Week 1:
Bench press: The big 21.
Floor press: Work up to a max set of 5. If you feel good you can continue up to a max triple and even single.
Incline bench press: 5 sets of 10 reps
Triceps extension: 5 sets of 10 reps
Week 2:
Same as week 1, but you should try to do more sets on your assistance exercises than you did the previous week.
Week 3:
Bench press: Work up to a comfortable single. It should feel 90-95%-ish. Never miss lifts on this day.
Incline bench: Work up to a maximal set of 6 reps.
Triceps extension: Work up to a maximal set of 6 reps.
Week 4:
Bench press: 20/20
2-board press: Work up to a max set of 5. If you feel good you can continue up to a max triple and even single.
Incline bench press: 5 sets of 8 reps
Triceps extension: 5 sets of 8 reps
Week 5:
Same as week 1, but you should try to do more sets on your assistance exercises than you did the previous week.
Week 6:
Bench press: Work up to a comfortable single. It should feel 90-95%-ish. Never miss lifts on this day.
Incline bench: Work up to a maximal set of 5 reps.
Triceps extension: Work up to a maximal set of 5 reps.
Week 7:
Bench press: The 6 rep wave.
Floor press: Work up to a max single.
Incline bench: Work up to a maximal set of 6 reps.
Triceps extension: Work up to a maximal set of 6 reps.
Week 8:
Bench press: The 6 rep wave.
2-board press: Work up to a max single.
Incline bench: Work up to a maximal set of 5 reps.
Triceps extension: Work up to a maximal set of 5 reps.
Week 9:
Bench press: Work up to a single at about 80-85% of your max.
Incline bench: Work up to a comfortable set of 5 reps.
Triceps extension: Work up to a comfortable set of 5 reps.
Week 10:
Bench press: Work up to a new PR!
mandag 27. februar 2012
fredag 24. februar 2012
The 6 rep wave
This wave is for your heavy days.
Start with a single at 80%.
Do a single at 85%.
Do a single at 90%
Do a single at 82,5%
Do a single at 87,5%
Do a single at 92,5%
If this all feels smooth you can try another wave of 85%->90%->95%. If you consistently can do the third wave you can take it as a sign to up the starting weight.
Instead of using percentages you can just add 5-10 kg per step of each wave.
Start with a single at 80%.
Do a single at 85%.
Do a single at 90%
Do a single at 82,5%
Do a single at 87,5%
Do a single at 92,5%
If this all feels smooth you can try another wave of 85%->90%->95%. If you consistently can do the third wave you can take it as a sign to up the starting weight.
Instead of using percentages you can just add 5-10 kg per step of each wave.
onsdag 22. februar 2012
tirsdag 21. februar 2012
mandag 20. februar 2012
The 100 rep Dumbbell Row
This is a good way to finish a hard back workout. Do 5 sets of 10 reps for each hand in the dumbbell row without taking breaks between sets. Start out light because it will be harder than you think.
søndag 19. februar 2012
Program from Duane Hansen
Copied from the Power and bulk board:
Just a concept to ponder:
Day 1: Squat and Bench Press
Work up to a max single in the squat, then do several more singles with 50-100 pounds less than you made. After that, work up to a max single in the bench press, followed by as many sets of doubles as you care to do with 50 pounds less than you made.
Day 2: Press and Deadlift
Work up to a max single in the press. After that, do 10 singles in the deadlift with about 80% of your max. After this, you can do all of the "other stuff" that you want to do.
Then, get back in the gym as soon as you can and repeat Day 1. Aim to lift more today than you did before. After that, repeat Day 2. Aim for a bigger weight in the press and add some weight to the barbell you are deadlifting.
Work this program hard for two weeks, then spend a week doing this:
Monday, Wednesday, Friday:
Squat - 135/2 reps x 10 sets
Bench - 135/2 x 10
Deadlift - 225/1 x 10
Press - 135/1 x 10
After that, jump right back into the original program and bust ass for another two weeks. Repeat the cycle of 2 weeks heavy/1 week light until you are strong enough.
The patience program
This is a very good program if you are happy to increase your max by 2.5 kg per month. This may not sound much but I can promise you that when you have trained for some years, this is more than most can hope for.
Week 1: 2 reps x 6 sets at 80% of 1RM
Week 2: 3 reps x 6 sets at 80% of 1RM
Week 3: 4 reps x 6 sets at 80% of 1RM
Week 4: work up to 1 rep at 90% of 1RM
Assume that your 1RM has increased 2.5 kg and calculate your weight for the next month. With this program you will increase your max of 30kg in a year if you do not get impatient and change programs.
Week 1: 2 reps x 6 sets at 80% of 1RM
Week 2: 3 reps x 6 sets at 80% of 1RM
Week 3: 4 reps x 6 sets at 80% of 1RM
Week 4: work up to 1 rep at 90% of 1RM
Assume that your 1RM has increased 2.5 kg and calculate your weight for the next month. With this program you will increase your max of 30kg in a year if you do not get impatient and change programs.
Program for muscle growth by Thomas Jagd
Week 1: 10 singles with 75% of 1RM + 5 sets x 5 reps with 65% of 1RM
Week 2: 10 singles with 77.5% of 1RM + 5 sets x 5 reps with 67.5% of 1RM
Week 3: 10 singles with 80% of 1RM + 5 sets x 5 reps with 70% of 1RM
Week 4: 10 singles with 82.5% of 1RM + 5 sets x 5 reps with 72.5% of 1RM
Week 5: 10 singles with 85% of 1RM + 5 sets x 5 reps with 75% of 1RM
Week 6: 10 singles with 87.5% of 1RM + 5 sets x 5 reps with 77.5% of 1RM
Week 7: 10 singles with 90% of 1RM + 5 sets x 5 reps with 80% of 1RM
Week 8: 10 singles with 92.5% of 1RM + 5 sets x 5 reps with 82.5% of 1RM
Week 2: 10 singles with 77.5% of 1RM + 5 sets x 5 reps with 67.5% of 1RM
Week 3: 10 singles with 80% of 1RM + 5 sets x 5 reps with 70% of 1RM
Week 4: 10 singles with 82.5% of 1RM + 5 sets x 5 reps with 72.5% of 1RM
Week 5: 10 singles with 85% of 1RM + 5 sets x 5 reps with 75% of 1RM
Week 6: 10 singles with 87.5% of 1RM + 5 sets x 5 reps with 77.5% of 1RM
Week 7: 10 singles with 90% of 1RM + 5 sets x 5 reps with 80% of 1RM
Week 8: 10 singles with 92.5% of 1RM + 5 sets x 5 reps with 82.5% of 1RM
lørdag 18. februar 2012
Doug Hepburn - Powerlifting program
Day 1
Bench Press 15 sets x 2-3 reps
Day 2
Squat 15 sets x 2-3 reps
Day 3
Deadlift 15 sets x 2-3 reps
Day 4
Take a day off if you need it, or start again with day 1
Start each exercise with 15 sets x 2 reps. Use a weight that you could have done for 4 reps. For each session you increase by 1 rep until you after 16 sessions are up to 15 sets x 3 reps. You will then increase the weight and go back to 15 sets x 2 reps. You can do assistance exercises if you like, but do not overdo it.
Bench Press 15 sets x 2-3 reps
Day 2
Squat 15 sets x 2-3 reps
Day 3
Deadlift 15 sets x 2-3 reps
Day 4
Take a day off if you need it, or start again with day 1
Start each exercise with 15 sets x 2 reps. Use a weight that you could have done for 4 reps. For each session you increase by 1 rep until you after 16 sessions are up to 15 sets x 3 reps. You will then increase the weight and go back to 15 sets x 2 reps. You can do assistance exercises if you like, but do not overdo it.
torsdag 16. februar 2012
George Turner calf routine
This routine is done 3 times per week. The only exercise you will do is the standing calf raise. You will do 8 sets of 12,12,10,10,8,8,8,8 reps. Put on on another plate for each set until you reach the eights. Use the same weight for these four sets. Hold 3 seconds in both the top and bottom position and make sure you have as much range of motion as possible.
tirsdag 14. februar 2012
Vince Gironda 10-8-6-15 program
With this type of training do you do 4 sets with short breaks between sets (max 60 sec.). As a starting point for the session you use a weight you can do 6 reps with. A training session would then be as follows:
Set 1: 10 reps @ 50% of 6RM
Set 2: 8 reps @ 75% of 6RM
Set 3: 6 reps @ 100% of 6RM
Set 4: 15 reps @ 35% of 6RM
Calculator for the program.
Set 1: 10 reps @ 50% of 6RM
Set 2: 8 reps @ 75% of 6RM
Set 3: 6 reps @ 100% of 6RM
Set 4: 15 reps @ 35% of 6RM
Calculator for the program.
lørdag 11. februar 2012
14 week squat program
I found this squat program in a post by Lerho ant the Muscle and Brawn forum.
A friend of the poster supposedly increased his squat by 30kg doing this program.
Sets * Reps
Week 1:
Day 1: Squat 6*4*75
Day 2: Front squat 3*4*65, 3*3*70
Day 3: Squat 4*5*80
Week 2:
Day 1: Squat 4*6*70
Day 2: Front squat 8*2*75
Day 3: Squat 6*5*80
Week 3:
Day 1: Squat 6*4*75
Day 2: Front squat 3*4*65, 3*3*70
Day 3: Squat 8*5*80
Week 4:
Day 1: Squat 4*6*70
Day 2: Front squat 8*2*75
Day 3: Squat 3*6*60
Week 5:
Day 1: Squat 6*4*80
Day 2: Front squat 3*4*65, 3*3*70
Day 3: Squat 4*5*85
Week 6:
Day 1: Squat 4*6*75
Day 2: Front squat 8*2*80
Day 3: Squat 6*5*85
Week 7:
Day 1: Squat 6*4*80
Day 2: Front squat 3*4*65, 3*3*70
Day 3: Squat 8*5*85
Week 8:
Day 1: Squat 4*6*75
Day 2: Front squat 8*2*80
Day 3: Squat 3*6*60
Peaking Period
Week 1:
Day 1: Squat 2*3*80, 2*2*85, 1*90
Day 2: Squat 3*3*65, 3*2*70
Day 3: Squat 2*(3*80, 2*85, 1*90), 3*75
Week 2:
Day 1: Squat 3*(2*80, 2*65)
Day 2: Squat 2*2*85, 2*2*90, 3*75
Day 3: Squat 3*3*70, 3*2*75
Week 3:
Day 1: Squat 2*(3*85, 2*90, 1*95), 3*75
Day 2: Squat 3*(2*70, 2*75)
Day 3: Squat 2*80, 1*95, 2*80, 1*95, 2*80
Week 4:
Day 1: Squat 2*3*65, 2*2*70, 2*3*65
Day 2: Squat 7*1*90
Day 3: Squat 2*3*60, 3*2*65
Week 5:
Day 1: Squat 2*3*60, 3*2*65
Day 2: Squat 2*2*85, 2*1*90, 1*95, 1*97 1*100-105
Day 3: Squat 4*1*80
Week 6:
Day 1: OFF
Day 2: Squat 3*2*50
Day 3: Squat MAX
A friend of the poster supposedly increased his squat by 30kg doing this program.
Sets * Reps
Week 1:
Day 1: Squat 6*4*75
Day 2: Front squat 3*4*65, 3*3*70
Day 3: Squat 4*5*80
Week 2:
Day 1: Squat 4*6*70
Day 2: Front squat 8*2*75
Day 3: Squat 6*5*80
Week 3:
Day 1: Squat 6*4*75
Day 2: Front squat 3*4*65, 3*3*70
Day 3: Squat 8*5*80
Week 4:
Day 1: Squat 4*6*70
Day 2: Front squat 8*2*75
Day 3: Squat 3*6*60
Week 5:
Day 1: Squat 6*4*80
Day 2: Front squat 3*4*65, 3*3*70
Day 3: Squat 4*5*85
Week 6:
Day 1: Squat 4*6*75
Day 2: Front squat 8*2*80
Day 3: Squat 6*5*85
Week 7:
Day 1: Squat 6*4*80
Day 2: Front squat 3*4*65, 3*3*70
Day 3: Squat 8*5*85
Week 8:
Day 1: Squat 4*6*75
Day 2: Front squat 8*2*80
Day 3: Squat 3*6*60
Peaking Period
Week 1:
Day 1: Squat 2*3*80, 2*2*85, 1*90
Day 2: Squat 3*3*65, 3*2*70
Day 3: Squat 2*(3*80, 2*85, 1*90), 3*75
Week 2:
Day 1: Squat 3*(2*80, 2*65)
Day 2: Squat 2*2*85, 2*2*90, 3*75
Day 3: Squat 3*3*70, 3*2*75
Week 3:
Day 1: Squat 2*(3*85, 2*90, 1*95), 3*75
Day 2: Squat 3*(2*70, 2*75)
Day 3: Squat 2*80, 1*95, 2*80, 1*95, 2*80
Week 4:
Day 1: Squat 2*3*65, 2*2*70, 2*3*65
Day 2: Squat 7*1*90
Day 3: Squat 2*3*60, 3*2*65
Week 5:
Day 1: Squat 2*3*60, 3*2*65
Day 2: Squat 2*2*85, 2*1*90, 1*95, 1*97 1*100-105
Day 3: Squat 4*1*80
Week 6:
Day 1: OFF
Day 2: Squat 3*2*50
Day 3: Squat MAX
fredag 10. februar 2012
Heavy ab work
From an excellent post by StormTheBeach at the t-nation forum:
Front Squat Holds: Load the bar up with as much weight as you can unrack like you are about to front squat, then hold it for 8 to 10 seconds, then put it down. If you think this doesn't sound horrible, try it. I've done over 600lbs for 10 seconds and it left me bed ridden for 2 days... in a good way
Blast Strap Fallouts: I like doing them standing just cause it is a lot harder. Start on your knees and stretch as far as possible. When you can get 15 straight, try for 5 from standing. Do however many sets you want.
Very Heavy Side Bends: I mean like out of a landmine attatchment with 300lbs on the bar for sets of 3-6. Always go as heavy as you can hold onto.
Front Squat Holds: Load the bar up with as much weight as you can unrack like you are about to front squat, then hold it for 8 to 10 seconds, then put it down. If you think this doesn't sound horrible, try it. I've done over 600lbs for 10 seconds and it left me bed ridden for 2 days... in a good way
Blast Strap Fallouts: I like doing them standing just cause it is a lot harder. Start on your knees and stretch as far as possible. When you can get 15 straight, try for 5 from standing. Do however many sets you want.
Very Heavy Side Bends: I mean like out of a landmine attatchment with 300lbs on the bar for sets of 3-6. Always go as heavy as you can hold onto.
torsdag 9. februar 2012
5 week program for the bench press
Week 1:
bench Press
70% x5
75% x4
80% x3
85% x2
90% x1
2-board press
Same weight as last set of bench press x 3 sets x as many reps as you can
Incline Bench 10,8,6,4,10
Triceps exercise 12,10,8,6,12
Week 2:
bench Press
72.5% x5
77.5% x4
82.5% x3
87.5% x2
92.5% x1
2-board press
Same weight as last set of bench press x 3 sets x as many reps as you can
Incline Bench 10,8,6,4,10
Triceps exercise 12,10,8,6,12
Week 3:
bench Press
75% x5
80% x4
85% x3
90% x2
95% x1
2-board press
Same weight as last set of bench press x 3 sets x as many reps as you can
Incline Bench 10,8,6,4,10
Triceps exercise 12,10,8,6,12
Week 4:
bench Press
70% x5
75% x4
80% x3, 3.3
Incline Bench 8,6,4
Triceps exercise 10,8,6
Week 5:
bench Press
NEW PR!
bench Press
70% x5
75% x4
80% x3
85% x2
90% x1
2-board press
Same weight as last set of bench press x 3 sets x as many reps as you can
Incline Bench 10,8,6,4,10
Triceps exercise 12,10,8,6,12
Week 2:
bench Press
72.5% x5
77.5% x4
82.5% x3
87.5% x2
92.5% x1
2-board press
Same weight as last set of bench press x 3 sets x as many reps as you can
Incline Bench 10,8,6,4,10
Triceps exercise 12,10,8,6,12
Week 3:
bench Press
75% x5
80% x4
85% x3
90% x2
95% x1
2-board press
Same weight as last set of bench press x 3 sets x as many reps as you can
Incline Bench 10,8,6,4,10
Triceps exercise 12,10,8,6,12
Week 4:
bench Press
70% x5
75% x4
80% x3, 3.3
Incline Bench 8,6,4
Triceps exercise 10,8,6
Week 5:
bench Press
NEW PR!
onsdag 8. februar 2012
4-week bench program
Week 1:
75% x 4 reps x 6 sets
80% x 2 reps x 2 sets
85% x 2 reps x 2 sets
70% x As many as you can x 1 set
Week 2:
80% x 4 reps x 5 sets
85% x 2 reps x 2 sets
90% x 2 reps x 2 sets
70% x As many as you can x 1 set
Week 3:
85% x 3 reps x 6 sets
90% x 2 reps x 2 sets
95% x 1-2 reps x 2 sets
70% x As many as you can x 1 set
Week 4:
70% x 5 sets x 4reps
After this you can increase the weights with 2.5-5kg and do the program again.
75% x 4 reps x 6 sets
80% x 2 reps x 2 sets
85% x 2 reps x 2 sets
70% x As many as you can x 1 set
Week 2:
80% x 4 reps x 5 sets
85% x 2 reps x 2 sets
90% x 2 reps x 2 sets
70% x As many as you can x 1 set
Week 3:
85% x 3 reps x 6 sets
90% x 2 reps x 2 sets
95% x 1-2 reps x 2 sets
70% x As many as you can x 1 set
Week 4:
70% x 5 sets x 4reps
After this you can increase the weights with 2.5-5kg and do the program again.
Technique - Apeshit - Hypertrophy
I use this setup when I want to prioritize hypertrophy.
Let us use the squat as an example to describe each phase of the setup.
Technique
In the TAH setup we will use the Big 21 for our technique work. This is because the three sets of five reps in the beginning of the big 21 makes it suitable for hypertrophy training.
Let look at a typical session for a 200kg squatter.
150x5
152,5x5
155x5
157,5x1
160x1
162,5x1
165x1
167,5x1
170x1
172,5x1
If the last set feels to easy you can continue in the same fashion, and take it as a sign to up the starting weight in the next session.
Apeshit
Pick an exercise close to the squat and work up to a maximal set of 5-6 reps. If you feel good continue to a maximal set of 1-3 reps.
Let us continue our example with the 200kg squatter. He picks the front squat as his apeshit exercise and does the following:
80kgx5
90kgx5
100kgx5
110kgx4 The exercise still feels good so he continues.
115kgx3
120kgx3
125kgx2
130kgx1 This felt like a maximal lift for the day, so the lifter stops here.
Hypertrophy
For the hypertrophy phase of the workout you can do a lot of different stuff, like 5 sets of 8, 4 sets of 10, 54321 rest/pause, or the Horace. Nothing is written in stone. You will do this with an exercise close to your main lift. For the sake of simplicity I prefer to just use the same exercise that I used in the Apeshit phase. You can however choose another exercise if you would like more variety.
Lets say that our 200kg squatter uses the front squat and does the Horace:
70x5
75x5
80x5
85x5
90x5
95x5
90x5
85x5
80x5
75x5
70x5
After the hypertrophy phase of the workout you should just do some isolation training for the muscles that are relevant to your main lift.
Let us use the squat as an example to describe each phase of the setup.
Technique
In the TAH setup we will use the Big 21 for our technique work. This is because the three sets of five reps in the beginning of the big 21 makes it suitable for hypertrophy training.
Let look at a typical session for a 200kg squatter.
150x5
152,5x5
155x5
157,5x1
160x1
162,5x1
165x1
167,5x1
170x1
172,5x1
If the last set feels to easy you can continue in the same fashion, and take it as a sign to up the starting weight in the next session.
Apeshit
Pick an exercise close to the squat and work up to a maximal set of 5-6 reps. If you feel good continue to a maximal set of 1-3 reps.
Let us continue our example with the 200kg squatter. He picks the front squat as his apeshit exercise and does the following:
80kgx5
90kgx5
100kgx5
110kgx4 The exercise still feels good so he continues.
115kgx3
120kgx3
125kgx2
130kgx1 This felt like a maximal lift for the day, so the lifter stops here.
Hypertrophy
For the hypertrophy phase of the workout you can do a lot of different stuff, like 5 sets of 8, 4 sets of 10, 54321 rest/pause, or the Horace. Nothing is written in stone. You will do this with an exercise close to your main lift. For the sake of simplicity I prefer to just use the same exercise that I used in the Apeshit phase. You can however choose another exercise if you would like more variety.
Lets say that our 200kg squatter uses the front squat and does the Horace:
70x5
75x5
80x5
85x5
90x5
95x5
90x5
85x5
80x5
75x5
70x5
After the hypertrophy phase of the workout you should just do some isolation training for the muscles that are relevant to your main lift.
tirsdag 7. februar 2012
10 week deadlift program
You will do deadlifts on day 1 and barbell row in week 2.
| Day 1: | Deadlift | |||
| weight | seen | reps | ||
| Week 1 | 65% of 1RM | 5 | 6 | |
| Week 2 | 70% of 1RM | 4 | 6 | |
| Week 3 | 75% of 1RM | 4 | 6 | |
| Week 4 | 80% of 1RM | 5 | 4 | |
| Week 5 | 85% of 1RM | 6 | 2 | |
| Week 6 | 85% of 1RM | 6 | 3 | |
| Week 7 | 85% of 1RM | 5 | 4 | |
| Week 8 | 90% of 1RM | 4 | 2 | |
| Week 9 | 95% of 1RM | 2 | 2 | |
| Week 10 | MAX | |||
| Day 2: | Barbell Rows | |||
| weight | seen | reps | ||
| Week 1 | 65% of 1RM | 5 | 6 | |
| Week 2 | 70% of 1RM | 4 | 6 | |
| Week 3 | 75% of 1RM | 4 | 6 | |
| Week 4 | 80% of 1RM | 3 | 4 | |
| Week 5 | 80% of 1RM | 4 | 4 | |
| Week 6 | 85% of 1RM | 4 | 4 | |
| Week 7 | 85% of 1RM | 5 | 4 | |
| Week 8 | 85% of 1RM | 5 | 3 | |
| Week 9 | Free |
mandag 6. februar 2012
Deadlift routine from Matt Kroczaleski
I read the article "Building a Big, Freaky Back" by Matt Kroczaleski the other day. As part of the article a deadlift program was given that is beutiful in its simplicity.
The program was as follows:
Week one: Work up to one heavy set of 5 reps in 4-5 sets.
Week two: Work up to one heavy set of 3 reps in 4-5 sets
Week three: Work up to a heavy single in 4-5 sets.
Week four: No deadlifting.
Repeat
The program was as follows:
Week one: Work up to one heavy set of 5 reps in 4-5 sets.
Week two: Work up to one heavy set of 3 reps in 4-5 sets
Week three: Work up to a heavy single in 4-5 sets.
Week four: No deadlifting.
Repeat
søndag 5. februar 2012
Charles Poliquin - Maximal weights program
The article "Arm Training With Maximal Weights" by Charles Poliquin contains a nice 12 week program:
| Sets | Reps | |
|---|---|---|
| Weeks 1-3 | 5 | 5 |
| Weeks 4-6 | 6 | 2-4 |
| Weeks 7-9 | 2 | 6-8 to absolute failure |
| Weeks 10-12 | 5 | 5/4/3/2/1 |
lørdag 4. februar 2012
Matt Kroc Bench Press Routine
Found a bench press program in the article "Big Bench Program for Strength and Size"
Week 1: 5x10x60% (5 sets x 10 reps)
Week 2: 5x8x65%
Week 3: 5x5x70%
Week 4: 5x3x75%
Week 5: 5x10x60%
Week 6: 5x8x70%
Week 7: 5x5x75%
Week 8: 5x3x80%
Week 9: 5x10x60%
Week 10: 4x8x75%
Week 11: 4x5x80%
Week 12: 4x3x85%
Week 13: 5x10x60%
Week 14: 3x8x80%
Week 15: 3x5x85%
Week 16: 3x3x90%
Week 1: 5x10x60% (5 sets x 10 reps)
Week 2: 5x8x65%
Week 3: 5x5x70%
Week 4: 5x3x75%
Week 5: 5x10x60%
Week 6: 5x8x70%
Week 7: 5x5x75%
Week 8: 5x3x80%
Week 9: 5x10x60%
Week 10: 4x8x75%
Week 11: 4x5x80%
Week 12: 4x3x85%
Week 13: 5x10x60%
Week 14: 3x8x80%
Week 15: 3x5x85%
Week 16: 3x3x90%
fredag 3. februar 2012
Technique - Apeshit
I while back I wrote about the TSA setup. In my periodization I I like to follow a block where I use the TSA setup with a block of TA(Technique-Apeshit) training.
In the TSA block we have developed some explosiveness through the spreed work that we did. We now wish to make our self ready to lift heavier weights with the same explosiveness while keeping perfect form.
Let us give an example of a bench press day using the TA setup:
Technique
To give us the combination of beautiful form and speed, we will use the Joe Mills 20/20 workout for our bench press.
Example for an 150kg bencher:
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
Apeshit
Now it's time once again to forget about beautiful reps and learn how to strain.
Pick an exercise close to the bench press and work up to a maximal set of 5-6 reps. If you feel good continue to a maximal set of 1-3 reps.
Let us continue our example with the 150kg bencher. He picks the floor press as his apeshit exercise and does the following:
80kgx5
90kgx5
100kgx5
110kgx4 The exercise still feels good so he continues.
115kgx3
120kgx3
125kgx2
130kgx1 This felt like a maximal lift for the day, so the lifter stops 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.
In the TSA block we have developed some explosiveness through the spreed work that we did. We now wish to make our self ready to lift heavier weights with the same explosiveness while keeping perfect form.
Let us give an example of a bench press day using the TA setup:
Technique
To give us the combination of beautiful form and speed, we will use the Joe Mills 20/20 workout for our bench press.
Example for an 150kg bencher:
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
Apeshit
Now it's time once again to forget about beautiful reps and learn how to strain.
Pick an exercise close to the bench press and work up to a maximal set of 5-6 reps. If you feel good continue to a maximal set of 1-3 reps.
Let us continue our example with the 150kg bencher. He picks the floor press as his apeshit exercise and does the following:
80kgx5
90kgx5
100kgx5
110kgx4 The exercise still feels good so he continues.
115kgx3
120kgx3
125kgx2
130kgx1 This felt like a maximal lift for the day, so the lifter stops 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.
torsdag 2. februar 2012
4 week squat routine
Week 1:
Day 1
75% x 6 reps x 4 sets
Day 2
65% x 3 reps x 6 sets
Day 3
80% x 4 reps x 5 sets
Week 2:
Day 1
80% x 5 reps x 4 sets
Day 2
70% x 3 reps x 6 sets
Day 3
85% x 4 reps x 5 sets
Week 3:
Day 1
85% x 2 reps x 5 sets
Day 2
75% x 3 reps x 4 sets
Day 3
90% x 1 reps x 4 sets
Week 4:
Day 1
70% x 3 reps x 4 sets
Day 2
65% x 3 reps x 4 sets
Day 3
Max
Day 1
75% x 6 reps x 4 sets
Day 2
65% x 3 reps x 6 sets
Day 3
80% x 4 reps x 5 sets
Week 2:
Day 1
80% x 5 reps x 4 sets
Day 2
70% x 3 reps x 6 sets
Day 3
85% x 4 reps x 5 sets
Week 3:
Day 1
85% x 2 reps x 5 sets
Day 2
75% x 3 reps x 4 sets
Day 3
90% x 1 reps x 4 sets
Week 4:
Day 1
70% x 3 reps x 4 sets
Day 2
65% x 3 reps x 4 sets
Day 3
Max
onsdag 1. februar 2012
Program for the deadlift by Joseph Russo
You can fnd an excel spreadsheet for this program on weightliftingdiscussion.com
Week 1:
40% 5
55% 3
70% 2
78% 1
77% 5
77% 4
Week 2:
30% 5
40% 5
55% 3
63% 2
72% 1
80% 5
80% 4
Week 3:
No deadlift.
Week 4:
30% 5
40% 5
55% 3
70% 2
78% 1
82% 5
82% 4
Week 5:
30% 5
40% 5
55% 3
70% 2
79% 1
85% 5
85% 4
Week 6:
No deadlift.
Week 7:
30% 5
40% 5
55% 4
70% 3
79% 2
88% 4
88% 3
Week 8:
30% 5
40% 5
55% 4
70% 3
83% 2
90% 4
90% 3
Week 9:
No deadlift.
Week 10:
30% 5
40% 5
55% 4
70% 3
79% 2
88% 1
96% 3
96% 2
Week 11:
30% 5
40% 5
55% 4
70% 3
79% 2
90% 1
98% 2
98% 1
Week 12:
No deadlift.
Week 13:
39% 1
55% 1
70% 1
86% 1
96% 1
103% 1
104% 1
Week 1:
40% 5
55% 3
70% 2
78% 1
77% 5
77% 4
Week 2:
30% 5
40% 5
55% 3
63% 2
72% 1
80% 5
80% 4
Week 3:
No deadlift.
Week 4:
30% 5
40% 5
55% 3
70% 2
78% 1
82% 5
82% 4
Week 5:
30% 5
40% 5
55% 3
70% 2
79% 1
85% 5
85% 4
Week 6:
No deadlift.
Week 7:
30% 5
40% 5
55% 4
70% 3
79% 2
88% 4
88% 3
Week 8:
30% 5
40% 5
55% 4
70% 3
83% 2
90% 4
90% 3
Week 9:
No deadlift.
Week 10:
30% 5
40% 5
55% 4
70% 3
79% 2
88% 1
96% 3
96% 2
Week 11:
30% 5
40% 5
55% 4
70% 3
79% 2
90% 1
98% 2
98% 1
Week 12:
No deadlift.
Week 13:
39% 1
55% 1
70% 1
86% 1
96% 1
103% 1
104% 1