I keep accidentally erasing my training program and having to have me coach email it to me again. I'll keep it here so I don't delete it again.
My numbers are based on a 451lb squat, 320lb bench, and 501lb deadlift.
Day 1
Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 255x3, 275x2, and 295x1) to 295x10, then do 2 back down sets of 10 reps with 275.
Bench press (lighter) - 3 sets of 10 reps (warm up with the bar x 10, 135x8, 185x4, and 205x3; your working sets will all be with 210).
Standing Overhead Press - 3 sets of 10 (warm up with the bar x 5 and 85x3; your working sets will all be with 85).
Side planks - 3 sets of a 30 second hold on each side.
Day 2
Deadlift - warm up (135x5, 225x5, 275x3, 295x3, and 315x2) to 325x10, then do 2 back down sets of 10 reps with 300.
Pendlay Rows - 3 sets of 10 (warm up with 135x5; your working sets will all be with 155).
Pull ups - 3 sets of 8-10.
45 Degree Back Hyperextensions - 3 sets of 15 with a 25 lb. DB.
Day 3
Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, and 225x2) to 225x10, then do 2 back down sets of 10 with 210.
Dips (add weight if possible) - 3 sets of 8-10.
Horizontal Cable Rows - 3 sets of 10-12 (try ~100 lbs.).
Close grip bench press - 3 sets of 10 with 175 (focus on speed and form -- no elbow flare).
Farmer's Carry (use handles) - 3 sets of 75’ with 45s and 35s on each side, each handle.
Day 4
Back Squats (lighter) - 3 sets of 10 (warm up with the bar x 10, 135x6, 185x4, 225x3, 255x2, and 270x1; your working sets will all be with 270).
Front Squats - 3 sets of 10 (warm up with 135x6, and 180x3; your working sets will all be with 180).
Rack Pulls (from just above knees; lighter) - 3 sets of 10 (warm up with 135x6, 185x4, 225x3, and 275x2; your working sets will all be with 275).
Lat pulldown - 3 sets of 10-12 (try about 100-105 lbs.).
Barbell Bicep Curls - 3 sets of 10-12 (use ~70-75 lbs. for these).
Day 5
Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 255x3, 275x2, and 295x1) to 305x10, then do 3 back down sets of 10 reps with 280.
Bench press (lighter) - 4 sets of 10 reps (warm up with the bar x 10, 135x8, 185x4, and 205x3; your working sets will all be with 215).
Standing Overhead Press - 4 sets of 10 (warm up with the bar x 5 and 85x3; your working sets will all be with 90).
Side planks - 4 sets of a 35 second hold on each side.
Day 6
Deadlift - warm up (135x5, 225x5, 275x3, 295x3, and 315x2) to 335x10, then do 3 back down sets of 10 reps with 305.
Pendlay Rows - 4 sets of 10 (warm up with 135x5; your working sets will all be with 160).
Pull ups - 4 sets of 8-10.
45 Degree Back Hyperextensions - 4 sets of 15 with a 25 lb. DB.
Day 7
Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, and 225x2) to 235x10, then do 3 back down sets of 10 with 215.
Dips (add weight if possible) - 4 sets of 8-10.
Horizontal Cable Rows - 4 sets of 10-12 (try ~105 lbs.).
Close grip bench press - 4 sets of 10 with 180 (focus on speed and form -- no elbow flare).
Farmer's Carry (use handles) - 4 sets of 75’ with 45s, 35s, and 5s on each side, each handle.
Day 8
Back Squats (lighter) - 4 sets of 10 (warm up with the bar x 10, 135x6, 185x4, 225x3, 255x2, and 270x1; your working sets will all be with 280).
Front Squats - 4 sets of 10 (warm up with 135x6, and 185x3; your working sets will all be with 190).
Rack pulls (from just above knees; lighter) - 4 sets of 10 (warm up with 135x6, 185x4, 225x3, and 275x2; your working sets will all be with 290).
Lat pulldown - 4 sets of 10-12 (try about 105-110 lbs.).
Barbell Bicep Curls - 4 sets of 10-12 (use ~75 lbs. for these).
Day 9
Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 255x3, 275x2, and 315x1) to 315x10, then do 4 back down sets of 10 reps with 285.
Bench press (lighter) - 5 sets of 10 reps (warm up with the bar x 10, 135x8, 185x4, and 205x3; your working sets will all be with 220).
Standing Overhead Press - 4 sets of 10 (warm up with the bar x 5 and 85x3; your working sets will all be with 95).
Side planks - 4 sets of a 40 second hold on each side.
Day 10
Deadlift - warm up (135x5, 225x5, 275x3, 295x3, and 315x2) to 350x10, then do 4 back down sets of 10 reps with 310.
Pendlay Rows - 4 sets of 10 (warm up with 135x5; your working sets will all be with 165).
Pull ups - 4 sets of 8-10.
45 Degree Back Hyperextensions - 4 sets of 15 with a 25 lb. DB.
Day 11
Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, 205x3, and 225x2) to 240x10, then do 4 back down sets of 10 with 220.
Dips (add weight if possible) - 4 sets of 8-10.
Horizontal Cable Rows - 4 sets of 10-12 (try ~110 lbs.).
Close grip bench press - 4 sets of 10 with 185 (focus on speed and form -- no elbow flare).
Farmer's Carry (use handles) - 4 sets of 75’ with two 45s on each side, each handle.
Day 12
Back Squats (lighter) - 5 sets of 10 (warm up with the bar x 10, 135x6, 185x4, 225x3, 255x2, and 270x1; your working sets will all be with 285).
Front Squats - 4 sets of 10 (warm up with 135x6, and 185x3; your working sets will all be with 200).
Rack pulls (from just above knees; lighter) - 4 sets of 10 (warm up with 135x6, 185x4, 225x3, and 275x2; your working sets will all be with 300).
Lat pulldown - 4 sets of 10-12 (try about 110-115 lbs.).
Barbell Bicep Curls - 4 sets of 10-12 (use ~75-80 lbs. for these).
Day 13
Back squat (heavier) - warm up (bar x 10, 135x6, 185x4, 225x4, 255x3, and 275x2) to 2 sets of 5 reps with 285.
Bench press (lighter) - 2 sets of 5 reps (warm up with the bar x 10, 135x8, 185x3, and 205x2; your working sets will all be with 205).
Standing Overhead Press - 2 sets of 5 (warm up with the bar x 5 and 85x3; your working sets will all be with 85).
Side planks - 2 sets of a 30 second hold on each side.
Day 14
Deadlift - warm up (135x5, 225x5, 275x3, 295x2, and 315x1) to 2 sets of 5 reps with 315.
Pendlay Rows - 2 sets of 8 (warm up with 115x5; your working sets will all be with 135).
Pull ups - 2 sets of 6-8.
45 Degree Back Hyperextensions - 2 sets of 15 with bodyweight.
Day 15
Bench press (heavier) - warm up (bar x 10, 135x8, 185x4, and 205x3) to 2 sets of 5 with 215.
Dips - 2 sets of 6-8.
Horizontal Cable Rows - 2 sets of 8-10 (try ~95 lbs.)
Close grip bench press - 2 sets of 8 with 165 (focus on speed and form -- no elbow flare).
Farmer's Carry (use handles) - 2 sets of 75’ with 45s and 25s on each side, each handle.
Day 16
Back Squats (lighter) - 2 sets of 5 (warm up with the bar x 10, 135x6, 185x4, 225x3, and 255x2; your working sets will all be with 255).
Front Squats - 2 sets of 5 (warm up with 135x6, and 180x3; your working sets will all be with 180).
Rack Pulls (from just above knees; lighter) - 2 sets of 5 (warm up with 135x6, 185x4, 225x3, and 275x2; your working sets will all be with 275).
Lat pulldown - 2 sets of 8-10 (try about 100 lbs.).
Barbell Bicep Curls - 2 sets of 8-10 (use ~75 lbs. for these).
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