A. Squat (mid stance, flat heel)
- Work up in doubles
- Top set of 2-5 reps
- Then Speed work….
- Squats with Chains - 60-70% on the bar
- 6 sets of 3 total
- 2 x 3 reps with 40kg chain
- 2 x 3 reps with 50kg chain
- 2 x 3 reps with 60kg chain
Increase weight each week providing you get all the sets/reps at good speed.
Other options for speed movement:
Regular Squat for speed
Box Squats @ 70-75%
Squats + bands (mono)
B. Conventional Deadlifts
- Build up to moderate double
- Then Speed work 6-8 sets of 3
- Regular Deadlifts but pulled for speed 60%
- Deadlifts plus chains start at 60%
- Deadlifts plus bands start at 50%
C. Rack Pulls for Grip
- Work Grip hard. Other Options are thick bar holds etc.
Assistance
DB RDLs
Bent Over Rows
Leg Presses
Day 2 (Tuesday)
A. Bench Press
- Build up to 160kg for most reps in 2 sets
- Then Speed reps 6 sets of 3 reps (paused)
- 120-140kg
- Other options are bench with chains - 6 x 3 (110kg plus), or Bench with bands - 6 x 3 with 100kg plus.
After 3 week cycle - Instead do max reps on 140kg.
B. Incline Bench - 5 sets of 6-8 reps
C. Flat Dumbbell Bench - 3-4 sets of 12-20 reps
D. Face Pulls
E. Inverted Rows
F. T bar Rows
G. Bench Rows (KB)
Day 3 (Wednesday)
Assistance Day (lower and Upper body) Weak point training. Usually focussed on back, hamstrings, glutes.
Day 4 (Thursday)
A. Standing Barbell Push Press (lifted out of the rack) against bands
Weeks 1-3 - Build 3 sets of 3 reps
Week 4 - Warm up and do single on top set weight from previous week, t hen take bands off and go up and max.
B. Single Arm Dumbbell Jerks (strongman style) - 10 sets of 3 reps per arm (work up in weight across sets when possible)
C1 - Front Plate Raises - 3 sets of 15 (15kg plate to start with)
C2 - Dumbbell Lateral Raises (strict) - 3 sets of 12 reps
C3 - Prone on Incline Bench Rear Delt Raises - 3 sets of 10 reps
D - Banded Facepull into External Rotation Drill - 2 sets of 30
E1 - Tricep Dips (narrow) - Weighted - 3 x 8-12 reps
E2 - Dumbbell Seated Incline Curls - 3 x 8-12 reps
Day 5 (Friday)
A. Squats
- Raw Doubles
Week 1 - 3 x 3 Wraps (ramped)
Week 2 - 3 x 2 Wraps (ramped)
Week 3 - 3 x 1 Wraps (same weight)
Week 4 - Test max
B. Deadlift Variation - 1 week rotation Doubles plus 1 single, then 1-2 back off rep sets
- 2 mat deficit
- 3 mat deficit
- 4 mat deficit
- Tyre Deads (doubles)
- Future Method
- Trap Bar Dead
Assistance:
Abs, Hamstrings, Glutes
Day 6 (Saturday)
A. Bench Variation Up to a max single or double.
- Close Grip Paused
- Wide Grip Paused
- Fat Bar Bench
Slingshot and reverse band options
Then back off rep sets.
Tricep Hell
Extensions
Back Biceps Traps Shoulder Raises etc for assistance.
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