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
lørdag 4. august 2012
Matt Rhodes - Program
The basic plan for the main lifts is:
Week 1 - 5x5@70-73%
Week 2 - 4x5@73-76%
Week 3 - 3x5@76-79%
Week 4 - Rep Test (we're still debating on what number to use)
Week 5 - 5x3@82-85%
Week 6 - 4x3@85-88%
Week 7 - 5x2@88-91%
Week 8 - 4x2@91-94%
Read more here.
Week 1 - 5x5@70-73%
Week 2 - 4x5@73-76%
Week 3 - 3x5@76-79%
Week 4 - Rep Test (we're still debating on what number to use)
Week 5 - 5x3@82-85%
Week 6 - 4x3@85-88%
Week 7 - 5x2@88-91%
Week 8 - 4x2@91-94%
Read more here.
mandag 9. juli 2012
9 or 10 Week Bench Press Program
Week 1:
Work up to a maximal effort in the bench press.
Week 2:
Do 4 sets of 4 reps with 80% of your max from week 1.
Week 3:
Do 5 sets of 4 reps with 80% of your max from week 1.
Week 4:
Do 5 sets of 5 reps with 80% of your max from week 1.
Week 5:
Do 5 sets of 3 reps with 85% of your max from week 1.
Week 6:
Do 5 sets of 4 reps with 85% of your max from week 1.
Week 7:
Do 5 sets of 5 reps with 85% of your max from week 1.
Week 8:
Do 3 sets of 3 reps with 90% of your max from week 1.
Week 9:
Work up to a single with 95% of your max from week 1.
If you feel strong take a new PR attempt here, and end the program.
If not.....
Week 10:
Work up to a new PR.
Work up to a maximal effort in the bench press.
Week 2:
Do 4 sets of 4 reps with 80% of your max from week 1.
Week 3:
Do 5 sets of 4 reps with 80% of your max from week 1.
Week 4:
Do 5 sets of 5 reps with 80% of your max from week 1.
Week 5:
Do 5 sets of 3 reps with 85% of your max from week 1.
Week 6:
Do 5 sets of 4 reps with 85% of your max from week 1.
Week 7:
Do 5 sets of 5 reps with 85% of your max from week 1.
Week 8:
Do 3 sets of 3 reps with 90% of your max from week 1.
Week 9:
Work up to a single with 95% of your max from week 1.
If you feel strong take a new PR attempt here, and end the program.
If not.....
Week 10:
Work up to a new PR.
Tom Platz Leg Routine
Squats 8-12 sets of 5-20 reps
Hack Squats 5 sets of 10-15 reps
Leg Extensions 5-8 sets of 10-15 reps
Lying Leg Curls 6-10 sets of 10-15 reps
Standing Calf Raises 3-4 sets of 10-15 reps
Seated Calf Raises 3-4 sets of 10-15 reps
Hack Machine Calf Raises 3-4 sets of 10-15 reps
Source:
http://www.simplyshredded.com/tom-platz-bodybuilding.html
Hack Squats 5 sets of 10-15 reps
Leg Extensions 5-8 sets of 10-15 reps
Lying Leg Curls 6-10 sets of 10-15 reps
Standing Calf Raises 3-4 sets of 10-15 reps
Seated Calf Raises 3-4 sets of 10-15 reps
Hack Machine Calf Raises 3-4 sets of 10-15 reps
Source:
http://www.simplyshredded.com/tom-platz-bodybuilding.html
lørdag 7. juli 2012
Eddie Kowacz - Squat Routine
Week 1
5 sets of 3 @ 70%
5 sets of 5 @ 70%
5 sets of 3 @ 70%
Week 2
3 sets of 3 @ 75%
5 sets of 3 @ 70%
5 sets of 5 @ 70%
Week 3
5 sets of 3 @ 75%
3 sets of 3 @ 80%
5 sets of 5 @ 70%
Week 4
5 sets of 3 @ 85%
3 sets of 3 @ 80%
3 sets of 3 @ 90%
Week 5
Your choice @ 70%
Your choice @ 70%
Test for new 1 rm
Source:
Programming for the Deadlift
5 sets of 3 @ 70%
5 sets of 5 @ 70%
5 sets of 3 @ 70%
Week 2
3 sets of 3 @ 75%
5 sets of 3 @ 70%
5 sets of 5 @ 70%
Week 3
5 sets of 3 @ 75%
3 sets of 3 @ 80%
5 sets of 5 @ 70%
Week 4
5 sets of 3 @ 85%
3 sets of 3 @ 80%
3 sets of 3 @ 90%
Week 5
Your choice @ 70%
Your choice @ 70%
Test for new 1 rm
Source:
Programming for the Deadlift
6-Week Squat, Bench, or Deadlift Program from Tim Henriques
Week 1: 80% x 2 reps, 86% x 2 reps, 92.5% x 2 reps
Week 2: 80% x 4 reps, 87.5% x 3 reps, 95% x 2 reps
Week 3: 80% x 2 reps, 86% x 2 reps, 92% x 2 reps, 97.5% x 2 reps
Week 4: 80% x 5 reps, 87.5% x 4 reps, 95% x 3 reps
Week 5: 80% x 2 reps, 86% x 2 reps, 92.5% x 2 reps, 100% x 2 reps
Week 6: 80% x 2 reps, 86% x 1 rep, 92.5% x 4 reps+
Source:
A 6-Week Squat, Bench, or Deadlift Program
Week 2: 80% x 4 reps, 87.5% x 3 reps, 95% x 2 reps
Week 3: 80% x 2 reps, 86% x 2 reps, 92% x 2 reps, 97.5% x 2 reps
Week 4: 80% x 5 reps, 87.5% x 4 reps, 95% x 3 reps
Week 5: 80% x 2 reps, 86% x 2 reps, 92.5% x 2 reps, 100% x 2 reps
Week 6: 80% x 2 reps, 86% x 1 rep, 92.5% x 4 reps+
Source:
A 6-Week Squat, Bench, or Deadlift Program
tirsdag 3. juli 2012
8 Week Squat Program
Week 1:
Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
65% x 2 x 2
60% x 2 x 2
55% x 2 x 2
Day 2:
Work up to a maximal set of 5 reps in the box squat. Use a box that will stop you above parallel.
Week 2:
Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
65% x 2 x 2
70% x 2 x 2
60% x 2 x 2
Day 2:
Work up to a maximal set of 3 reps in the box squat. Use a box that will stop you above parallel.
Week 3:
Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
65% x 2 x 2
70% x 2 x 2
75% x 2 x 2
Day 2:
Work up to a maximal set of 5 reps in the box squat. Use a box that will stop you at parallel.
Week 4:
Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
65% x 2 x 2
70% x 2 x 2
75% x 2 x 2
70% x 2 x 2
Day 2:
Work up to a maximal set of 3 reps in the box squat. Use a box that will stop you at parallel.
Week 5:
Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
65% x 2 x 2
70% x 2 x 2
75% x 2 x 2
80% x 2 x 2
Day 2:
Work up to a maximal set of 5 reps in the box squat. Use a box that will stop you below parallel.
Week 6:
Day 1:
Squat
50% x 1 x 2
55% x 1 x 2
60% x 1 x 2
65% x 1 x 2
70% x 2 x 2
75% x 2 x 2
80% x 2 x 2
85% x 2 x 2
Day 2:
Work up to a maximal set of 3 reps in the box squat. Use a box that will stop you below parallel.
Week 7:
Day 1:
Squat
50% x 1 x 2
55% x 1 x 2
60% x 1 x 2
65% x 1 x 2
70% x 1 x 2
75% x 2 x 2
80% x 2 x 2
85% x 1 x 2
90% x 1 x 1
Day 2:
Work up to a maximal single in the box squat. Use a box that will stop you below parallel.
Week 8:
Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
Day 2:
Work up to a maximal single in the squat.
Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
65% x 2 x 2
60% x 2 x 2
55% x 2 x 2
Day 2:
Work up to a maximal set of 5 reps in the box squat. Use a box that will stop you above parallel.
Week 2:
Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
65% x 2 x 2
70% x 2 x 2
60% x 2 x 2
Day 2:
Work up to a maximal set of 3 reps in the box squat. Use a box that will stop you above parallel.
Week 3:
Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
65% x 2 x 2
70% x 2 x 2
75% x 2 x 2
Day 2:
Work up to a maximal set of 5 reps in the box squat. Use a box that will stop you at parallel.
Week 4:
Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
65% x 2 x 2
70% x 2 x 2
75% x 2 x 2
70% x 2 x 2
Day 2:
Work up to a maximal set of 3 reps in the box squat. Use a box that will stop you at parallel.
Week 5:
Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
65% x 2 x 2
70% x 2 x 2
75% x 2 x 2
80% x 2 x 2
Day 2:
Work up to a maximal set of 5 reps in the box squat. Use a box that will stop you below parallel.
Week 6:
Day 1:
Squat
50% x 1 x 2
55% x 1 x 2
60% x 1 x 2
65% x 1 x 2
70% x 2 x 2
75% x 2 x 2
80% x 2 x 2
85% x 2 x 2
Day 2:
Work up to a maximal set of 3 reps in the box squat. Use a box that will stop you below parallel.
Week 7:
Day 1:
Squat
50% x 1 x 2
55% x 1 x 2
60% x 1 x 2
65% x 1 x 2
70% x 1 x 2
75% x 2 x 2
80% x 2 x 2
85% x 1 x 2
90% x 1 x 1
Day 2:
Work up to a maximal single in the box squat. Use a box that will stop you below parallel.
Week 8:
Day 1:
Squat
50% x 2 x 2
55% x 2 x 2
60% x 2 x 2
Day 2:
Work up to a maximal single in the squat.
mandag 2. juli 2012
Lee Haney workout routine
This routine is three days on one day off.
Day 1 Chest and arms:
• Bench press (barbell) 4 setsx6-8reps
• Flat bench dumbbell press 3 setsx8-10reps
• Incline barbell press 4 setsx6-8reps
• Incline dumbbell press 3setsx8-10reps Biceps: Barbell curls 4 setsx6-8reps
• Preacher curls 4 setsx8-10reps
• Triceps: Press downs 4setsx10-12reps
• Lying French press 4setsx 6-8reps
Day 2 Legs:
• Extensions 4 setsx12-15reps
• Leg Press: 4 setsx10-12 reps (every 3 rd leg workout)
• Squats: 4-5 setsx8-10reps
• Hamstring curls 4setsx8-10reps
• Stiff leg deadlifts: 3-4 sets 8-10reps (every 3 rd workout)
Day 3 Back and shoulders:
• pull downs (front) 4setsx8-10reps
• Bent barbell rows 4 setsx6-8reps or T-bar rows
• Long cable rows 4setsx8-10reps
• Shoulders: Military press (standing) 4-5setsx6-8reps
• Lateral raises 4 setsx8-10reps
• Upright rows 4 setsx6-8reps
Day 4 Off
Source:
Lee Haney Workout Routine
Day 1 Chest and arms:
• Bench press (barbell) 4 setsx6-8reps
• Flat bench dumbbell press 3 setsx8-10reps
• Incline barbell press 4 setsx6-8reps
• Incline dumbbell press 3setsx8-10reps Biceps: Barbell curls 4 setsx6-8reps
• Preacher curls 4 setsx8-10reps
• Triceps: Press downs 4setsx10-12reps
• Lying French press 4setsx 6-8reps
Day 2 Legs:
• Extensions 4 setsx12-15reps
• Leg Press: 4 setsx10-12 reps (every 3 rd leg workout)
• Squats: 4-5 setsx8-10reps
• Hamstring curls 4setsx8-10reps
• Stiff leg deadlifts: 3-4 sets 8-10reps (every 3 rd workout)
Day 3 Back and shoulders:
• pull downs (front) 4setsx8-10reps
• Bent barbell rows 4 setsx6-8reps or T-bar rows
• Long cable rows 4setsx8-10reps
• Shoulders: Military press (standing) 4-5setsx6-8reps
• Lateral raises 4 setsx8-10reps
• Upright rows 4 setsx6-8reps
Day 4 Off
Source:
Lee Haney Workout Routine
Dorian Yates biceps workout from M&F March 93
Found this in a thread on T-nation.
1. One arm concentration curl...2-3 sets, 6-10 reps(warm-up)...1 set(heavy) 6-10 reps
2. One-arm dumbbell preacher curl...1 set, 6-10 reps.
3. Barbell curl...1 set, 6-10 reps. E-Z or straight bar.
4. Alternating dumbell curl...1 set, 6-10 reps.
5. One-arm hammer curl...1 set, 6-10 reps.
1. One arm concentration curl...2-3 sets, 6-10 reps(warm-up)...1 set(heavy) 6-10 reps
2. One-arm dumbbell preacher curl...1 set, 6-10 reps.
3. Barbell curl...1 set, 6-10 reps. E-Z or straight bar.
4. Alternating dumbell curl...1 set, 6-10 reps.
5. One-arm hammer curl...1 set, 6-10 reps.
søndag 1. juli 2012
Basic arm routine from Larry Scott.
Barbell Curls: 3-4 sets of 8-10 reps.
Incline Dumbell Curls: 4 sets of 8 reps.
Reverse Barbell Curls: 3 sets of 10 reps.
Standing Triceps French Press: 4 sets of 10 reps.
Incline Barbell French Press: 3-4 sets of 8 reps.
Lying Dumbell French Press: 4 sets of 10-12 reps.
Source:
Intermediate Arm Training - Larry Scott
Incline Dumbell Curls: 4 sets of 8 reps.
Reverse Barbell Curls: 3 sets of 10 reps.
Standing Triceps French Press: 4 sets of 10 reps.
Incline Barbell French Press: 3-4 sets of 8 reps.
Lying Dumbell French Press: 4 sets of 10-12 reps.
Source:
Intermediate Arm Training - Larry Scott
fredag 29. juni 2012
Bull Stewart - Deadlift routine
Found this on the Power & Bulk forum.
Week 1: work up to 3x10 with 50%
Week 2: work up to 3x10 with 55%
Week 3: work up to 3x10 with 60%
Week 4: work up to 3x10 with 65%
Week 5: work up to 3x5 with 70%
Week 6: work up to 3x5 with 75%
Week 7: work up to 3x5 with 80%
Week 8: work up to 3x5 with 85%
Week 9: work up to 3x3 with 90%
Week 10: work up to 3x3 with 92.5%
Week 11: work up to 3x3 with 95%
Week 12: contest
Week 1: work up to 3x10 with 50%
Week 2: work up to 3x10 with 55%
Week 3: work up to 3x10 with 60%
Week 4: work up to 3x10 with 65%
Week 5: work up to 3x5 with 70%
Week 6: work up to 3x5 with 75%
Week 7: work up to 3x5 with 80%
Week 8: work up to 3x5 with 85%
Week 9: work up to 3x3 with 90%
Week 10: work up to 3x3 with 92.5%
Week 11: work up to 3x3 with 95%
Week 12: contest
onsdag 27. juni 2012
Three days per week bodybuilding template
You will notice that i list 5 sets of 10 for a lot of exercises. This is just ment as an average. In all honesty i dont't like to count sets and reps. My approach is usually one or two sets to work up to my maximal weight, and then a couple of back-off sets. this usually end up being about 5 sets of 10, but it could just as easily be 8,6,6,12,12. It does not matter.
Day 1 - Legs
Squats: Work up to a maximal set of 6 reps. If you feel strong do some triples also. Finish with a backoff set of 20 reps.
Leg press: Leg press pyramid. Add one plate per side each set and do sets of 20. When you can not do 20 anymore, you work your way back down by taking off one plate per set.
Leg extention: 5 sets of 10.
Leg curl: 5 sets of 10.
Stiff legged deadlifts or good mornings: 5 sets of 15.
Standing calf raises: 5 sets of 10.
Seated calf raises: 5 sets of 15.
Day 2 - Chest, shoulders and triceps
Bench press: Work up to a maximal set of 6 reps. If you feel strong do some triples also. Finish with a backoff set of 20 reps.
Incline dumbell press: 5 sets of 10.
Incline flyes: 5 sets of 10.
Dumbell shoulder press: 5 sets of 10.
Side lateral raises: 5 sets of 10.
Rear lateral raises: 5 sets of 10.
Dumbell french press: 5 sets of 10.
Cable triceps extentions: 5 sets of 10.
Cable overhead triceps extention: 5 sets of 10.
Day 3 - Back and biceps
Deadlift: Work up doing sets of 5,4,3,2,1. If you feel good, you can do more singles, or a back-off set for high reps.
Barbell rows: 5 sets of 8 reps.
Chins: 5 sets of as many reps as you can do.
Some type of row where you can hold the contraction for a second or two, like a cable row: 5 sets of 10.
Pulldowns: 5 sets of 10.
Barbell curl: 5 sets of 10.
Hammer curl: 5 sets of 10.
Concentration curl 5 sets of 10.
Day 1 - Legs
Squats: Work up to a maximal set of 6 reps. If you feel strong do some triples also. Finish with a backoff set of 20 reps.
Leg press: Leg press pyramid. Add one plate per side each set and do sets of 20. When you can not do 20 anymore, you work your way back down by taking off one plate per set.
Leg extention: 5 sets of 10.
Leg curl: 5 sets of 10.
Stiff legged deadlifts or good mornings: 5 sets of 15.
Standing calf raises: 5 sets of 10.
Seated calf raises: 5 sets of 15.
Day 2 - Chest, shoulders and triceps
Bench press: Work up to a maximal set of 6 reps. If you feel strong do some triples also. Finish with a backoff set of 20 reps.
Incline dumbell press: 5 sets of 10.
Incline flyes: 5 sets of 10.
Dumbell shoulder press: 5 sets of 10.
Side lateral raises: 5 sets of 10.
Rear lateral raises: 5 sets of 10.
Dumbell french press: 5 sets of 10.
Cable triceps extentions: 5 sets of 10.
Cable overhead triceps extention: 5 sets of 10.
Day 3 - Back and biceps
Deadlift: Work up doing sets of 5,4,3,2,1. If you feel good, you can do more singles, or a back-off set for high reps.
Barbell rows: 5 sets of 8 reps.
Chins: 5 sets of as many reps as you can do.
Some type of row where you can hold the contraction for a second or two, like a cable row: 5 sets of 10.
Pulldowns: 5 sets of 10.
Barbell curl: 5 sets of 10.
Hammer curl: 5 sets of 10.
Concentration curl 5 sets of 10.
tirsdag 26. juni 2012
Another intermediate program
This will be a good program to do when you stop progressing on the
4 days per week program for beginners/intermediates.
Squat: Work up with sets of 3 reps adding 10 kg per set, until you get to your 5RM. Then you drop down and do three backoff sets to 1 rep short of failure. In week one you will use a weight that you can do 12 reps with for the first set. For each week you add 2,5kg. When you get down to 5 reps on the first set you drop back to 12 reps. Feel free to take your initial triples higher if you feel strong, or if you feel that your strength has increased.
Deadlift: Do 8 triples with a weight you could have done for 6 reps.
Leg Press: 3 sets of 20 reps.
Abs: 3 sets of 20 reps.
Front squat 3 sets x 5 reps.
You can skip this if you just want to squat 2 times a week.
Bench press: Work up with sets of 3 reps adding 10 kg per set, until you get to your 5RM. Then you drop down and do three backoff sets to 1 rep short of failure. In week one you will use a weight that you can do 12 reps with for the first set. For each week you add 2,5kg. When you get down to 5 reps on the first set you drop back to 12 reps. Feel free to take your initial triples higher if you feel strong, or if you feel that your strength has increased.
Pullups: 5 sets of as many reps you can do.
Military press: 3 sets x 8-10 reps.
Barbell rows: 4 sets x 10-12 reps
Biceps curl: 4 sets x 10-12 reps.
Squat: 8 sets of 3 reps with a weight you could have done for 6 reps.
Deadlifts:Work up with sets of 3 reps adding 10 kg per set, until you get to your 5RM. Then you drop down and do three backoff sets to 1 rep short of failure. In week one you will use a weight that you can do 8 reps with for the first set. For each week you add 2,5kg. When you get down to 3 reps on the first set you drop back to 8 reps. Feel free to take your initial triples higher if you feel strong, or if you feel that your strength has increased.
Stiff legged deadlift: 3 sets x 10 reps
Abs: 3 sets x 20 reps
Military press: Work up with sets of 3 reps adding 10 kg per set, until you get to your 5RM. Then you drop down and do three backoff sets to 1 rep short of failure. In week one you will use a weight that you can do 12 reps with for the first set. For each week you add 2,5kg. When you get down to 5 reps on the first set you drop back to 12 reps. Feel free to take your initial triples higher if you feel strong, or if you feel that your strength has increased.
Pullups: 5 sets of as many reps you can.
Bench press: 3 sets x 8-10 reps.
Barbell or dumbell rows: 4 sets x 10-12 reps
Cable rows: 3 sets x 10-12 reps. Hold a few seconds in the top positions and squeeze shoulder blades together.
Triceps push down: 4 sets x 10-12 reps
4 days per week program for beginners/intermediates.
Tuesday
Squat: Work up with sets of 3 reps adding 10 kg per set, until you get to your 5RM. Then you drop down and do three backoff sets to 1 rep short of failure. In week one you will use a weight that you can do 12 reps with for the first set. For each week you add 2,5kg. When you get down to 5 reps on the first set you drop back to 12 reps. Feel free to take your initial triples higher if you feel strong, or if you feel that your strength has increased.
Deadlift: Do 8 triples with a weight you could have done for 6 reps.
Leg Press: 3 sets of 20 reps.
Abs: 3 sets of 20 reps.
Wednesday
Front squat 3 sets x 5 reps.
You can skip this if you just want to squat 2 times a week.
Bench press: Work up with sets of 3 reps adding 10 kg per set, until you get to your 5RM. Then you drop down and do three backoff sets to 1 rep short of failure. In week one you will use a weight that you can do 12 reps with for the first set. For each week you add 2,5kg. When you get down to 5 reps on the first set you drop back to 12 reps. Feel free to take your initial triples higher if you feel strong, or if you feel that your strength has increased.
Pullups: 5 sets of as many reps you can do.
Military press: 3 sets x 8-10 reps.
Barbell rows: 4 sets x 10-12 reps
Biceps curl: 4 sets x 10-12 reps.
Friday or Saturday
Squat: 8 sets of 3 reps with a weight you could have done for 6 reps.
Deadlifts:Work up with sets of 3 reps adding 10 kg per set, until you get to your 5RM. Then you drop down and do three backoff sets to 1 rep short of failure. In week one you will use a weight that you can do 8 reps with for the first set. For each week you add 2,5kg. When you get down to 3 reps on the first set you drop back to 8 reps. Feel free to take your initial triples higher if you feel strong, or if you feel that your strength has increased.
Stiff legged deadlift: 3 sets x 10 reps
Abs: 3 sets x 20 reps
Sunday
Military press: Work up with sets of 3 reps adding 10 kg per set, until you get to your 5RM. Then you drop down and do three backoff sets to 1 rep short of failure. In week one you will use a weight that you can do 12 reps with for the first set. For each week you add 2,5kg. When you get down to 5 reps on the first set you drop back to 12 reps. Feel free to take your initial triples higher if you feel strong, or if you feel that your strength has increased.
Pullups: 5 sets of as many reps you can.
Bench press: 3 sets x 8-10 reps.
Barbell or dumbell rows: 4 sets x 10-12 reps
Cable rows: 3 sets x 10-12 reps. Hold a few seconds in the top positions and squeeze shoulder blades together.
Triceps push down: 4 sets x 10-12 reps
fredag 1. juni 2012
Lee Hayward-7 Week Deadlift Cycle.
I found this program in the T-nation forums. Looks very similar to the old westside deadlift program. The weights are a little higher in this program, and there is a deload and a max attempt. Looks good.
Week one: 70% - 15 sets of 1 - rest one minute between sets
Week two: 75% - 12 sets of 1 - rest one minute between sets
Week three: 80% - 10 sets of 1 - rest 90 seconds between sets
Week four: 85% - 6 sets of 1 - rest 90 seconds between sets
Week five: 90% - 3 sets of 1 - rest two minutes between sets
Week six: Rest (no deadlifting)
Week seven: try for a new max deadlift. Rest as long as you need in between sets
Week one: 70% - 15 sets of 1 - rest one minute between sets
Week two: 75% - 12 sets of 1 - rest one minute between sets
Week three: 80% - 10 sets of 1 - rest 90 seconds between sets
Week four: 85% - 6 sets of 1 - rest 90 seconds between sets
Week five: 90% - 3 sets of 1 - rest two minutes between sets
Week six: Rest (no deadlifting)
Week seven: try for a new max deadlift. Rest as long as you need in between sets
torsdag 17. mai 2012
Compensatory acceleration training - Squat program
CAT works really well for the squat for some reason.
For it to work you have to really blast out of the bottom position.
If you would like to test it out you can try this programfrom Tom McCullough:
Periodized CAT Squat Program
For it to work you have to really blast out of the bottom position.
If you would like to test it out you can try this programfrom Tom McCullough:
Periodized CAT Squat Program
lørdag 12. mai 2012
12 week bench press program
We will start the workout by working up to a heavy, but comfortable single.
Work up to about 85% of your your max. If your max is below 150 kg increase the weights by 10 kg per set. If your max is above 150 kg. increase the weight by 20 kg per set.
For the rest of our sets we drop the weights back and do some reps. We are going to do 3 sets of as many reps as we can. If you train alone you should keep 1 or 2 reps in the tank. Missing a weight alone could be anything from uncomfortable to fatal.
This is the weights you will use for the 6 first weeks of the program:
Week 1: 70% for 3 sets of AMRAP(as many reps as possible).
Week 2: 72,5% for 3 sets of AMRAP.
Week 3: 75% for 3 sets of AMRAP.
Week 4: 77,5% for 3 sets of AMRAP.
Week 5: 80% for 3 sets of AMRAP.
Week 6: 82,5% for 3 sets of AMRAP.
As you can see, we have now increased our sets for 3 sets of AMRAP to the point where it has become as high as our heavy single. We will now change up the program. Start by working up with singles until you reach 85% With this weight you will do as many reps as possible. for 3 sets. You will then drop back to 70% and do a backoff set.
This is the program for weeks 7 through 9:
Week 7: 85% for 3 sets of AMRAP. 70% for 1 set of AMRAP.
Week 8: 87,5 for 3 sets of AMRAP. 70% for 1 set of AMRAP.
Week 9: 90% for 3 sets of AMRAP. 70% for 1 set of AMRAP.
Now we have done the training necessary for a new max.
In one of the next three weeks we will get it. We will in these three weeks work up to a maximum for the for the day. Then we will drop the weight back to about 70% and work back up in triples. Only go for a PR if you feel awesome. You will get it in one of these three weeks.
This is the program for weeks 10 through 12:
Week 10-12: Work up to a max for the day. Drop the weight to about 70% and work back up to a maximum set of three. If you feel tired in one of the first two weeks you can use it as sort of a deload week, and only work up to a moderate single.
Work up to about 85% of your your max. If your max is below 150 kg increase the weights by 10 kg per set. If your max is above 150 kg. increase the weight by 20 kg per set.
For the rest of our sets we drop the weights back and do some reps. We are going to do 3 sets of as many reps as we can. If you train alone you should keep 1 or 2 reps in the tank. Missing a weight alone could be anything from uncomfortable to fatal.
This is the weights you will use for the 6 first weeks of the program:
Week 1: 70% for 3 sets of AMRAP(as many reps as possible).
Week 2: 72,5% for 3 sets of AMRAP.
Week 3: 75% for 3 sets of AMRAP.
Week 4: 77,5% for 3 sets of AMRAP.
Week 5: 80% for 3 sets of AMRAP.
Week 6: 82,5% for 3 sets of AMRAP.
As you can see, we have now increased our sets for 3 sets of AMRAP to the point where it has become as high as our heavy single. We will now change up the program. Start by working up with singles until you reach 85% With this weight you will do as many reps as possible. for 3 sets. You will then drop back to 70% and do a backoff set.
This is the program for weeks 7 through 9:
Week 7: 85% for 3 sets of AMRAP. 70% for 1 set of AMRAP.
Week 8: 87,5 for 3 sets of AMRAP. 70% for 1 set of AMRAP.
Week 9: 90% for 3 sets of AMRAP. 70% for 1 set of AMRAP.
Now we have done the training necessary for a new max.
In one of the next three weeks we will get it. We will in these three weeks work up to a maximum for the for the day. Then we will drop the weight back to about 70% and work back up in triples. Only go for a PR if you feel awesome. You will get it in one of these three weeks.
This is the program for weeks 10 through 12:
Week 10-12: Work up to a max for the day. Drop the weight to about 70% and work back up to a maximum set of three. If you feel tired in one of the first two weeks you can use it as sort of a deload week, and only work up to a moderate single.
søndag 6. mai 2012
4 days per week program for beginners/intermediates.
This is a program I gave to a guy at my gym. He wanted to go from a 3 times per week typical starting strength program to training 4 times per week. He seems to be getting good progress from it.
Squat:
Do 5's up to a new PR. Take off 10-20kg and do as many reps as you can do for 2 sets.
Example: 65x5 75x5 85x5 95x5 105x5 85x12, 10
Deadlift: Do 3-5 sets of 5 reps at 20kg under your 5RM
Leg Press: 3 sets of 20 reps.
Abs: 3 sets of 20 reps.
Front squat 3 sets x 5 reps.
You can skip this if you just want to squat 2 times a week.
Bench press: Do 5's up to a new PR.
Take off 10-20kg and run 2 sets of as many reps you can.
Pullups: 5 sets of as many reps you can do.
Military press: 3 sets x 8-10 reps.
Barbell rows: 4 sets x 10-12 reps
Biceps curl: 4 sets x 10-12 reps.
Squat: 5 sets x 5 reps with 20 kg below the maximum weight from Monday.
Deadlifts:
Do 5's up to a new PR
Stiff legged deadlift: 3 sets x 10 reps
Abs: 3 sets x 20 reps
Military press: Do sets of 5s up to a new pr.
Pullups: 5 sets of as many reps you can.
Bench press: 3 sets x 8-10 reps.
Barbell or dumbell rows: 4 sets x 10-12 reps
Cable rows: 3 sets x 10-12 reps. Hold a few seconds in the top positions and squeeze shoulder blades together.
Triceps push down: 4 sets x 10-12 reps
Tuesday
Squat:
Do 5's up to a new PR. Take off 10-20kg and do as many reps as you can do for 2 sets.
Example: 65x5 75x5 85x5 95x5 105x5 85x12, 10
Deadlift: Do 3-5 sets of 5 reps at 20kg under your 5RM
Leg Press: 3 sets of 20 reps.
Abs: 3 sets of 20 reps.
Wednesday
Front squat 3 sets x 5 reps.
You can skip this if you just want to squat 2 times a week.
Bench press: Do 5's up to a new PR.
Take off 10-20kg and run 2 sets of as many reps you can.
Pullups: 5 sets of as many reps you can do.
Military press: 3 sets x 8-10 reps.
Barbell rows: 4 sets x 10-12 reps
Biceps curl: 4 sets x 10-12 reps.
Friday or Saturday
Squat: 5 sets x 5 reps with 20 kg below the maximum weight from Monday.
Deadlifts:
Do 5's up to a new PR
Stiff legged deadlift: 3 sets x 10 reps
Abs: 3 sets x 20 reps
Sunday
Military press: Do sets of 5s up to a new pr.
Pullups: 5 sets of as many reps you can.
Bench press: 3 sets x 8-10 reps.
Barbell or dumbell rows: 4 sets x 10-12 reps
Cable rows: 3 sets x 10-12 reps. Hold a few seconds in the top positions and squeeze shoulder blades together.
Triceps push down: 4 sets x 10-12 reps
tirsdag 1. mai 2012
10 week deadlift routine
In this deadlift program we will gradually build up volume for 6 weeks, and then we will gradually back off the volume to hit a big PR. We will deadlift once per week.
Each vorkout we will start by working up to a single with 85% of our PR.
For a 200 kg deadlifter this might look like the following:
100 kg x 1 rep, 120 kg x 1 rep, 140 kg x 1 rep, 160 x 1 rep, 170 x 1 rep.
This stays the same for all 10 weeks.
Now we will raise the bar to just below the knees, either by pulling from the rack, or more preferably by putting the pates up on blocks. This is where we will do our volume of lifting. We will use the 85% of our 1RM that we built up to on the normal deadlift. To get an idea of the type of movement I am talking about, here is Andy Bolton performing the movement:
We will do the following sets and reps each week. Some of you will recognize this as adapted from the 1976 russian squat program. Do not worry if some of the days you can not get all the reps. Just do extra sets to get the reps in.
Week 1: 6 sets of 2 reps.
Week 2: 6 sets of 3 reps.
Week 3: 6 sets of 4 reps.
Week 4: 6 sets of 5 reps.
Week 5: 6 sets of 6 reps.
Week 6: Increase the weight by 5-10kg. 5 sets of 5 reps.
Week 7: Increase the weight by 5-10kg. 4 sets of 4 reps.
Week 8: Increase the weight by 5-10kg. 3 sets of 3 reps.
Week 9: Do only the regular deadlift at 85%.
Week 10: Pull a new PR!!!
Each vorkout we will start by working up to a single with 85% of our PR.
For a 200 kg deadlifter this might look like the following:
100 kg x 1 rep, 120 kg x 1 rep, 140 kg x 1 rep, 160 x 1 rep, 170 x 1 rep.
This stays the same for all 10 weeks.
Now we will raise the bar to just below the knees, either by pulling from the rack, or more preferably by putting the pates up on blocks. This is where we will do our volume of lifting. We will use the 85% of our 1RM that we built up to on the normal deadlift. To get an idea of the type of movement I am talking about, here is Andy Bolton performing the movement:
We will do the following sets and reps each week. Some of you will recognize this as adapted from the 1976 russian squat program. Do not worry if some of the days you can not get all the reps. Just do extra sets to get the reps in.
Week 1: 6 sets of 2 reps.
Week 2: 6 sets of 3 reps.
Week 3: 6 sets of 4 reps.
Week 4: 6 sets of 5 reps.
Week 5: 6 sets of 6 reps.
Week 6: Increase the weight by 5-10kg. 5 sets of 5 reps.
Week 7: Increase the weight by 5-10kg. 4 sets of 4 reps.
Week 8: Increase the weight by 5-10kg. 3 sets of 3 reps.
Week 9: Do only the regular deadlift at 85%.
Week 10: Pull a new PR!!!
Become a pressing machine
If you are stuck in your bench presses or militaries, you can try this simple workout. Do it two times per week on a push-pull-legs schedule. In this workout you will start with the exercise that lets you use the least amount of weight, and work towards more mechanically advantageous exercises. In this way you minimize warmup and get an almost seamless flow between exercises. If you feel that you absolutely need to, you can take one of the pressing days off in the weeks where you feel very tired. The table below shows your rep ranges for the 9 weeks you will be on the program:
| Week 1 – Week 3 | Week 4 – Week 6 | Week 7 - Week 9 | |
| Pressing | Sets of 8 reps | Sets of 6 reps | Sets of 4 reps |
| Isolation | 5 sets of 12 | 5 sets of 10 | 4 sets of 8 |
Pressing
Military press:
Start at 50% of your 1 RM. Add 5 kg per
set. Stop when you miss your rep number for the week.
Incline bench press:
Drop back 10-20 kg from the maximal
weight you did on the militaries. Add 5 kg per set. Stop when you
miss your rep number for the week.
Bench press:
Drop back 10-20 kg from the maximal
weight you did on the inclines. Add 5 kg per set. Stop when you miss
your rep number for the week.
2-board press:
Drop back 10-20 kg from the maximal
weight you did on the inclines. Add 5 kg per set. Stop when you miss
your rep number for the week.
Isolation exercises
You can do whatever isolation exercises that you like but I would recommend
lateral raises, flyes, and triceps extentions. Do the sets and reps from the table.
Good luck!
Good luck!
tirsdag 24. april 2012
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:
The Squat Nemesis Workout:
- Work up to a max single (that is, a miss)Read more here.
- 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!
søndag 22. april 2012
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.
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.
fredag 20. april 2012
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!!!!!
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!!!!!
torsdag 19. april 2012
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
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
tirsdag 17. april 2012
fredag 13. april 2012
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.
He just works up to a heavy set each on bench press, close grip bench press, and incline bench press.
torsdag 12. april 2012
Shoulder injury prevention from Jay Fry
This video shows several good exercises, for preventing shoulder injury.
mandag 9. april 2012
lørdag 7. april 2012
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.
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.
torsdag 5. april 2012
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.
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.
tirsdag 3. april 2012
lørdag 10. mars 2012
Juiced up Borden Bench workout
In the original bench-press workout by Richard Borden you do the following:
For the heaviest workouts in a cycle you can make this workout more difficult by
including a mechanical advantage pyramid in the first part where you work up to the maximal single.
We will start the workout with bench presses with the feet in the air. Use minimal arch and pause the weight for two seconds on the chest. Do singles and increase the weight until it gets challenging. A good rule of thumb is to stop when the weight feels like a 3RM. How much weight you want to add each set is up to you. The less weight you add each set the more sets you have to do. Because of this the workout gets more challenging the less weight you add each set.
We now switch exercises to the normal bench press with full arch, and a normal pause. If you feel that you need to get used to the different groove before you start to add weight you can drop the weight back 10-20kg before you start to work up again. Now you work up to a challenging weight like you did the previous exercise.
Now we finish up with the two board press and work up to a challenging weight for the day.
Now we go back to the bench press and do the 5 singles and 5 doubles like the normal Richard Borden workout.
Work up to a maximum single for the day.
Take off 10kg and do 5 sets of 1.
Take off another 10kg and do 5 sets of 2.
For the heaviest workouts in a cycle you can make this workout more difficult by
including a mechanical advantage pyramid in the first part where you work up to the maximal single.
We will start the workout with bench presses with the feet in the air. Use minimal arch and pause the weight for two seconds on the chest. Do singles and increase the weight until it gets challenging. A good rule of thumb is to stop when the weight feels like a 3RM. How much weight you want to add each set is up to you. The less weight you add each set the more sets you have to do. Because of this the workout gets more challenging the less weight you add each set.
We now switch exercises to the normal bench press with full arch, and a normal pause. If you feel that you need to get used to the different groove before you start to add weight you can drop the weight back 10-20kg before you start to work up again. Now you work up to a challenging weight like you did the previous exercise.
Now we finish up with the two board press and work up to a challenging weight for the day.
Now we go back to the bench press and do the 5 singles and 5 doubles like the normal Richard Borden workout.
Mechanical Advantage Pyramids
In a mechanical advantage pyramid you start with a mechanically challeging exercise and work up until you feel you can go no higher for this exercise. You then switch exercises so that you are in a stronger mechanical position and coutinue working up.
Below are examples of such pyramids:
Milltiary press -> Incline bench press -> Bench press
Front squat -> Zercher squat -> Back Squat
Deficit deadlift -> Deadlift -> Deadlift off blocks
Below are examples of such pyramids:
Milltiary press -> Incline bench press -> Bench press
Front squat -> Zercher squat -> Back Squat
Deficit deadlift -> Deadlift -> Deadlift off blocks
søndag 4. mars 2012
Richard Borden Bench press workout
Work up to a maximum single for the day.
Take off 10kg and do 5 sets of 1.
Take off another 10kg and do 5 sets of 2.
Take off 10kg and do 5 sets of 1.
Take off another 10kg and do 5 sets of 2.
mandag 27. februar 2012
10 week bench press routine
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!
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!
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
tirsdag 31. januar 2012
Mike Robertson - Bench Press Program
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%
Week 1 – 3×5@~70%
Week 2 – 4×5@~80%
Week 3 – 3×3@~65%
Week 4 – 3×5@~85%
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% | |||||