training for the day to either be heavy, light or medium, the main aim is that after sticking with the same movements for the entire 6months you will have added some decent weight to each lift. 

Push hard when you feel strong and back off when you don’t. 

My advise would be as follows: in every 6 workouts 1 is heavy, 1 is light and 4 are medium.

The above plays in to the realms of ‘inch wide, mile deep’ & ‘Easy Strength’. While you may leave sessions feeling strong and that you could do more you’d be wise not to be tempted too. 

That being said, if you wish to add in one ‘pet lift’ such as bicep curls, tricep extensions, calve raises, reverse flies etc for either aesthetics or postural reasons then feel free, the volume can be up to you, I’d recommend 50-100 total reps with the isolation lift IF you choose to put one in at the end of a session.

The same goes for core work, some added planks are welcome, as are 1-2 solid sets of 5 in the Ab Roll Out. You may also add some movements such as the windmill, TGU etc in your warm up too. 

A session itself may look like this all in all:

W/U:

– TGU to Windmill: 3-5x-3-5 (each arm)

– 2×3-5 on the lift you’re about to do x 50% & 75% work load

Main:

A1 – Deficit DL 1-2-3-4-5 (all at 160kg) -4-3-2-1+5kg per set.

A2 – Incline Press 2-3-5-2-3-5-2-3-5 all at 80kg

Conditioner/ *Optional Isolation:

B1 – Farmers Walk Tabata x3 @ 50%BW in each hand

*C1 – Curls 5×10

*C2 – Ab Roll Out 2×5, 2x Side Planks, 1x L-Sit

W/D: 

– Foam Rolling/Static Stretching: Full Body 

One thing to remember is that the above is just a set of guidelines, it’s not set in stone. You may also find adding in 1-2 session a week of gentle CV work to your liking, however you need to remember that more isn’t always better and that you can only progress as much as you can recover. 

Chase performance, not fatigue, always. 

Enjoy, 

Ross 

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