Day 1. Mon. Find a hard triple on the bench. For ease of use, let's assume this is 315x3
W1. 315x3x3sets
W2. 320x3x3
W3. 325x3x4sets
W4. 330x3x4
W5. 335x3x5sets
W6. 340x3x5
Assistance...2 chest and 2 tri
Day 2. Thursday
Dynamic/high rep/dynamic bench on a 3 week
source:Power and Bulk thread
mandag 31. desember 2012
Fibonacci Cycle
This program was obviously made just for fun, but it might be fun to try it.
_________________________________________________________________
Vol I
Week 1:
1 set of 13 at 70%
Week 2:
1 set of 8 at 76%
Week 3:
2 sets of 5 at 80%
Week 4:
3 sets of 3 at 84%
Week 5:
5 sets of 2 at 87%
Week 6:
8 sets of 1 at 90%
Week 7:
13 sets of 1 at 90%
______________________________________________________________
Vol II
Prime Fibonacci Cycle
for Advanced Athletes Only
Change percentages as follows:
71%
73%
79%
83%
89%
97%
97%
source: T-nation thread
_________________________________________________________________
Vol I
Week 1:
1 set of 13 at 70%
Week 2:
1 set of 8 at 76%
Week 3:
2 sets of 5 at 80%
Week 4:
3 sets of 3 at 84%
Week 5:
5 sets of 2 at 87%
Week 6:
8 sets of 1 at 90%
Week 7:
13 sets of 1 at 90%
______________________________________________________________
Vol II
Prime Fibonacci Cycle
for Advanced Athletes Only
Change percentages as follows:
71%
73%
79%
83%
89%
97%
97%
source: T-nation thread
lørdag 15. desember 2012
Juha Olli - 3 x 4 -> 6 x 6 Base strenght system
Found this on the Power and Bulk board. Simple and effective.
- A 2-3 month base strength system, but by varying it can be used all year around
- Start out be selecting a weight that you can do 3x4 reps pretty easily, meaning the last set doesn't have to be that tight
- During the season strive to add sets and reps, aiming to do the 6x6 with slightly heavier weights than in the beginning. For example 3x4x200 kg -> 6x6x220 kg or 8x5x225 kg.
- Sets and reps can be something completely different, but aforementioned are suited mainly for more advanced lifters
- For a beginner I recommend slightly longer sets, for example 2x8 -> 4x10 for the first base strength season, and after that another season where you use the 3x4 -> 6x6 system
- The system works excellently for bodybuilders etc,. depending on the goals that season
- A variation that is really worth the try is to do this system with the goal of strength endurance (Volume increases and rest between sets becomes shorter). For example 4x10x150kg /2min -> 5x12x160/ 1½ min. This tends to really stimulate muscle growth.
- This system has been used with excellent success in many different sports and their strength training. One of the advantages for example is the high loads and the strength base it gives, with out that much of an affect to running speed or other type of training. This is mainly due to the fact that there is no need to do the sets to a bitter end. Of course infrequent testing of your limits etc., is OK. - During the base strength season the ratio between heavy and light weeks is 3:1. In lighter weeks there are usually two alternatives a.) Small volume, moderate power/output b.) Moderate volume, small power/output
- A 2-3 month base strength system, but by varying it can be used all year around
- Start out be selecting a weight that you can do 3x4 reps pretty easily, meaning the last set doesn't have to be that tight
- During the season strive to add sets and reps, aiming to do the 6x6 with slightly heavier weights than in the beginning. For example 3x4x200 kg -> 6x6x220 kg or 8x5x225 kg.
- Sets and reps can be something completely different, but aforementioned are suited mainly for more advanced lifters
- For a beginner I recommend slightly longer sets, for example 2x8 -> 4x10 for the first base strength season, and after that another season where you use the 3x4 -> 6x6 system
- The system works excellently for bodybuilders etc,. depending on the goals that season
- A variation that is really worth the try is to do this system with the goal of strength endurance (Volume increases and rest between sets becomes shorter). For example 4x10x150kg /2min -> 5x12x160/ 1½ min. This tends to really stimulate muscle growth.
- This system has been used with excellent success in many different sports and their strength training. One of the advantages for example is the high loads and the strength base it gives, with out that much of an affect to running speed or other type of training. This is mainly due to the fact that there is no need to do the sets to a bitter end. Of course infrequent testing of your limits etc., is OK. - During the base strength season the ratio between heavy and light weeks is 3:1. In lighter weeks there are usually two alternatives a.) Small volume, moderate power/output b.) Moderate volume, small power/output