I had wanted to do this a long time ago (6 weeks!) when I actually finished Stage I. I was procrastinating because I thought it was going to be a pain to make readable. Now I know I can just copy and paste tables into here!
These are only some of the “movements” used in Stage 1 and they are in alphabetical order. There was also more than one workout used and you alternate between them. So when I am talking about workout numbers below it is in sequential order for workouts in which that move is included, not overall workouts. I did 3 workouts per week for 8 weeks. If you have the book you understand. If you don’t have the book, sorry, I can’t make it any clearer without “giving away” the workouts which would be no no.
Each set/rep scheme was done for 3 separate workouts so the the 3 numbers that follow are for the weight used for that workout. For example the Deadlift 1st line means workouts 1, 2 and 3 I did 2 sets 15 using 75lbs the first workout, 75lbs the 2nd workout and 85lbs the 3rd workout. Then I move to the next set/rep scheme for workouts 4, 5 and 6 and did 2 sets of 12 reps with 95lbs for workout 4, 95lbs for workout 5 and 105lbs for workout 6.
| Sets | Reps | weight used each |
of 3 workouts |
||
| Deadlift (1 rep max at start 115 lbs end 185 lbs) | |||||
| 2 x | 15 | 75 | 85 | 85 | |
| 2 x | 12 | 95 | 95 | 105 | |
| 3 x | 10 | 105 | 105 | 105 | |
| 3 x | 8 | 115 | 125 | 135 | |
| I stayed at 105 so long because I was using 6 x 10 lbs to | |||||
| keep the bar low and the lift harder and because | |||||
| 3 sets of 10 is harder than 2 sets of 12 | |||||
| Dumbbell Shoulder Press | |||||
| 2 x | 15 | 25 | 25 | 30 | |
| 2 x | 12 | 35 | 35 | 40 | |
| 3 x | 10 | 40 | 40 | 40 | |
| 3 x | 8 | 45 | 45 | 50 | |
| Lunge | |||||
| 2 x | 15 | BW | 20 | 30 | |
| 2 x | 12 | 30 | 30 | 35 | |
| 3 x | 10 | 40 | 40 | 40 | |
| 3 x | 8 | 45 | 45 | 50 | |
| Seated Row | |||||
| 2 x | 15 | 50 | 50 | 55 | |
| 2 x | 12 | 55 | 60 | 60 | |
| 3 x | 10 | 65 | 65 | 65 | |
| 3 x | 8 | 70 | 70 | 75 | |
| Step Up | |||||
| 2 x | 15 | BW | BW | 20 | |
| 2 x | 12 | 30 | 30 | 35 | |
| 3 x | 10 | 35 | 40 | 40 | |
| 3 x | 8 | 45 | 45 | 50 | |
| Bench came to the bottom of my kneecap approx. 14 inches | |||||
| Squat (1 rep max at start 105lbs end 165lbs) | |||||
| 2 | 15 | 65 | 65 | 65 | |
| 2 | 12 | 75 | 85 | 85 | |
| 3 | 10 | 85 | 95 | 95 | |
| 3 | 8 | 105 | 115 | 125 | |
| Wide Grip Lat Pulldown | |||||
| 2 x | 15 | 50 | 55 | 55 | |
| 2 x | 12 | 60 | 60 | 60 | |
| 3 x | 10 | 60 | 65 | 65 | |
| 3 x | 8 | 70 | 70 | 75 | |
| For step-up, lunge, shoulder press with dumbbells: | |||||
| 25 = 2 x 12.5 lb dumbbells or 50 = 2 x 25lb dumbbells. | |||||
Stage 1 is referred to as the “break-in”. Before getting the book I had read stuff that Alwyn had written about the importance of building a strong foundation when you first start lifting weights by developing the body as a whole. Doing compound movements like the 2 biggest and best (in my opinion) which are squats and deadlifts does this. These movements develop and effect everything! Muscles, the Central Nervous System, the Cardiovascular system, bones, ligaments and other support stuff I don’t know the name of. In fact, most of the gains seen below are due to improvements in all of those things rather than just an increase in muscle strength. This is why those new to weightlifting can see such big and fast gains in the weight they can move. Later, the foundation is built and all you are mainly developing muscle strength at the point so of course, because only a fraction of the system (your body) is continuing to develop you will see only a fraction of the gains (improvements). Like I said, this is just my understanding of it. I could be wrong! If you really want to learn about this stuff and end up being able to design your own program you should read a fantastic series of articles by my fave coach and fellow Canadian, Christian Thibaudeau over at T-Nation, called The Thib System. Here (below) is a link to the first in the series. Note the chart a little down the page that, in row 2, describes Stage I of this program exactly!
The Thib System — Fatigue and Best Exercises
Basic Principles Behind My Updated Training Philosophy
by Christian Thibaudeau