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Final Bench Program1

Final Bench Program1

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Published by spiritbliss8659

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Published by: spiritbliss8659 on Oct 19, 2013
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THE ULTIMATE BLUE PRINT TO A BIGGER BENCH
PROGRAM CREATED BY:
JEFF CARR & MIKE GUADANGO
All rights reserved. No part of this manual may be reproduced (by any means)without the expressed written permission of Mike Guadango.
This manual is being offered for education and information purposes. There is inherent risk withany physical activity. Please consult your physician before starting this (or any) exerciseprogram. Jeff Carr and Mike Guadango cannot be held responsible for any injury that may occur while participating in this program.
Copyright 2011
 
 
General Block Periodization
The
FREAKSTRENGTH BENCH PROGRAM
is designed utilizing Block Periodization, a programentailing three specific mesocycles sequenced in a precise order ending in some competition orassessment. These three cycles are known as Accumulation, Transmutation, and Realization.The Accumulation Phase focuses on developing general abilities. More specifically, thisphase encompasses more exercises using lower intensities between 55-70% with a higher totalvolume to promote hypertrophy and increase work capacity. The goal of this phase isprogressive preparation of your muscles, tendons, ligaments and central nervous system forfuture higher intensities and greater work.The Transmutation Phase concentrates on transforming the general abilities you haveacquired into more specific abilities with moderate intensities of 75-90% and reduced volume.This phase demands the greatest focus and determination as you will not recover fully fromeach workout, however, you should never fail at attaining your rep schemes if you are followingproper recovery protocols of nutrition, sleep, and active recovery. The best part of this phase isthe week(s) following Transmutation are deload week(s), followed by a new AccumulationPhase or Realization.The Realization Phase, the final phase, is the classified by the highest intensity andlowest volume. During this phase, you will acquire how much your hard work and
perseverance has paid off…or how your lack of loyalty has caused the demise of your success.

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