Found a bench press program i an excellent bench press article by Mike Robertson.
Week 1 – 3×5@~70%
Week 2 – 4×5@~80%
Week 3 – 3×3@~65%
Week 4 – 3×5@~85%
tirsdag 31. januar 2012
mandag 30. januar 2012
Vince Anello - 14-week deadlift program
A more in-depth description of the program can be found in article 14-Week Dead Lift Cycle - Vince Anello
Week 1:
Deadlift - 42.5% x10, 50% x5, 67.5% x2, 75% x1, 85% x1.
Deadlift from knee height - 75% x5, 85% x3, 93% x2.
Week 2
Deadlift - 42.5% x10, 50% x5, 60% x3, 67.5% x2, 75% x1x5. 1 minute break between the 5 singles.
Week 3
Deadlift - 45% x10, 55% x5, 62.5% x3, 70% x2, 80% x1, 88% x1.
Deadlift from knee height - 80% x5, 88% x3, 97% x2.
Week 4
Deadlift - 45% x10, 55% x5, 62.5% x3, 70% x2, 80% x1x5. 1 minute break between the singles
Week 5
Deadlift - 50% x10, 57.5% x5, 65% x3, 75% x2, x1 82.5%, 91.5% x1.
Deadlift from knee height - 82.5% x5.
Week 6
Deadlift - 50% x10, 57.5% x5, 65% x3, 75% x2, 82.5% x1x5. 1 minute break between the singles.
Week 7
Deadlift - 52.5% x10, 60% x5, 70% x3, 77.5% x2, 90% x1.
Deadlift from knee height - 85% x5, 90% x3, 103% x2.
Week 8
Deadlift - 52.5% x10, 60% x5, 70% x3, 77.5% x2, 85% x1x5. 1 minute break between the singles
Week 9
Deadlift - 55% x10, 64% x5, 72.5% x3, 80% x2, 90% x1, 98% x1.
Deadlift from knee height - 90% x5, 98% x3, 106% x2.
Week 10
Deadlift - 55% x10, 64% x5, 72.5% x3, 80% x2, 90% x1x5. 1 minute break between the singles
Week 11
Deadlift - 55% x10, 67.5% x5, 75% x3, 84% x2, 92.5% x1, 101% x1, 110% x1.
Deadlift from knee height - 92.5% x1, 101% x1, 110% x1.
Week 12
Deadlift - 55% x10, 67.5% x5, 75% x3, 84% x2, 92.5% x1x5. 1 minute break between the singles
Week 13
Deadlift - 60% x10, 67.5% x5, 75% x1, 85% x1, 92.5% x1, 98% x1.
Week 14
MAX
Week 1:
Deadlift - 42.5% x10, 50% x5, 67.5% x2, 75% x1, 85% x1.
Deadlift from knee height - 75% x5, 85% x3, 93% x2.
Week 2
Deadlift - 42.5% x10, 50% x5, 60% x3, 67.5% x2, 75% x1x5. 1 minute break between the 5 singles.
Week 3
Deadlift - 45% x10, 55% x5, 62.5% x3, 70% x2, 80% x1, 88% x1.
Deadlift from knee height - 80% x5, 88% x3, 97% x2.
Week 4
Deadlift - 45% x10, 55% x5, 62.5% x3, 70% x2, 80% x1x5. 1 minute break between the singles
Week 5
Deadlift - 50% x10, 57.5% x5, 65% x3, 75% x2, x1 82.5%, 91.5% x1.
Deadlift from knee height - 82.5% x5.
Week 6
Deadlift - 50% x10, 57.5% x5, 65% x3, 75% x2, 82.5% x1x5. 1 minute break between the singles.
Week 7
Deadlift - 52.5% x10, 60% x5, 70% x3, 77.5% x2, 90% x1.
Deadlift from knee height - 85% x5, 90% x3, 103% x2.
Week 8
Deadlift - 52.5% x10, 60% x5, 70% x3, 77.5% x2, 85% x1x5. 1 minute break between the singles
Week 9
Deadlift - 55% x10, 64% x5, 72.5% x3, 80% x2, 90% x1, 98% x1.
Deadlift from knee height - 90% x5, 98% x3, 106% x2.
Week 10
Deadlift - 55% x10, 64% x5, 72.5% x3, 80% x2, 90% x1x5. 1 minute break between the singles
Week 11
Deadlift - 55% x10, 67.5% x5, 75% x3, 84% x2, 92.5% x1, 101% x1, 110% x1.
Deadlift from knee height - 92.5% x1, 101% x1, 110% x1.
Week 12
Deadlift - 55% x10, 67.5% x5, 75% x3, 84% x2, 92.5% x1x5. 1 minute break between the singles
Week 13
Deadlift - 60% x10, 67.5% x5, 75% x1, 85% x1, 92.5% x1, 98% x1.
Week 14
MAX
søndag 29. januar 2012
Program for the bench press from Ken Lain
This program is from The Weighttrainer
In the original article "Ken Lain's" Matrix "Bench Press Program Overview" you can also find a calculator for the program
week 1
day 1
Singles up to 98%
3 sets x 10 reps at 55%
day 2
3 sets x 10 reps at 44%
_____________________________________________________________
week 2
day 1
Singles up to 99%
3 sets x 9 reps at 60%
day 2
3 sets x 9 reps at 48%
_____________________________________________________________
week 3
day 1
Singles up to 100%
3 sets x 8 reps at 65%
day 2
3 sets x 8 reps at 52%
_____________________________________________________________
week 4
day 1
Singles up to 101%
3 sets x 7 reps at 70%
day 2
3 sets x 7 reps at 56%
______________________________________________________________
week 5
day 1
Singles up to 102%
3 sets x 6 reps at 75%
day 2
3 sets x 6 reps at 60%
_____________________________________________________________
week 6
day 1
Singles up to 103%
3 sets x 5 reps at 80%
day 2
3 sets x 5 reps at 64%
_____________________________________________________________
week 7
day 1
Singles up to 104%
2 sets x 4 reps at 85%
day 2
2 sets x 4 reps at 68%
_____________________________________________________________
week 8
day 1
Singles up to 105%
2 sets x 3 reps at 90%
day 2
2 sets x 3 reps at 72%
____________________________________________________________
week 9
day 1
1 set x 2 reps at 95%
day 2
1 set x 2 reps at 76%
_____________________________________________________________
week 10
day 1
Try a single at 110%
In the original article "Ken Lain's" Matrix "Bench Press Program Overview" you can also find a calculator for the program
week 1
day 1
Singles up to 98%
3 sets x 10 reps at 55%
day 2
3 sets x 10 reps at 44%
_____________________________________________________________
week 2
day 1
Singles up to 99%
3 sets x 9 reps at 60%
day 2
3 sets x 9 reps at 48%
_____________________________________________________________
week 3
day 1
Singles up to 100%
3 sets x 8 reps at 65%
day 2
3 sets x 8 reps at 52%
_____________________________________________________________
week 4
day 1
Singles up to 101%
3 sets x 7 reps at 70%
day 2
3 sets x 7 reps at 56%
______________________________________________________________
week 5
day 1
Singles up to 102%
3 sets x 6 reps at 75%
day 2
3 sets x 6 reps at 60%
_____________________________________________________________
week 6
day 1
Singles up to 103%
3 sets x 5 reps at 80%
day 2
3 sets x 5 reps at 64%
_____________________________________________________________
week 7
day 1
Singles up to 104%
2 sets x 4 reps at 85%
day 2
2 sets x 4 reps at 68%
_____________________________________________________________
week 8
day 1
Singles up to 105%
2 sets x 3 reps at 90%
day 2
2 sets x 3 reps at 72%
____________________________________________________________
week 9
day 1
1 set x 2 reps at 95%
day 2
1 set x 2 reps at 76%
_____________________________________________________________
week 10
day 1
Try a single at 110%
Dan John - The big 21 program
To do your big lifts at the start of a weight training session, Dan John's big 21 program is excellent:
The workout:
Opening Weight x 5 reps
Add 2,5kg x 5 reps
Add 2,5kg x 5 reps
Do 6 singles adding 2,5kg per set.
Example:
Lets say a lifter can bench press 150kg and wants to use the big 21 workout for the bench:
Set 1: 105kg x 5 reps
Set 2: 107,5kg x 5 reps
Set 3: 110kg x 5 reps
Set 4: 112,5kg x 1 rep
Set 5: 115kg x 1 rep
Set 6: 117,5 x 1 rep
Set 7: 120kg x 1 rep
Set 8: 122,5kg x 1 rep
Set 9: 125kg x 1rep
The next workout the lifter will add 2,5kg to his opening weight.
Start equipping your own home gym. Buy a barbell cheap off ebay.
The workout:
Opening Weight x 5 reps
Add 2,5kg x 5 reps
Add 2,5kg x 5 reps
Do 6 singles adding 2,5kg per set.
Example:
Lets say a lifter can bench press 150kg and wants to use the big 21 workout for the bench:
Set 1: 105kg x 5 reps
Set 2: 107,5kg x 5 reps
Set 3: 110kg x 5 reps
Set 4: 112,5kg x 1 rep
Set 5: 115kg x 1 rep
Set 6: 117,5 x 1 rep
Set 7: 120kg x 1 rep
Set 8: 122,5kg x 1 rep
Set 9: 125kg x 1rep
The next workout the lifter will add 2,5kg to his opening weight.
Start equipping your own home gym. Buy a barbell cheap off ebay.
Joe Mills 20/20 workout
This workout, that I first heard about in an article by Gary Valentine, is an excellent way to do your big lifts. It is called the 20/20 workout because the original workout calls for 20 snatches and 20 clean and jerks. For us regular folks that don't do Olympic lifting it might only be a 20 workout for one big lift like bench press or squats to then go on to assistance exercises.
The Workout
You start the workout with 5 singles at about 70% of your 1RM. These should be light and your form should be perfect.
Add 5kg to the bar and do 5 more singles.
Add 2,5kg and do 5 more singles.
By this point you should have done 15 perfect lifts, and based on how you feel you can stop here with your head held high, or you can continue.
On each lift from 16-20 you add 2,5kg.
By lift 20 you should be close to what you can maximally do taking the accumulated fatigue into account, but if you can continue to go up you can do so.
If you can consistently get more than 20 lifts, it is a sign that you should up your starting weight.
Example:
Lets say a lifter can bench press 150kg and wants to use the 20/20 workout for the bench:
Set 1-5: 105kg x 1 rep
Set 6-10: 110kg x 1 rep
Set 11-15: 112,5kg x 1 rep
Set 16: 115kg x 1 rep
Set 17: 117,5kg x 1 rep
Set 18: 120kg x 1 rep
Set 19: 122,5kg x 1 rep
Set 20: 125kg x 1 rep
The Workout
You start the workout with 5 singles at about 70% of your 1RM. These should be light and your form should be perfect.
Add 5kg to the bar and do 5 more singles.
Add 2,5kg and do 5 more singles.
By this point you should have done 15 perfect lifts, and based on how you feel you can stop here with your head held high, or you can continue.
On each lift from 16-20 you add 2,5kg.
By lift 20 you should be close to what you can maximally do taking the accumulated fatigue into account, but if you can continue to go up you can do so.
If you can consistently get more than 20 lifts, it is a sign that you should up your starting weight.
Example:
Lets say a lifter can bench press 150kg and wants to use the 20/20 workout for the bench:
Set 1-5: 105kg x 1 rep
Set 6-10: 110kg x 1 rep
Set 11-15: 112,5kg x 1 rep
Set 16: 115kg x 1 rep
Set 17: 117,5kg x 1 rep
Set 18: 120kg x 1 rep
Set 19: 122,5kg x 1 rep
Set 20: 125kg x 1 rep
fredag 27. januar 2012
Rex Hubbard - Pause Squat Routine
I found this gem at the Power and bulk forum.
Set the pins in the power rack so that they stop you in the bottom position of the squat. Pause the bar on the pins and then explode upwards.
I have taken the liberty of adapting the program to approximate percentages loosely based on Hubbard's numbers.
The original program calls for 3 sets of 5 reps, but Hubbard has later changed this to 5 sets of 3 reps. Do what you prefer.
Week 1:
3 sets of 5 reps @ 57,5% of your normal squat 1RM
Week 2:
3 sets of 5 reps @ 60%.
Week 3:
3 sets of 5 reps @ 62,5%.
Week 4:
3 sets of 5 reps @ 65%.
Week 5:
3 sets of 5 reps @ 67,5%.
Week 6:
3 sets of 5 reps @ 70%.
Hubbard says that after these 6 weeks your normal unequipped squat should be stronger.
Set the pins in the power rack so that they stop you in the bottom position of the squat. Pause the bar on the pins and then explode upwards.
I have taken the liberty of adapting the program to approximate percentages loosely based on Hubbard's numbers.
The original program calls for 3 sets of 5 reps, but Hubbard has later changed this to 5 sets of 3 reps. Do what you prefer.
Week 1:
3 sets of 5 reps @ 57,5% of your normal squat 1RM
Week 2:
3 sets of 5 reps @ 60%.
Week 3:
3 sets of 5 reps @ 62,5%.
Week 4:
3 sets of 5 reps @ 65%.
Week 5:
3 sets of 5 reps @ 67,5%.
Week 6:
3 sets of 5 reps @ 70%.
Hubbard says that after these 6 weeks your normal unequipped squat should be stronger.
søndag 22. januar 2012
Gayle Hatch squat program from Mike's Gym
| Week 1 | Squat | Front Squat | ||||
| Day 1 | sets / reps | % | sets / reps | % | ||
| 1x10 | 60% | 1 * 5 | 60% | |||
| 1x8 | 70% | 1 * 5 | 70% | |||
| 1 * 6 | 75% | 1 * 5 | 70% | |||
| 1 * 4 | 80% | 1 * 5 | 70% | |||
| Day 2 | 1 * 10 | 60% | 1 * 5 | 60% | ||
| 1 * 8 | 65% | 1 * 5 | 65% | |||
| 1 * 8 | 70% | 1 * 5 | 70% | |||
| 1 * 8 | 75% | 1 * 5 | 70% | |||
| Week 2 | ||||||
| Day 1 | 1 * 10 | 60% | 1 * 5 | 60% | ||
| 1 * 8 | 65% | 1 * 5 | 70% | |||
| 1 * 6 | 70% | 1 * 5 | 75% | |||
| 1 * 6 | 75% | 1 * 5 | 75% | |||
| 1 * 6 | 80% | |||||
| Day 2 | 1 * 10 | 60% | 1 * 5 | 60% | ||
| 1 * 8 | 70% | 1 * 5 | 65% | |||
| 1 * 8 | 75% | 1 * 5 | 70% | |||
| 1 * 8 | 80% | 1 * 5 | 70% | |||
| Week 3 | ||||||
| Day 1 | 1 * 8 | 65% | 1 * 5 | 60% | ||
| 1 * 8 | 70% | 1 * 5 | 70% | |||
| 1 * 6 | 80% | 1 * 5 | 75% | |||
| 1 * 6 | 85% | 1 * 5 | 80% | |||
| Day 2 | 1 * 10 | 60% | 1 * 5 | 60% | ||
| 1 * 10 | 65% | 1 * 5 | 65% | |||
| 1 * 8 | 70% | 1 * 5 | 70% | |||
| 1 * 8 | 75% | 1 * 5 | 70% | |||
| Week 4 | ||||||
| Day1 | 1 * 8 | 65% | 1 * 5 | 70% | ||
| 1 * 8 | 70% | 1 * 5 | 75% | |||
| 1 * 6 | 80% | 1 * 5 | 80% | |||
| 1 * 6 | 85% | 1 * 5 | 85% | |||
| Day2 | 1 * 8 | 65% | 1 * 5 | 60% | ||
| 1 * 8 | 70% | 1 * 5 | 65% | |||
| 1 * 8 | 75% | 1 * 5 | 70% | |||
| 1 * 8 | 80% | 1 * 5 | 70% | |||
| Week 5 | ||||||
| Day 1 | 1 * 8 | 65% | 1 * 5 | 70% | ||
| 1 * 6 | 75% | 1 * 4 | 80% | |||
| 1 * 4 | 85% | 1 * 3 | 85% | |||
| 1 * 4 | 90% | 1 * 3 | 90% | |||
| Day 2 | 1 * 6 | 65% | 1 * 5 | 60% | ||
| 1 * 6 | 75% | 1 * 5 | 65% | |||
| 1 * 6 | 80% | 1 * 5 | 70% | |||
| 1 * 6 | 80% | 1 * 5 | 70% | |||
| Week 6 | ||||||
| Day 1 | 1 * 6 | 70% | 1 * 5 | 65% | ||
| 1 * 6 | 80% | 1 * 4 | 75% | |||
| 1 * 3 | 90% | 1 * 4 | 80% | |||
| 1 * 2 | 95% | 1 * 4 | 80% | |||
| Day 2 | 1 * 4 | 75% | 1 * 5 | 60% | ||
| 1 * 4 | 80% | 1 * 5 | 65% | |||
| 1 * 4 | 80% | 1 * 5 | 70% | |||
| 1 * 4 | 80% | 1 * 5 | 70% | |||
| Week 7 | ||||||
| Day 1 | 1 * 5 | 70% | 1 * 5 | 65% | ||
| 1 * 5 | 80% | 1 * 4 | 75% | |||
| 1 * 2 | 85% | 1 * 4 | 80% | |||
| 1 * 3 | 90% | 1 * 4 | 85% | |||
| 1 * 1 | 100% | |||||
| Day 2 | 1 * 4 | 70% | 1 * 5 | 60% | ||
| 1 * 4 | 75% | 1 * 5 | 65% | |||
| 1 * 4 | 80% | 1 * 5 | 70% | |||
| 1 * 4 | 85% | 1 * 5 | 70% | |||
| Week 8 | ||||||
| Day 1 | 1 * 5 | 65% | 1 * 5 | 60% | ||
| 1 * 5 | 70% | 1 * 5 | 65% | |||
| 1 * 5 | 75% | 1 * 5 | 65% | |||
| 1 * 5 | 80% | 1 * 5 | 65% | |||
| Day 2 | 2 * 5 | 65% | 4 * 5 | 60% | ||
| 3 * 5 | 70% | |||||
| Week 9 | ||||||
| Day 1 | 1 * 5 | 60% | 1 * 5 | 65% | ||
| 1 * 3 | 70% | 1 * 4 | 75% | |||
| 1 * 2 | 80% | 1 * 4 | 80% | |||
| 1 * 2 | 90% | 1 * 4 | 85% | |||
| 1 * 1 | 95% | |||||
| Day 2 | 1 * 5 | 65% | 4 * 5 | 65% | ||
| 3 * 5 | 75% | |||||
| Week 10 | ||||||
| Day 1 | 1 * 5 | 60% | 1 * 5 | 60% | ||
| 1 * 5 | 65% | 1 * 5 | 65% | |||
| 1 * 5 | 70% | 1 * 5 | 70% | |||
| 1 * 5 | 75% | 1 * 5 | 70% | |||
| Day 2 | 1 * 5 | 60% | 1 * 5 | 60% | ||
| 1 * 5 | 65% | 1 * 5 | 65% | |||
| 1 * 5 | 70% | 1 * 5 | 70% | |||
| 1 * 5 | 75% | 1 * 5 | 70% | |||
| Week 11 | ||||||
| Day 1 | 1 * 5 | 60% | 1 * 5 | 60% | ||
| 1 * 3 | 70% | 1 * 5 | 70% | |||
| 1 * 2 | 80% | 1 * 5 | 75% | |||
| 1 * 2 | 90% | 1 * 5 | 75% | |||
| 1 * 1 | 95% | |||||
| 1 * 1 | 103% | |||||
| Day 2 | 1 * 5 | 60% | 1 * 5 | 60% | ||
| 1 * 5 | 65% | 1 * 5 | 70% | |||
| 1 * 5 | 70% | 1 * 5 | 75% | |||
| 1 * 5 | 70% | 1 * 5 | 80% | |||
| Week 12 | ||||||
| Day 1 | 1 * 5 | 60% | 1 * 5 | 65% | ||
| 1 * 5 | 70% | 1 * 5 | 70% | |||
| 1 * 5 | 75% | 1 * 5 | 75% | |||
| 1 * 5 | 75% | |||||
| Day 2 | 1 * 5 | 60% | 1 * 5 | 60% | ||
| 1 * 5 | 70% | 1 * 5 | 70% | |||
| 1 * 5 | 75% | 1 * 5 | 75% | |||
| 1 * 5 | 75% | |||||
lørdag 21. januar 2012
Mike Macenko's 9 week bench routine
I found this program on http://www.bigcat844.com/bench-workout.html
* Week 1
* Week 2
* Week 3
* Week 4
* Week 5
* Week 6
* Week 7
* Week 8
* Week 9
* Hit your new PR!!!
* Week 1
| Monday | Thursday |
| 60% of max x 8 reps | 60% of max x 8 reps |
| 75% of max x 6 reps | 75% of max x 6 reps |
| 80% of max x 4 sets of 5 reps | 80% of max x 3 sets of 5 reps |
| 75% of max x 5 reps | 75% of max x 5 reps |
| 75% of max x 5 reps |
* Week 2
| Monday | Thursday |
| 60% of max x 8 reps | 60% of max x 8 reps |
| 75% of max x 6 reps | 75% of max x 6 reps |
| 80% of max x 5 reps | 80% of max x 5 reps |
| 85% of max x 3 sets of 4 reps | 85% of max x 2 sets of 4 reps |
| 80% of max x max reps | 80% of max x max reps |
| 75% of max x max reps |
* Week 3
| Monday | Thursday |
| 60% of max x8 reps | 60% of max x 8 reps |
| 75% of max x 6 reps | 75% of max x 6 reps |
| 80% of max x 5 reps | 80% of max x 5 reps |
| 85% of max x 3 sets of 4 reps | 85% of max x 2 sets of 4 reps |
| 80% of max x max reps | 80% of max x max reps |
| 80% of max x max reps |
* Week 4
| Monday | Thursday |
| 60% of max x 8 reps | 60% of max x 8 reps |
| 75% of max x 6 reps | 75% of max x 6 reps |
| 80% of max x 5 reps | 80% of max x 5 reps |
| 85% of max x 4 reps | 85% of max x 4 reps |
| 90% of max x 2 sets of 3 reps | 90% of max x max reps |
| 90% of max x max reps | 80% of max x max reps |
| 75% of max x max reps |
* Week 5
| Monday | Thursday |
| 60% of max x 8 reps | 60% of max x 8 reps |
| 75% of max x 6 reps | 75% of max x 6 reps |
| 85% of max x 4 reps | 85% of max x 4 reps |
| 90% of max x 3 sets of 3 reps | 90% of max x 2 sets of 3 reps |
| 80% of max x max reps | 80% of max x max reps |
| 80% of max x max reps |
* Week 6
| Monday | Thursday |
| 60% of max x 8 reps | 60% of max x 8 reps |
| 75% of max x 6 reps | 75% of max x 6 reps |
| 85% of max x 4 reps | 85% of max x 4 reps |
| 90% of max x 3 reps | 90% of max x 2 sets of 3 reps |
| 92% of max x max reps | 85% of max x max reps |
| 85% of max x max reps | 80% of max x max reps |
| 80% of max x max reps |
* Week 7
| Monday | Thursday |
| 60% of max x 8 reps | 60% of max x 8 reps |
| 75% of max x 6 reps | 75% of max x 6 reps |
| 85% of max x 4 reps | 85% of max x 4 reps |
| 90% of max x 3 reps | 90% of max x 3 reps |
| 95% of max x 2 sets of 3 reps | 92% of max x 2 reps |
| 80% of max x max reps | 95% of max x 2 reps |
| 85% of max x max reps |
* Week 8
| Monday | Thursday |
| 60% of max x 8 reps | 60% of max x 8 reps |
| 75% of max x 6 reps | 75% of max x 6 reps |
| 85% of max x 4 reps | 85% of max x 4 reps |
| 90% of max x 3 reps | 90% of max x 3 reps |
| 92% of max x 2 reps | 95% of max x 2 reps |
| 95% of max x max | 90% of max x max reps |
| 85% of max x max reps |
* Week 9
* Hit your new PR!!!
5-4-3-2-1 Rest Pause
Christian Thibaudeau wrote about this rep scheme in his article "The Best Reps
Loading Schemes for Optimal Progress".
With this rep scheme you use a weight that you could have done maybe 6-7 reps with.
Do a set of 5.
Take a 10-12 sec break.
Do a set of 4.
Take a 10-12 sec break.Do a set of 3.
Take a 10-12 sec break.
Do a set of 2.
Take a 10-12 sec break.
Do a set of 1.
You have now completed 15 reps with a very challenging weight. Thibaudeau says that you should do no more than 3 sets of this, and that if you can you need to put forth more effort.
I have tried this in my own training and have to say that it really feels great and you get a good pump. And as Pavel Tsatsouline says: If you get a pump with heavy weights you shall grow.
Loading Schemes for Optimal Progress".
With this rep scheme you use a weight that you could have done maybe 6-7 reps with.
Do a set of 5.
Take a 10-12 sec break.
Do a set of 4.
Take a 10-12 sec break.Do a set of 3.
Take a 10-12 sec break.
Do a set of 2.
Take a 10-12 sec break.
Do a set of 1.
You have now completed 15 reps with a very challenging weight. Thibaudeau says that you should do no more than 3 sets of this, and that if you can you need to put forth more effort.
I have tried this in my own training and have to say that it really feels great and you get a good pump. And as Pavel Tsatsouline says: If you get a pump with heavy weights you shall grow.
torsdag 19. januar 2012
7 Week Squat Program by Tim Swords
Tim Swords is the coach for Team Houston Weightlifting.
This is one of his squat programs:
Week 1
Workout 1: 70/2*6
Workout 2: 80/3*6
Workout 3: 70/2*6
Week 2
Workout 1: 80/4*6
Workout 2: 85/2*3
Workout 3: 80/5*3
Week 3
Workout 1: 70/3*6
Workout 2: 80/6*3
Workout 3: 70/3*6
Week 4
Workout 1: 85/5*3
Workout 2: 75/4*3
Workout 3: 90/4*3
Week 5
Workout 1:75/2*6
Workout 2: 95/3*2
Workout 3: 95/2*2
Week 6
Workout 1: 100/2*1
Workout 2: 75/3*3
Workout 3: 95/1, 105/1+
Week 7
Workout 1: 85/3*2
Workout 2: 70/2*6
Workout 3: MAX
This is one of his squat programs:
Week 1
Workout 1: 70/2*6
Workout 2: 80/3*6
Workout 3: 70/2*6
Week 2
Workout 1: 80/4*6
Workout 2: 85/2*3
Workout 3: 80/5*3
Week 3
Workout 1: 70/3*6
Workout 2: 80/6*3
Workout 3: 70/3*6
Week 4
Workout 1: 85/5*3
Workout 2: 75/4*3
Workout 3: 90/4*3
Week 5
Workout 1:75/2*6
Workout 2: 95/3*2
Workout 3: 95/2*2
Week 6
Workout 1: 100/2*1
Workout 2: 75/3*3
Workout 3: 95/1, 105/1+
Week 7
Workout 1: 85/3*2
Workout 2: 70/2*6
Workout 3: MAX
onsdag 18. januar 2012
7 week deadlift program
This program was inspired by a forum post at the Power and Bulk board by Randy Gillett. All percentages are based on your deadlift 1RM.
Week 1
Monday: Deadlift 80% x 5reps
Thursday: Deadlift standing on box 50% x 10reps x 5sett
Week 2
Monday: Rack pull from the top of the knee 100% x 10reps x 5 sets
Thursday: Deadlift standing on box 50% x 10reps x 5sett
Week 3
Monday: Deadlift 90% x 3reps
Thursday: Deadlift standing on box 50% x 10reps x 5sett
Week 4
Monday: Rack pull from the top of the knee 100% x 10reps x 5 sets
Thursday: Deadlift standing on box 50% x 10reps x 5sett
Week 5
Monday: Deadlift 95% x 1reps
Thursday: Deadlift standing on box 50% x 10reps x 2Insert
week 6
Monday: Rack pull from the top of the knee 100% x 5reps x 2 sets
Thursday: Deadlift standing on box 50% x 5reps x 2Insert
week 7
Monday: Deadlift NEW PR!
Week 1
Monday: Deadlift 80% x 5reps
Thursday: Deadlift standing on box 50% x 10reps x 5sett
Week 2
Monday: Rack pull from the top of the knee 100% x 10reps x 5 sets
Thursday: Deadlift standing on box 50% x 10reps x 5sett
Week 3
Monday: Deadlift 90% x 3reps
Thursday: Deadlift standing on box 50% x 10reps x 5sett
Week 4
Monday: Rack pull from the top of the knee 100% x 10reps x 5 sets
Thursday: Deadlift standing on box 50% x 10reps x 5sett
Week 5
Monday: Deadlift 95% x 1reps
Thursday: Deadlift standing on box 50% x 10reps x 2Insert
week 6
Monday: Rack pull from the top of the knee 100% x 5reps x 2 sets
Thursday: Deadlift standing on box 50% x 5reps x 2Insert
week 7
Monday: Deadlift NEW PR!
tirsdag 17. januar 2012
Want bigger traps? Shrug more.
Is it really that easy?
Yes it is. If you shrug more you will get bigger traps. In fact if you really want big traps you should do shrugs every chance you get.
Lets look at some possible occasions to do shrugs:
After a set of biceps curls
When you do your curls keep your straps on but don't attach them to the dumbbells. When you finish your curls put the dumbbells down and strap up. Now do a set of shrugs. Some will complain that the weight you use for biceps curls is to low for shrugs. This is because they do the shrugs wrong. Use a full range of motion and hold the contraction at the top. Done in that manner the weight will be heavy enough. Please don't do the "retard shrug" where you strap a heavy weight to your hands and just nod your head.
After overhead presses
When you clean up after your overhead presses, do a set of overhead shrugs for each pair of plates you take off the bar.
After barbell rows
When you end a set of barbell rows just stand up straight and shrug away.
After deadlifts
When you clean up after your deadlifts, do a set of shrugs for each pair of plates you put away. Once you get down to a shruggable weight that is. If you can shrug your deadlift weights or more, I will once again argue that you are doing the shrugs wrong.
After squats
When you clean up after your squats do a set of hise shrugs for each pair of plates you put away
After dumbbell presses
When you do your dumbbell presses keep your straps on but don't attach them to the dumbbells. When you finish your dumbbell presses put the dumbbells down and strap up. Now do a set of shrugs.
After standing calf raises
When you finish your standing calf raises do shurgs by lifting the shoulder pads.
Use straps for all your shrugging, unless you need to prioritize your grip.
Yes it is. If you shrug more you will get bigger traps. In fact if you really want big traps you should do shrugs every chance you get.
Lets look at some possible occasions to do shrugs:
After a set of biceps curls
When you do your curls keep your straps on but don't attach them to the dumbbells. When you finish your curls put the dumbbells down and strap up. Now do a set of shrugs. Some will complain that the weight you use for biceps curls is to low for shrugs. This is because they do the shrugs wrong. Use a full range of motion and hold the contraction at the top. Done in that manner the weight will be heavy enough. Please don't do the "retard shrug" where you strap a heavy weight to your hands and just nod your head.
After overhead presses
When you clean up after your overhead presses, do a set of overhead shrugs for each pair of plates you take off the bar.
After barbell rows
When you end a set of barbell rows just stand up straight and shrug away.
After deadlifts
When you clean up after your deadlifts, do a set of shrugs for each pair of plates you put away. Once you get down to a shruggable weight that is. If you can shrug your deadlift weights or more, I will once again argue that you are doing the shrugs wrong.
After squats
When you clean up after your squats do a set of hise shrugs for each pair of plates you put away
After dumbbell presses
When you do your dumbbell presses keep your straps on but don't attach them to the dumbbells. When you finish your dumbbell presses put the dumbbells down and strap up. Now do a set of shrugs.
After standing calf raises
When you finish your standing calf raises do shurgs by lifting the shoulder pads.
Use straps for all your shrugging, unless you need to prioritize your grip.
Program for RAW bench press by Scott Mendelson
1. Test your 1RM
2. Start 15kg lighter than your 1RM
3. Do 6 sets of 3 reps
4. As long as you manage all the repetitions increase the weight by 2.5 kg each week
5. Take 3 minutes rest between each set
The goal is to do the reps at your 1RM in the course of 6 weeks. This is a lofty goal, but Mendelson says that if you set your mind to it, and eat accordingly you will make it.
After the bench press yo do the dumbbell press on a low incline bench (10-20 °) for 3 sets of 6 reps
2. Start 15kg lighter than your 1RM
3. Do 6 sets of 3 reps
4. As long as you manage all the repetitions increase the weight by 2.5 kg each week
5. Take 3 minutes rest between each set
The goal is to do the reps at your 1RM in the course of 6 weeks. This is a lofty goal, but Mendelson says that if you set your mind to it, and eat accordingly you will make it.
After the bench press yo do the dumbbell press on a low incline bench (10-20 °) for 3 sets of 6 reps
You should squat every day
I have come to the conclusion that the best thing you can do to increase your mobility for squats is to squat more. I don't mean the bone crushing max effort style training of the likes of John Broz. Just some easy squats to grease the joints. I think 30-50% of max for a couple of sets of 5 reps is about right.
Squats will improve your mobility in the ankles, hips, and even shoulders in the case of the back squat.
For many people the squat just feels wrong when they go down into the hole.
-Their knees come forward.
-Their heels come off the ground.
-Their hips tuck under in the bottom position.
-Their arch is lost in both upper and lower back.
-The bar feels awkward on their back.
-Getting their hands into a position to hold the bar is a struggle.
This will cause them to do a lot of mobility drills and stretches to alleviate these problems. From a time efficiency standpoint I think they would be better served just doing the squatting move itself. The results would be better, and time would be saved. After a couple of weeks of doing the squat every day, or at least every training day, a lot of these problems just magically disappear.
So when should you do these squats? I think the best time to do them is as a part of your warm up. You do warm up before your workouts right? If you don't, you should.
Example warm up for a 200kg squatter:
5 min on the bike
Barbell Rows: 2 sets of 5 with just the 20kg bar
Overhead Press: 2 sets of 5 with just the 20kg bar
Front Squat: 1 set of 5 with just the 20 kg bar, then 2 sets of 5 with 50-70kg
Back Squat: 2 sets of 5 with 50-100kg
Squats will improve your mobility in the ankles, hips, and even shoulders in the case of the back squat.
For many people the squat just feels wrong when they go down into the hole.
-Their knees come forward.
-Their heels come off the ground.
-Their hips tuck under in the bottom position.
-Their arch is lost in both upper and lower back.
-The bar feels awkward on their back.
-Getting their hands into a position to hold the bar is a struggle.
This will cause them to do a lot of mobility drills and stretches to alleviate these problems. From a time efficiency standpoint I think they would be better served just doing the squatting move itself. The results would be better, and time would be saved. After a couple of weeks of doing the squat every day, or at least every training day, a lot of these problems just magically disappear.
So when should you do these squats? I think the best time to do them is as a part of your warm up. You do warm up before your workouts right? If you don't, you should.
Example warm up for a 200kg squatter:
5 min on the bike
Barbell Rows: 2 sets of 5 with just the 20kg bar
Overhead Press: 2 sets of 5 with just the 20kg bar
Front Squat: 1 set of 5 with just the 20 kg bar, then 2 sets of 5 with 50-70kg
Back Squat: 2 sets of 5 with 50-100kg
mandag 16. januar 2012
Bench press program from Ryan Kennelly
This is a program I found on trainwiser.com
week 1
day 1
Bench press 60% 8x3reps
Narrow Bench 2x5reps
2-board-press 2x5reps
rack lockouts 2x5reps
Day 2
Explosive Bench Press 8x3 reps at 50%
After the bench press, select two triceps exercises. Do 8 to 15 reps, 2 to 3 sets
week 2
day 1
Bench press 65% 8x3reps
Same assistance exercises
day 2
Explosive Bench Press 8x3 reps at 55%
Same assistance exercises
week 3
day 1
Bench press 70% 6x3reps
Same assistance exercises
day 2
Explosive Bench Press 8x3 reps at 60%
Same assistance exercises
week 4
day 1
Bench press 75% 6x3reps
Same assistance exercises
day 2
Explosive Bench Press 8x3 reps at 50%
Same assistance exercises
week 5
day 1
Bench press 80% 3x3reps
Same assistance exercises
day 2
Explosive Bench Press 8x3 reps at 55%
Same assistance exercises
week 6
day 1
Bench press 85% 3x3reps
Same assistance exercises
day 2
Explosive Bench Press 8x3 reps at 60%
Same assistance exercises
week 7
day 1
Bench press 90% 2x3reps
Narrow Bench 2x3reps
2-board-press 2x3reps
rack lockouts 2x3reps
day 2
Explosive Bench Press 8x3 reps at 50%
Same assistance exercises
week 8
day 1
Bench press 55% 5x3reps
No assistance exercises
day 2
Explosive Bench Press 3x3 reps at 60%
Same assistance exercises
week 9
Day 1 OFF
Day 2 MAX
week 1
day 1
Bench press 60% 8x3reps
Narrow Bench 2x5reps
2-board-press 2x5reps
rack lockouts 2x5reps
Day 2
Explosive Bench Press 8x3 reps at 50%
After the bench press, select two triceps exercises. Do 8 to 15 reps, 2 to 3 sets
week 2
day 1
Bench press 65% 8x3reps
Same assistance exercises
day 2
Explosive Bench Press 8x3 reps at 55%
Same assistance exercises
week 3
day 1
Bench press 70% 6x3reps
Same assistance exercises
day 2
Explosive Bench Press 8x3 reps at 60%
Same assistance exercises
week 4
day 1
Bench press 75% 6x3reps
Same assistance exercises
day 2
Explosive Bench Press 8x3 reps at 50%
Same assistance exercises
week 5
day 1
Bench press 80% 3x3reps
Same assistance exercises
day 2
Explosive Bench Press 8x3 reps at 55%
Same assistance exercises
week 6
day 1
Bench press 85% 3x3reps
Same assistance exercises
day 2
Explosive Bench Press 8x3 reps at 60%
Same assistance exercises
week 7
day 1
Bench press 90% 2x3reps
Narrow Bench 2x3reps
2-board-press 2x3reps
rack lockouts 2x3reps
day 2
Explosive Bench Press 8x3 reps at 50%
Same assistance exercises
week 8
day 1
Bench press 55% 5x3reps
No assistance exercises
day 2
Explosive Bench Press 3x3 reps at 60%
Same assistance exercises
week 9
Day 1 OFF
Day 2 MAX
søndag 15. januar 2012
10 week program for the bench press from Matt Ryan
The program is calculated by setting a goal that is 10% higher than your current max. The percentages of the program is based on this new goal weight.
Read Matt Ryans article on the program.
Week 1:
Session 1: 55% x 3 sets x 10 reps
Session 2: 80% of the weight of session 1 x 3 sets x 10 reps
Week 2:
Session 1: 60% x 3 sets x 9 reps
Session 2: 80% of the weight of session 1 x 3 sets x 9 reps
Week 3:
Session 1: 65% x 3 sets x 8 reps
Session 2: 80% of the weight of session 1 x 3 sets x 8 reps
Week 4:
Session 1: 70% x 3 sets x 7 reps
Session 2: 80% of the weight of session 1 x 3 sets x 7 reps
Week 5:
Session 1: 75% x 3 sets x 6 reps
Session 2: 80% of the weight of session 1 x 3 sets x 6 reps
Week 6:
Session 1: 80% x 3 sets x 5 reps
Session 2: 80% of the weight of session 1 x 3 sets x 5 reps
Week 7:
Session 1: 85% x 2 sets x 4 reps
Session 2: 80% of the weight of session 1 x 3 sets x 4 reps
Week 8:
Session 1: 90% x 2 sets x 3 reps
Session 2: 80% of the weight of session 1 x 2 sets x 3 reps
Week 9:
Session 1: 95% x 1 set x 2 reps
Session 2: 80% of the weight of session 1 x 1 set x 2 reps
Week 10: Get a new PR!
Read Matt Ryans article on the program.
Week 1:
Session 1: 55% x 3 sets x 10 reps
Session 2: 80% of the weight of session 1 x 3 sets x 10 reps
Week 2:
Session 1: 60% x 3 sets x 9 reps
Session 2: 80% of the weight of session 1 x 3 sets x 9 reps
Week 3:
Session 1: 65% x 3 sets x 8 reps
Session 2: 80% of the weight of session 1 x 3 sets x 8 reps
Week 4:
Session 1: 70% x 3 sets x 7 reps
Session 2: 80% of the weight of session 1 x 3 sets x 7 reps
Week 5:
Session 1: 75% x 3 sets x 6 reps
Session 2: 80% of the weight of session 1 x 3 sets x 6 reps
Week 6:
Session 1: 80% x 3 sets x 5 reps
Session 2: 80% of the weight of session 1 x 3 sets x 5 reps
Week 7:
Session 1: 85% x 2 sets x 4 reps
Session 2: 80% of the weight of session 1 x 3 sets x 4 reps
Week 8:
Session 1: 90% x 2 sets x 3 reps
Session 2: 80% of the weight of session 1 x 2 sets x 3 reps
Week 9:
Session 1: 95% x 1 set x 2 reps
Session 2: 80% of the weight of session 1 x 1 set x 2 reps
Week 10: Get a new PR!
Technique - Speed - Apeshit
A setup for workouts that I like a lot is the TSA-setup, or as the headline says the Technique-Speed-Apeshit-setup.
Let us use the deadlift as an example to describe each phase of the setup.
Technique
Work up to 6 beautiful singles with as much weight as you can do with beautiful form.
Many will find it beneficial to wave the weights so that you do 3 progressively heavier sets, then drop back down and do 3 more sets. For a 250kg deadlifter it might look like this:
190x1
200x1
210x1
200x1
210x1
220x1
Most times the lifter will stop the technique phase of the workout at this point, but if the lifter feels great, there is nothing wrong with doing another wave.
Speed
In the Speed phase you will reduce the weight and continue to do explosive singles . When it comes to weights and reps, i recommend these old school westside cycles. Note that on deadlifts you must never yank the weight off the floor. You should always squeeze it off the floor and then explode. Try to keep your rest periods to around 30 secs.
Apeshit
Now it is time to, as Vincent Dizenzo would say, SMASH FUCKING WEIGHTS.
Pick an exercise that is close, but different to your main lift, And go all out.
This is in essence the westside Max-effort method. I like to work up with sets of 5-6 to get more of an hypertrophy effect. I will then let how I feel on that particular day decide how low I go on the reps. If the exercise feels crappy I might quit when I can no longer do 6 reps. If I feel really good, I might go all the way up to a PR single. Another good way to decide the reps is to just throw a dice.
Let us continue our example with the 250kg deadlifter. For his Apeshit lift he picks the Deficit deadlift and does the following sets:
140x5
150x5
160x5
170x5
180x4
The exercise feels good so he keeps going up
190x3
200x3
210x2
220x1 PR lift on this exercise so he quits here.
After the Apeshit phase of the workout you should just do some hypertrophy training for the muscles that are relevant to your main lift.
Let us use the deadlift as an example to describe each phase of the setup.
Technique
Work up to 6 beautiful singles with as much weight as you can do with beautiful form.
Many will find it beneficial to wave the weights so that you do 3 progressively heavier sets, then drop back down and do 3 more sets. For a 250kg deadlifter it might look like this:
190x1
200x1
210x1
200x1
210x1
220x1
Most times the lifter will stop the technique phase of the workout at this point, but if the lifter feels great, there is nothing wrong with doing another wave.
Speed
In the Speed phase you will reduce the weight and continue to do explosive singles . When it comes to weights and reps, i recommend these old school westside cycles. Note that on deadlifts you must never yank the weight off the floor. You should always squeeze it off the floor and then explode. Try to keep your rest periods to around 30 secs.
Apeshit
Now it is time to, as Vincent Dizenzo would say, SMASH FUCKING WEIGHTS.
Pick an exercise that is close, but different to your main lift, And go all out.
This is in essence the westside Max-effort method. I like to work up with sets of 5-6 to get more of an hypertrophy effect. I will then let how I feel on that particular day decide how low I go on the reps. If the exercise feels crappy I might quit when I can no longer do 6 reps. If I feel really good, I might go all the way up to a PR single. Another good way to decide the reps is to just throw a dice.
Let us continue our example with the 250kg deadlifter. For his Apeshit lift he picks the Deficit deadlift and does the following sets:
140x5
150x5
160x5
170x5
180x4
The exercise feels good so he keeps going up
190x3
200x3
210x2
220x1 PR lift on this exercise so he quits here.
After the Apeshit phase of the workout you should just do some hypertrophy training for the muscles that are relevant to your main lift.
lørdag 14. januar 2012
Westside/Power to the People Hybrid from Pavel Tsatsouline
Some people have reported massive gains in deadlift strength with this program
Lifts based on your current 1RM.
Rest 30 - 45 secs between lifts
Week 1:
Day 1 65% 15 Singles
Day 2 70% 12 Singles
Day 3 75% 10 Singles
Day 4 80% 8 Singles
Day 5 85% 6 Singles
Day 6 Off
Day 7 Off
Week 2
Add 10 lbs to each day's lift from Week 1
Week 3
Add 10lbs to each day's lift from Week 2
Week 4
Unload with Steve Wilson DL routine from original RKC book
2-3 sets DL 2-3 times/week @ 26-32% 1RM
OR
2-3 sets 20 kb snatches/swings 2-3 times per week.
Week 5
Add 5lbs to each day's lift from Week 3
Week 6
Add 5lbs to each day's lift from week 5
Week 7
Day 1 Off
Day 2 Off
Day 3 Off
Day 4 Off
Day 5 Off
Day 6 MAX Day (I actually did my MAX test on Thursday, I had a KB workshop to teach on Saturday)
Day 7 Off
Week 8
Unload as Week 4
Lifts based on your current 1RM.
Rest 30 - 45 secs between lifts
Week 1:
Day 1 65% 15 Singles
Day 2 70% 12 Singles
Day 3 75% 10 Singles
Day 4 80% 8 Singles
Day 5 85% 6 Singles
Day 6 Off
Day 7 Off
Week 2
Add 10 lbs to each day's lift from Week 1
Week 3
Add 10lbs to each day's lift from Week 2
Week 4
Unload with Steve Wilson DL routine from original RKC book
2-3 sets DL 2-3 times/week @ 26-32% 1RM
OR
2-3 sets 20 kb snatches/swings 2-3 times per week.
Week 5
Add 5lbs to each day's lift from Week 3
Week 6
Add 5lbs to each day's lift from week 5
Week 7
Day 1 Off
Day 2 Off
Day 3 Off
Day 4 Off
Day 5 Off
Day 6 MAX Day (I actually did my MAX test on Thursday, I had a KB workshop to teach on Saturday)
Day 7 Off
Week 8
Unload as Week 4
lørdag 7. januar 2012
Bench Press Program
Bench press:
Do singles and go as hard as you can, but you must never miss reps, and you must keep a strict 1 sec pause in the bottom position.
I prefer to base the weights on how i feel on a particular day, but for those who need a guideline in this area, I recommend the following:
Start by working your way gradually up to 5 singles, 85% of 1 RM.
If this goes smoothly, add 2.5 kg and do 3 more singles at this weight.
If this also goes smoothly, you can use this weight as the starting point at next weeks session.
Remember that the focus of this exercise is on perfect technique and not on the weights.
Bench Press - Touch and Go:
You start in week 1 with a weight that you can do 6 reps with.
Increase the weight by 2.5 kg per week until you are down to 3 reps. At this point, continue to increase 2.5 kg, but to get the number of reps up, you switch the exercise to a 1-Board-Press. You then continues to increase 2.5 kg per week until you are back down to 3 reps. At this point, add another board to reduce the Range of motion even more. When your weights get down to three reps on the 2-Board-Press you can start the program over again, or go on to do something else.
On this exercise you will work gradually up to your top set planned for the day, then drop the weight by 10kg and do two sets of as many reps as possible.
JM Press: 3 sets x 5 reps
Dumbbell Press: 3 sets x 12 reps
Triceps Push Down: 3 sets x 10 reps
Do singles and go as hard as you can, but you must never miss reps, and you must keep a strict 1 sec pause in the bottom position.
I prefer to base the weights on how i feel on a particular day, but for those who need a guideline in this area, I recommend the following:
Start by working your way gradually up to 5 singles, 85% of 1 RM.
If this goes smoothly, add 2.5 kg and do 3 more singles at this weight.
If this also goes smoothly, you can use this weight as the starting point at next weeks session.
Remember that the focus of this exercise is on perfect technique and not on the weights.
Bench Press - Touch and Go:
You start in week 1 with a weight that you can do 6 reps with.
Increase the weight by 2.5 kg per week until you are down to 3 reps. At this point, continue to increase 2.5 kg, but to get the number of reps up, you switch the exercise to a 1-Board-Press. You then continues to increase 2.5 kg per week until you are back down to 3 reps. At this point, add another board to reduce the Range of motion even more. When your weights get down to three reps on the 2-Board-Press you can start the program over again, or go on to do something else.
On this exercise you will work gradually up to your top set planned for the day, then drop the weight by 10kg and do two sets of as many reps as possible.
JM Press: 3 sets x 5 reps
Dumbbell Press: 3 sets x 12 reps
Triceps Push Down: 3 sets x 10 reps
fredag 6. januar 2012
Dan Johns even easier strenght
In this program you will work the same lift 5 days per week.
The key to this program is to work at a sub maximal effort level. You only increase weights if you feel that you can do it with the same speed and effort level as the lighter weights you did before. Sometimes you will add to much weight so that it impacts subsequent workouts, and this is alright just adjust and move on. You must never miss weights.
Week 1
Monday: 2 sets of 5 reps. The weight should be easy. About 60% of 1RM.
Tuesday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Wednesday: 5-3-2. Start with your normal 5 rep weight. Add weight each set.
Friday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Saturday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Week 2
Monday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Tuesday: 6 sets of 1 rep. Add weight each set. Never miss reps.
Wednesday: 1 set of 10 reps. Real easy weight. Recovery workout.
Friday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Saturday: 5-3-2. This is a good day to test yourself a bit on the double. Don't miss reps.
For a thorough explanation of the program read "Even easier strength", by Dan John.
The key to this program is to work at a sub maximal effort level. You only increase weights if you feel that you can do it with the same speed and effort level as the lighter weights you did before. Sometimes you will add to much weight so that it impacts subsequent workouts, and this is alright just adjust and move on. You must never miss weights.
Week 1
Monday: 2 sets of 5 reps. The weight should be easy. About 60% of 1RM.
Tuesday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Wednesday: 5-3-2. Start with your normal 5 rep weight. Add weight each set.
Friday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Saturday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Week 2
Monday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Tuesday: 6 sets of 1 rep. Add weight each set. Never miss reps.
Wednesday: 1 set of 10 reps. Real easy weight. Recovery workout.
Friday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Saturday: 5-3-2. This is a good day to test yourself a bit on the double. Don't miss reps.
For a thorough explanation of the program read "Even easier strength", by Dan John.
torsdag 5. januar 2012
Greg Gillies bench press program
This bench press program is simple but effective.
You start the program with a weight you can press for 10 reps.
You bench 3 times a week and increase the weight by 2.5 kg per session.
When you start a new week you reduce weight by 2.5 kg, so that each week's starting weight is 2.5 kg higher than the previous week. Each bench session consists of 5 sets of 5,4,3,2,1 reps using the same weight for all sets.
Let us consider an example with a lifter that can do 10 reps with 100kg and benches on Monday, Wednesday and Friday:
Week 1:
Monday 100x5 100x4 100x3 100x2 100x1
Wednesday 102.5 102.5 x5 x4 x3 102.5 102.5 102.5 x2 x1
Friday 105x5 105x4 105x3 105x2 105x1
Week 2:
Monday 102.5 102.5 x5 x4 x3 102.5 102.5 102.5 x2 x1
Wednesday 105x5 105x4 105x3 105x2 105x1
Friday 107.5 107.5 x5 x4 x3 107.5 107.5 107.5 x2 x1
The lifter continues in this fashion until he starts missing reps. He will then take a few days off, and attempt a new max.
You can read Gillies Article on the program at http://ezinearticles.com/?A-Powerful-Bench-Press-Routine-For-a-Bigger-Bench&id=1464298
You start the program with a weight you can press for 10 reps.
You bench 3 times a week and increase the weight by 2.5 kg per session.
When you start a new week you reduce weight by 2.5 kg, so that each week's starting weight is 2.5 kg higher than the previous week. Each bench session consists of 5 sets of 5,4,3,2,1 reps using the same weight for all sets.
Let us consider an example with a lifter that can do 10 reps with 100kg and benches on Monday, Wednesday and Friday:
Week 1:
Monday 100x5 100x4 100x3 100x2 100x1
Wednesday 102.5 102.5 x5 x4 x3 102.5 102.5 102.5 x2 x1
Friday 105x5 105x4 105x3 105x2 105x1
Week 2:
Monday 102.5 102.5 x5 x4 x3 102.5 102.5 102.5 x2 x1
Wednesday 105x5 105x4 105x3 105x2 105x1
Friday 107.5 107.5 x5 x4 x3 107.5 107.5 107.5 x2 x1
The lifter continues in this fashion until he starts missing reps. He will then take a few days off, and attempt a new max.
You can read Gillies Article on the program at http://ezinearticles.com/?A-Powerful-Bench-Press-Routine-For-a-Bigger-Bench&id=1464298
onsdag 4. januar 2012
Marty Gallagher 15 minute workout
Marty Gallagher talking about how to get the most out of your training with minimal time invested.
tirsdag 3. januar 2012
Sheiko powerlifting program in excel spreadsheet
Sheiko # 29
Sheiko # 30
Sheiko # 31
Sheiko # 32
Sheiko # 37
Sheiko # 39
Sheiko # 40
Sheiko CMS-MS Prep 1
Sheiko CMS-MS Prep 2
Sheiko CMS-MS Prep 3
Sheiko CMS MS Comp
Sheiko MSIC Prep
Sheiko MSIC Comp
Link(It is in post number 7 on the page)
mandag 2. januar 2012
søndag 1. januar 2012
Single lifts 5 days per week
I picked up this program at the Power and Bulk board from a post by Shoot Fighter.
He said he used it for the bench press, but since I personally do not think that my pec tendons could take this program for the bench press, I would rather use it with the millitary press or the squat
Day 1 80% - 4x1
Day 2 78% - 6x1
Day 3 76% - 8x1
Day 4 74% - 10x1
Day 5 72% - 12x1
Day 6 OFF
Day 7 Off
Start over with a weight increase of 5lbs. Once per month you max out.
He said he used it for the bench press, but since I personally do not think that my pec tendons could take this program for the bench press, I would rather use it with the millitary press or the squat
Day 1 80% - 4x1
Day 2 78% - 6x1
Day 3 76% - 8x1
Day 4 74% - 10x1
Day 5 72% - 12x1
Day 6 OFF
Day 7 Off
Start over with a weight increase of 5lbs. Once per month you max out.
Weight Training Six Days Per Week
Many people love to train. Because of this they would like to do it as often as possible. But how would you plan a training week that contained 6 training days and one rest day. The following plan shows you one possible way to do it.
Monday: Deadlift Day
There is no better way to start off the week than with a really hard lift like the deadlift.
The deadlift basically works the whole body but it really gives the hamstrings and glutes a great workout. Because of this it makes sense to finish the workout with some exercises for the hamstrings.
Example Monday workout:
Deadlift: work up to a hard set of 5 reps
Romanian deadlifts: 3 sets of 8-10 reps
Leg-curls: 3 sets of 12 reps
Tuesday: Vertical Pulling
After the treatment we gave our lower backs yesterday it would make sense to decompress it with some chins and/or pulldowns. These exercises also work the biceps to a large degree, so why not finish it off with a couple of sets of curls.
Example Tuesday workout:
Chins: Work up to a maximal set of 5 reps adding weight around your waist.
Wide grip pulldowns: 3 sets of 8-12 reps
Pulldowns with a close parallel grip: 3 sets of 8-12 reps
Dumbbell curls: 5 sets of 10-12 reps
Wednesday: Vertical Pushing
On Wednesday it is time for our first pressing exercise of the week. The military press would be an excellent choice. After the presses would be a good opportunity to do some isolation exercises for the shoulders, and triceps
Example Wednesday workout:
Military press: Work up to a maximal set of 5 reps
Side Lateral raises: 3 sets of 12-15 reps
Rear lateral raises: 3 sets of 15-20 reps
Triceps pushdown: 5 sets of 10-12 reps
Thursday: Squat Day
Finally the day you have been eagerly anticipating. It is time to squat. The choice of squats is up to you. You can do front squats, box squats, olympic squats, or regular low bar squats but you have to squat. And you have to squat deep! No quarter squats!
After the squats you should do some type of isolation exercise for the quads. This is also a nice time to hit the calf's.
Example Thursday workout:
Front Squat: work up to a maximal set of 5 reps
Back squat: Do three set of as many reps as possible with the same weight as your heaviest set on the front squats
Leg extensions: 3 sets of 20 reps
Standing calf raise: 2 sets of 20-30 reps
Seated Calf raise: 2 sets of 20-30 reps
Friday: Horizontal Pulling
The lats and upper back have had two days to rest after the Chins/pulldowns on Tuesday, and it is now time to hit them again with some rows. Bent over barbell rows would be a good choice, but make sure that you don't do so much volume on them that you can not recover in time for the Monday deadlift session. I would hit a power movement like bent over rows first in this session and then do a movement that allows for more of a peak contraction of the whole upper back, as being able to contract your upper back hard and hold the contraction is very important in other exercises like bench presses or squats. It makes sense to hit the biceps again on this day also.
Example Friday workout:
Bent over barbell rows: Work up to a maximal set of 5 reps
Inverted rows: 4 sets of 10-12 reps
Face pulls: 3 sets of 12-15 reps
Hammer curls: 5 sets of 10-12 reps
Saturday: Bench Day
No better day to bench press than Saturday when you are well rested, and no one is occupying the benches. In addition the upper back tightness from Fridays session will make your benches feel really good. Finish off with some isolation work for the pecs. If you would like to take a rest day on Sunday you will also hit the triceps on this day.
Example Saturday workout
Bench press: Work up to a maximal set of 5 reps.
Incline dumbbell press: 3 sets of 10-12 reps
Flyes: 3 sets of 10-12 reps
Dumbbell pullover: 3 sets of 15-20 reps
French Presses: 5 sets of 10-12 reps
Sunday: Rest or Triceps Day
If your eagerness to train is such that you can not even take one day of rest go in and hit the triceps hard on Sunday. It will still have two days of rest until Wednesdays workout.
Example Sunday workout:
Rope triceps extensions: 3 sets of 10-12 reps
Dumbbell triceps extensions: 3 sets of 10-12 reps
3-board press: 3 sets of 15-20 reps
6 Week Bench Press Program
This is a program that I have used in the past to hit some of my best results in the bench.
Week 1 and 2 have some crazy volume, but you get a nice strength boost through the reduced volume in weeks 3 through 5, and I am confident that you will be strong in week 6.
In weeks 1 and 2 we will use the bench press with legs in the air, to take away the bridge and the leg drive. This means that you lay on the bench with your feet in the air, crossed at the ankles like you are about to do crunches. This makes the bench press way harder and in this way we get a stronger training effect with the lighter weights at the beginning of the workout.
Week 1:
Bench Press with legs in the air:
Start at 50% of 1RM for 5 reps and increase the weight by 10kg for each set until you can no longer do 5 reps. All reps are paused on the chest.
Bench press:
Starting at the weight, that you ended the previous exercise with, for 5 reps, you increase the weight by 5kg each set until you can no longer do 5 reps. All reps are paused on the chest.
1-Board Press:
Starting at the weight, that you ended the previous exercise with, for 3 reps, you increase the weight by 5kg each set until you can no longer do 3 reps. All reps are paused on the board.
2-Board Press:
Starting at the weight, that you ended the previous exercise with, for 3 reps, you increase the weight by 5kg each set until you can no longer do 3 reps. All reps are paused on the board.
Chins with a close neutral grip : 6 sets
Bench Press: 5x5
Start with a weight that is 60-70% of your 1RM, and adjust the weights set by set so that the weights are challenging but you still get all your reps in. All reps are paused.
Rows: 4 sets
Face pulls: 3 sets
Bench Press:
Using approximately 60% of your 1RM, you will do 3 sets of as many reps as possible.
Pull downs: 5 sets
Triceps: 3 sets
Week 2:
Bench Press with legs in the air:
Start at 50% of 1RM for 5 reps and increase the weight by 10kg for each set until you can no longer do 5 reps. All reps are paused on the chest.
Bench press:
Starting at the weight, that you ended the previous exercise with, for 5 reps, you increase the weight by 5kg each set until you can no longer do 5 reps. All reps are paused on the chest.
1-Board Press:
Starting at the weight, that you ended the previous exercise with, for 3 reps, you increase the weight by 5kg each set until you can no longer do 3 reps. All reps are paused on the board.
2-Board Press:
Starting at the weight, that you ended the previous exercise with, for 3 reps, you increase the weight by 5kg each set until you can no longer do 3 reps. All reps are paused on the board.
3-Board Press:
Do one set at the weight, that you ended the previous exercise with, for as many reps as possible.
Add 10 kg and do another set for as many reps as possible
Chins with a close neutral grip : 7 sets
Bench Press: 7 sets of 5 reps
Start with a weight that is 60% of your 1RM, and adjust the weights set by set so that the weights are challenging but you still get all your reps in. All reps are paused.
Rows: 4 sets
Face pulls: 5 sets
Bench Press:
Using approximately 60% of your 1RM, you will do 3 sets of as many reps as possible.
Pull downs: 7 sets
Triceps: 5 sets
Week 3:
Bench Press:
5 sets of 1 rep at 90% of 1RM
5 sets of 5 reps at 80% of 1RM
Chins with a close neutral grip : 6 sets
Floor Press:
Work up to a maximal set of 5 reps
Rows: 5 sets
Biceps/Triceps Super set:
Pick one exercise each for triceps and biceps and do 3-5 super sets.
Week 4:
Bench Press:
5 sets of 1 rep at 90% of 1RM +2,5kg
5 sets of 5 reps at 80% of 1RM +2,5kg
Chins with a close neutral grip : 6 sets
Rows: 5 sets
Dumbbell pullover:
3 sets of 20 reps
Biceps/Triceps Super set:
Pick one exercise each for triceps and biceps and do 3-5 super sets.
Week 5:
Bench Press:
5 sets of 1 rep at 90% of 1RM + 5kg
5 sets of 5 reps at 80% of 1RM + 5kg
Chins with a close neutral grip : 6 sets
Rows: 5 sets
Dumbbell pullover:
3 sets of 20 reps
Biceps/Triceps Super set:
Pick one exercise each for triceps and biceps and do 3-5 super sets.
Week 6:
Hit a new personal best in the bench press
Week 1 and 2 have some crazy volume, but you get a nice strength boost through the reduced volume in weeks 3 through 5, and I am confident that you will be strong in week 6.
In weeks 1 and 2 we will use the bench press with legs in the air, to take away the bridge and the leg drive. This means that you lay on the bench with your feet in the air, crossed at the ankles like you are about to do crunches. This makes the bench press way harder and in this way we get a stronger training effect with the lighter weights at the beginning of the workout.
Week 1:
Bench Press with legs in the air:
Start at 50% of 1RM for 5 reps and increase the weight by 10kg for each set until you can no longer do 5 reps. All reps are paused on the chest.
Bench press:
Starting at the weight, that you ended the previous exercise with, for 5 reps, you increase the weight by 5kg each set until you can no longer do 5 reps. All reps are paused on the chest.
1-Board Press:
Starting at the weight, that you ended the previous exercise with, for 3 reps, you increase the weight by 5kg each set until you can no longer do 3 reps. All reps are paused on the board.
2-Board Press:
Starting at the weight, that you ended the previous exercise with, for 3 reps, you increase the weight by 5kg each set until you can no longer do 3 reps. All reps are paused on the board.
Chins with a close neutral grip : 6 sets
Bench Press: 5x5
Start with a weight that is 60-70% of your 1RM, and adjust the weights set by set so that the weights are challenging but you still get all your reps in. All reps are paused.
Rows: 4 sets
Face pulls: 3 sets
Bench Press:
Using approximately 60% of your 1RM, you will do 3 sets of as many reps as possible.
Pull downs: 5 sets
Triceps: 3 sets
Week 2:
Bench Press with legs in the air:
Start at 50% of 1RM for 5 reps and increase the weight by 10kg for each set until you can no longer do 5 reps. All reps are paused on the chest.
Bench press:
Starting at the weight, that you ended the previous exercise with, for 5 reps, you increase the weight by 5kg each set until you can no longer do 5 reps. All reps are paused on the chest.
1-Board Press:
Starting at the weight, that you ended the previous exercise with, for 3 reps, you increase the weight by 5kg each set until you can no longer do 3 reps. All reps are paused on the board.
2-Board Press:
Starting at the weight, that you ended the previous exercise with, for 3 reps, you increase the weight by 5kg each set until you can no longer do 3 reps. All reps are paused on the board.
3-Board Press:
Do one set at the weight, that you ended the previous exercise with, for as many reps as possible.
Add 10 kg and do another set for as many reps as possible
Chins with a close neutral grip : 7 sets
Bench Press: 7 sets of 5 reps
Start with a weight that is 60% of your 1RM, and adjust the weights set by set so that the weights are challenging but you still get all your reps in. All reps are paused.
Rows: 4 sets
Face pulls: 5 sets
Bench Press:
Using approximately 60% of your 1RM, you will do 3 sets of as many reps as possible.
Pull downs: 7 sets
Triceps: 5 sets
Week 3:
Bench Press:
5 sets of 1 rep at 90% of 1RM
5 sets of 5 reps at 80% of 1RM
Chins with a close neutral grip : 6 sets
Floor Press:
Work up to a maximal set of 5 reps
Rows: 5 sets
Biceps/Triceps Super set:
Pick one exercise each for triceps and biceps and do 3-5 super sets.
Week 4:
Bench Press:
5 sets of 1 rep at 90% of 1RM +2,5kg
5 sets of 5 reps at 80% of 1RM +2,5kg
Chins with a close neutral grip : 6 sets
Rows: 5 sets
Dumbbell pullover:
3 sets of 20 reps
Biceps/Triceps Super set:
Pick one exercise each for triceps and biceps and do 3-5 super sets.
Week 5:
Bench Press:
5 sets of 1 rep at 90% of 1RM + 5kg
5 sets of 5 reps at 80% of 1RM + 5kg
Chins with a close neutral grip : 6 sets
Rows: 5 sets
Dumbbell pullover:
3 sets of 20 reps
Biceps/Triceps Super set:
Pick one exercise each for triceps and biceps and do 3-5 super sets.
Week 6:
Hit a new personal best in the bench press