The Squat Nemesis Workout from the Iron Samurai

I just love the simplicity of this workout It is really similar to how I like to do most of my big lifts, except that I don't take the singles to a miss.


The Squat Nemesis Workout:

- Work up to a max single (that is, a miss)
- Drop 30% off the bar and work up slowly to a heavy 3 reps(not a miss, just heavy).Don’t take more than 5 to 10k jumps! You WANT the volume in that mid-range.
- Drop to something lightish and do 2 sets of 5 reps. Your only goal is speed out of the hole. These should be rather light for you, like 40% to 65% of max. FAST!

Read more here.

Rick Huegli and Bill Gillespie bench press program

Stole this from here.

Week 1

47,5% x 5 reps
60% x 5 reps
70% x 5 reps
80% x 5 reps
85% x 2 sets of 3 reps
70% x 2 sets of 8 reps
70% x As many reps as you can do.

Week 2

47,5% x 5 reps
60% x 4 reps
72,5% x 3 reps
82,5% x 3 reps
87,5% x 2 sets of 3 reps
90% x 2 reps
95%x 1 reps
80% x 3 sets of 6 reps
80% x As many reps as you can do.

Week 3

47,5% x 5 reps
60% x 4 reps
72,5% x 3 reps
82,5% x 3 reps
87,5% x 3 reps
90% x 2 reps
95%x 2 sets 1 reps
85% x 3 sets of 4 reps
85% x As many reps as you can do.

Week 4
Max out, or add 2,5% toyour old 1RM and recalculate.

10 week bench press program

Week 1 to 3:
Incline bench press: start at 50% of you max. Do sets of 5, and add 10 kg per set util you can not get 5 reps. Now you remove 20 kg and do a set to failure. In week 1 you do only 1 of these backoff sets, In week 2 you do 2, and in week 3 you do 3. Take off weight if necessary.

Bench press: Same setup as Incline bench.


Week 4 to 6:
2-board press: start at 50% of you max. Do sets of 5, and add 10 kg per set util you can not get 5 reps. Now you remove 20 kg and do a set to failure. In week 1 you do only 1 of these backoff sets, In week 2 you do 2, and in week 3 you do 3. Take off weight if necessary.

Bench press: Same setup as the 2-board press.


Week 6 to 9:
Bench press: Start at 50% of your max. Do singles and add 10 kg per set.
Stop before you miss. You should feel like you could do a little bit more next time. Drop back to 50% and do sets of 3 adding 10 kg per set. Stop when you can only get 2. In week 9 you can drop the triples if you feel you need to rest up for the max in week 10.

Week 10: Max!!!!!

Lamar Gant deadlift program

I stole this from Chaos and Pain.

Week 1: 5 sets of 8 with 70% 1RM
Week 2: 5 sets of 8 with 73% 1RM
Week 3: 5 sets of 8 with 76% 1RM
Week 4: 5 sets of 8 with 78% 1RM
Week 5: 5 sets of 5 with 82% 1RM
Week 6: 5 sets of 5 with 84% 1RM
Week 7: 5 sets of 5 with 86% 1RM
Week 8: 5 sets of 5 with 87% 1RM
Week 9: 5 sets of 3 with 92% 1RM
Week 10: 5 sets of 3 with 94% 1RM
Week 11: 5 sets of 3 with 96% 1RM
Week 12: 5 sets of 3 with 98% 1RM

Interview with John Kiefer - Carb Backloading

From Propane Fitness

James henderson bench workout

This is really awesome. Nothing fancy. No wraps, no shirt, no chains or bands.
He just works up to a heavy set each on bench press, close grip bench press, and incline bench press.

Pat Mendes interview

Shoulder injury prevention from Jay Fry

This video shows several good exercises, for preventing shoulder injury.

Squat mobility from the Iron Samurai

Check out the Iron Samurai webpage.

Macro nutrient ratios for different goals

These are some guidelines I like for macro nutrient ratios, for different goals.
As you can see the only difference is in the amount of carbs.

Weight loss
Protein: 3g per kg bodyweight
Carbs: 2g per kg bodyweight
Fat: 1g per kg bodyweight

Calories: 29 x bodyweight in kg.


Maintanance
Protein: 3g per kg bodyweight
Carbs: 3g per kg bodyweight
Fat: 1g per kg bodyweight

Calories: 33 x bodyweight in kg.


Weight gain
Protein: 3g per kg bodyweight
Carbs: 4g per kg bodyweight
Fat: 1g per kg bodyweight

Calories: 37 x bodyweight in kg.

Singles and dice method

This is a really cool method to use for your main lift.

Singles

Warm up until you are at about 50% of your 1RM. Now start doing singles, adding 10 kg per set until you are at a weight where you think that you could not have done more than 3 reps. Go higher only when you feel really awesome.

Throw the die

Now you take out a die, throw it, and let it decide what you do next.
Your first set after the throw you will try to hit a new PR weight for the number of reps that the die shows. Since we have already done singles we want to do at least 3 reps. Because of this we let 1 mean 10 reps, and 2 mean 8 reps. After you have done the PR attempt. you will keep the weight the same, and try to accumulate the number on the die times 4 in total reps.
What to do for each possible outcome is shown below:

6 -> You go for a 6 rep personal best, then try to accumulate 24 reps with the same weight.

5 -> You go for a 5 rep personal best, then try to accumulate 20 reps with the same weight.

4 -> You go for a 4 rep personal best, then try to accumulate 16 reps with the same weight.

3 -> You go for a 3 rep personal best, then try to accumulate 12 reps with the same weight.

2 -> You go for an 8 rep personal best, then try to accumulate 32 reps with the same weight.

1 -> You go for a 10 rep personal best, then try to accumulate 40 reps with the same weight.


Example

To clarify this a bit, we take the example of a lifter that can do a max bench press of 140 kg:

70x1, 80x1, 90x1, 100x1, 110x1, 120x1
He throws the dice, and it shows a 4.
His best ever at 4 reps is 110 kg.
He puts 115 kg on the bar and does 4 reps.
4x4=16 so he is supposed to accumulate 16 reps total with 115 kg.
He does the following sets.
115x3, 115x3, 115x2, 115x2, 115x1, 115x1. And he is done.

Smolov Jr and Hepburn Spreadsheets

http://tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding_strength/smolov_jr_and_hepburn_spreadsheets