Custom Programming Available Now
After many requests I have now started doing custom training programs. Pricing is $200/4 Weeks and that includes programming as well as daily emails and video review of lifting. For more information or to get started contact me at: email@example.com
Simply put the Stinn System is the training programs I’ve designed for myself. More so they seem to work for other people as well, hence the desire to share them. They are all percentage based systems designed for either equipped or raw lifting.
The numbered blocks (eg 4 week raw block.xls, 4 week raw block 2.xls) can be ran in any order or repeated over and over again if desired. The blocks labeled peak should be ran leading up to a meet. The blocks labeled reload are designed to run after a meet, or when needing a break from heavy lifting. All blocks are 4 weeks long.
The basic structure of the system is that you squat four days a week, deadlift three days a week and bench three days a week. In this split:
Sunday = Bench; Monday = Light Squat, Deadlift; Tuesday = Heavier Squat, Bench; Wednesday = rest; Thursday = Deadlift; Friday = Light Squat, Bench; Saturday = Heavy Squat, Light Deadlift.
To some this may seem like a lot of lifting but your body will adapt and handle the load. The most important part of the system is to listen to your body, if you feel very beat up and don’t think the percentage that day is possible then lift until you are at your near max that day but stop early if you feel like you will fail a rep. Over the course of twelve weeks of lifting I can usually count on one hand how many reps I’ve failed. On the flip side if the weight is moving really well and feeling light then you can go above the percentage listed, however again follow the important rule of do not fail reps.
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- 4 week equipped block
- 4 week equipped block 2
- 4 week equipped block 3
- 4 week equipped block 4
- 4 week equipped reload
- 4 week equipped reload 2
- 4 week equipped peak
If you do not have some equipment, like a Safety Squat Bar(SSB), then you can substitute for front squats, or high bar squats.
Videos on Youtube
- SSB = Safety Squat Bar
- Rest Pause AMAP = Using the prescribed weight do a set for As Many As Possible(AMAP), rest 30 seconds and do another set for AMAP, rest 30 seconds and do a final set for AMAP.
- RP x2 (-10kg) = The same as above but do a second set after adequate rest with 10kg less(if you are benching less than 100kg then do -5kg for the second set instead of 10)
- LU = Legs up bench press, leg should be in the air, not on the bench as this adds stability.
- Sumo = sumo deadlift, however if you are a primary conventional deadlifter than switch this for conventional.
- Conv = conventional deadlift, however if you are a primary conventional deadlifter then switch this for sumo.
- Speed + bands = speed bench with resistant bands, sets should be done as fast as possible with less than 1 minute between sets. Use appropriate bands, the bar speed should be fast but this should still be challenging.
- 6″ Block = deadlifts with the weights resting on a 6″ block. Bar should start just below knees, so adjust the height of the blocks accordingly.
- 2″ deficit = deadlifts while standing on a 2″ block.
- Dropsets(-10kg) 3,3,3 = do the first set at prescribed weight then drop 10kg and do another set, continue for the number of sets prescribed.
- “+2b = continue last bench exercise but add the 2board, most commonly used after doing speed bench with bands then continuing with the bands just adding a 2board. The sets return to normal with normal rest however.
- “…” = this means to continue at the weight you finished the last exercise at.
- SQf = squat in full competition gear, this is expected to be a squat suit, knee wraps and belt.
- SQb = squat with a belt, you may also wear knee sleeves, compression shorts, etc but not knee wraps.
- SQsd = squat with squat suit on but straps down, also wearing knee wraps and belt.
- Suit = deadlift with suit on.
- 3s(or 5s, 6s etc) = Most prescribed weights are anticipated to be a top set, so if it is 5×3 @ 150 then you could do sets like 135, 140, 145, 150, 150, it is is listed as 3s @ 150 then just start where the weight feels good, again it could be 135, 140, 145, 150. Generally aim to do at least 3 sets when “3s” or “5s” is listed, however some days I may start very light or do small jumps meaning I’ll do as many as 6-8 sets.
- Sumo 2″ Pause = Pause the weight just after it has left the ground(aim for 2″ above the ground), hold there for a full 1 count then finish the rep as normal.
If you have questions beyond what is here then please feel free to email me at firstname.lastname@example.org.