Daniel "Bison" Grabowski's Training Routine - 2010 IPF World Champ ( Seniors)

[RAM]

I decided to translate his actual training routine since i guess few people on this forum actually understand Polish language. It might be a helpful curiosity! I dunno if "Training" is a good place for it.


Daniel "Bison" Grabowski's results:


Squat : 445 kg
Bench : 290 kg
Deadlift : 362,5 kg

TOTAL: 1072,5 kg




Bison's Routine



Reps are based on Bench Press Fives taken from some certain week of Fives (so this equals 100%). The basic principle is that all of the other exercises have to be lighter.

Supposedly, Bison has his squat proportion set at 160% level, it means that if he benches 200kg on one day , then the squat during that day will be 200kg x 160% = 320kg .


Proportion is the individual matter.

If Bison's record is 200 in Benching and 250 in Squatting, the proportion will be 250/200= 125%

The "determinant" exercise would be the exercise which gives up first during the given cycle period.

====================================

15s (60% of Fives)

1) COMPLEX
-back shoulder push press 3x15 42%
-front squat w/ the same barbell 3x3 42%
-chin ups 3x15 b/w

2) squats 3x15 96%

3) COMP.
- bench press 3x15 60%
- reverse grip barbell row 3x15 60%

4) -deadlift w/ shrug 3x15 96%

5) one hand row 1x15 48%

6)COMP.
-dips but with 2 seconds strech 3x15 + 10% bodyweight
-hanging leg raises 3x15
-standing lateral dumbell raises 3x15

_______________________________________

10s (80% of 5ves)

1)COMP.
-push press 4x10 56%
-front squat w/ the same barbell 4x3 56%
-pull ups, MIDDLE GRIP 4x10 b/w

2) squats 4x10 128%

3) COMP.
- bench 4x10 80%
-reverse grip barbell row 4x10 80%

4) deadlift 4x10 128%

5) one handed rows 1x10 64%

6) COMPLEX no pauses

-barbell curls 4x10 50%
-hang clean (wide grip) 4x10 50%
-multi joint skullcrushers 4x10 50%
- Gironda bench press [ultra wide grip, from the height of clavices/neck, legs in the air] 4x10 50%

_______________________________________

5ves ; BP 2,5kg heavier than last week

1) COMP.
-power clean n jerk 5x5 70%
-pull ups wide grip 5x5@b/w

2) squats 5x5 160%

3) COMP.
- bench press 5x5 100% [+2,5 to the one accomplished last time]
-reverse grip barbell row 4x10 100%


4) deadlift 5x5 160%

5) one handed rows 1x5 80%

6) bench press w/ middle-narrow grip 5x5 90%

7) barbell curls 5x5 60%

__________________________ _ _

Here's also yt channel which belongs to the author of this training routine and Bison's personal trainer at the same time:
http://www.youtube.com/user/WODYN99
some interesting things there.


Hope you ll enjoy this!