Professional Documents
Culture Documents
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Date
Bench Press Weight Reps Projected Max #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Date
Squat Weight
0 0 0 0 0 0
Squat Reps Projected Max #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Date
Deadlift Weight Reps Projected Max #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Deload Weight 75 85 95 Reps 5 5 5 Weight 80 90 100 OH Press Reps 3 3 3 Weight 85 95 105 Reps 5 3 1 wt x 5 reps 55 65 70 Deload Weight 185 210 240 Reps 5 5 5 Weight 200 225 255 Deadlift Reps 3 3 3 Bench Press Reps 3 3 3 Weight 210 240 270 Reps 5 3 1 wt x 5 reps 140 154 168 Day 2 Day 1
Max
110 280
Max
Reps 5 5 5
Reps 5 3 1
Day 5
Max
185
Reps 5 5 5
Squat Reps 3 3 3
Day 6
Reps 5 3 1
Max
235
Max
120
Max
290
Max
195 225
Max
Week 4 Reps
5 5 5
none
Week 4 Reps
5 5 5
none
Week 4 Reps
5 5 5
none
Week 4 Reps
5 5 5
none
5/3/1 with integrated high rep squats based on article from Dan John http://www.tmuscle.com/free_online_article/sports_body_training_performance/mass_made_simple Breaking In Period Week 1 Day 1 - Back Squat 95lb x 30 reps Day 2 - Back Squat 95lbs x 30 reps x 2 sets
Week 2
Day 1 - Back Squat 95lbs x 30 reps then 115lb x 30 r Day 2 - Back Squat 115lbs x 25 reps x 3 sets
Program Template
Week 1 Weight Reps 125 5 140 5 160 5 Week 1 Weight Reps 155 5 180 5 200 5 Bench Press Week 2 Week 3 Weight Reps Weight Reps 130 3 140 5 150 3 160 3 170 3 180 1 Front Squats Week 2 Week 3 Weight Reps Weight Reps 165 3 180 5 190 3 200 3 215 3 225 1 OH Press Week 2 Weight Reps 80 3 90 3 100 3 Deadlift Week 2 Weight Reps 200 3 225 3 255 3 Back Squat Week 2 Weight Reps 145 25 145 20 Deload wt x 5 reps 92.5 101.75 111 Deload wt x 5 reps 117.5 129.25 141
Day 1
Max
185 235
Max
Week 1 Weight Reps 75 5 85 5 95 5 Week 1 Weight Reps 185 5 210 5 240 5 Week 1 Weight Reps 145 20 145 15
Week 3 Weight Reps 85 5 95 3 105 1 Week 3 Weight Reps 210 5 240 3 270 1 Week 3 Weight Reps 150 20 150 15
Max Day 2
Max
Max
set 1 set 2
Complexes should be incorporated as part of your general warm-up. Acessory work is up to you Can include a 3rd workout as a "Bonus Day" to do any accessory work you feel is needed.
Program Details Start with the 2 week breaking Period, then go to the program
Week 1 Day 1 - 5/3/1 as written with your own accessory work Day 2 - Back Squat 50% - 60% of your 1RM x 20 reps then a second set of 15 reps Week 2 Day 1 - 5/3/1 as written with your own accessory work Day 2 - Back Squat with the weight from last week x 25 reps then a second set of 20 reps. Week 3 Day 1 - 5/3/1 as written with your own accessory work Day 2 - Back Squat as week 1 plus some weight x 20 reps then a second set of 15 reps
Weight Plate Metabolic Circuit - grab a single Oly weight plate and go, 90 sec b/t sets; goal is 45lbs x 5 rounds reps OH Squat 6 to 8 Swings 6 to 8 Rows 8 to 10 Rev Lunge and Twist 8 to 10 Diagonal Chops 8 per side 6 to
Southwood Complex (Dan John) Power Clean -6-4 8 Military Press 8-6-4 Front Squat8-6-4
Complex A for 8s (Dan John) Row 8 reps Clean 8 reps Front Squat8 reps OH Press 8 reps Back Squat 8 reps GMs 8 reps
Complex E for 8's (Dan John) Power Clean OH Press Back Squat GMs Behind the neck press Front Squat
Complex F for 8's (Dan John) OH Squat Back Squat GMs Front Squat Rows Deadlift
Cosgrove Complex - 6 reps of each, rest 90 seconds, 5 reps of each, rest 90 sec, then 4 reps and so on Deadlift Romanian Deadlift Bent Over row Powerclean Front Squat Push Press Back Squat GMs Chase Karne's Complex 6 reps/round with 90 sec rest RDL Hang Clean Front Squat OH Press Back Squat Hang Snatch Bent Rows
s 45lbs x 5 rounds