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2013 Program

2013 Program

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Published by Matt James
My program for the 2013 calendar year.
My program for the 2013 calendar year.

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Published by: Matt James on Mar 10, 2013
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09/27/2013

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2013 Lifting Program Starting Week 1 of Off season.

Program Early Off-Season Late Off-Season Pre-Season In-Season Months Feb - May May-June - July August - September October - February

Notes Finisher can be encorporated on any day where some extra work is required or wanted. Juggernaut Method Training Notes (Squat, Bench, Deadlift, Military Press) 10's Wave Accumulation 60%x5x10 Intensification 55%x5, 62.5x5, 67.5x3x10 Realization 50%x5, 60%x3, 70%x1, 75%x10+ Phase Notes Accumulation Intensification Realization Last Set Leave 2-3 reps in the tank Leave 1-2 reps in the tank All Out.

Increase Training Max Each Wave based on results in the Realization Phase *(Reps Performed – Standard) x Increment per rep+ + Working Max=New Working Max Increment per rep = 1.25kg for upper body, 2.5kg for lower body 5/3/1 Training Notes (Power Clean, Front Squat, In-season Work) Final Set - leave 2-3 reps in the tank Increase upperbody lifts 2.5kg and lower body 5kg on successful Cycles 5/3/1 - Front Squat, Power Clean, In-season Work Week 1 5x40%/5x50%/3x60% Week 2 5x40%/5x50%/3x60% Week 3 5x40%/5x50%/3x60% Week 4 Deload Progressing When you hit required reps add 2.5kg to upperbody lifts, 5kg to lower body lifts.

Days Per Week 4 3 3 2

Cycles/Waves One Juggernaut Method One Juggernaut Method 2 or 3 6 or 7

where some extra work is required or wanted.

, Bench, Deadlift, Military Press) 8's Wave 65%x5x8 60%x3, 67.5%x3, 72.5%x3x8 50%x5, 60%x3, 70%x2, 75%x1, 80%x8+

5's Wave 70%x5x5 65%x2, 72.5x2, 77.5%x4x5 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+

Notes No Belt, No Straps, Double Overhand Grip No Belt, No Straps until the final set, Double overhand grip as long as possible Belt and Straps Ok

n results in the Realization Phase per rep+ + Working Max=New Working Max , 2.5kg for lower body

Squat, In-season Work)

ody 5kg on successful Cycles

65%x5 70%x3 75%x5 5x40%

75%x5 80%x3 85%x3 5x50%

pperbody lifts, 5kg to lower body lifts.

Cardio Tabata or Finishers x2 Tabata or Finishers x2 Nil Nil

3's Wave 70%x7x3 70%x1, 77.5%x1,82.5%x8x3 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+

85%x5 or More 90%x3 or more 95%x1 or more 5x60%

Juggernaut Method/Wendler's 5/3/1 Combo. 12 Weeks. Day 1 Warm up Military Press Squat Chin ups/Pull Ups - Vary the Grip 50% Reps Superset with Military Press and Squat Dips Barbell Curls Super Set A Romainian Deadlifts Sit Ups 4-Way Neck - Flexion - Lateral Flexion - Extension Day 2 Deadlifts Clean & Press DB Lunges (Each Leg) Romanian Deadlifts Weighted Delcine Sit-ups Super Set A Dips Chins 4-Way Neck - Flexion - Lateral Flexion - Extension Day 3 Bench Press Front Squat Chin ups/Pull Ups - Vary the Grip DB Bench Press Tricep Pushdowns or Barbell Curls Pendaly Rows 4-Way Neck - Flexion - Lateral Flexion - Extension Day 4 Clean and Press Power Cleans Warm up

10 Minutes - As man reps as possible

Warm up 5x40%/5x50%/3x60% 50% Reps Superset with Bench Press and Squat 10 Minutes - As man reps as possible

Warm up 10x20

Squat Bench Press Romainian Deadlifts Weighted Delcine Sit-ups Super Set A Dips Chins 4-Way Neck - Flexion - Lateral Flexion - Extension

10 Minutes - As man reps as possible

Sets Juggernaut Method 5x55% 5x65% with Military Press and Squat Failure Failure 21's 21's 8x 10x 10x 10x 10x 8x 10x 10x 10x 10x

Notes 5x75% Failure 21's 8x 10x 10x 10x 10x Notes 5x75% 6x 12x 20x percentage of OHP

Sets Jugernaut Method 5x55% 5x65% 6x 6x 12x 12x 20x 20x

10x 10x 10x

10x 10x 10x

10x 10x 10x Notes

Sets Juggernaut Method Wendler's 5/3/1 with Bench Press and Squat 12x 12x 10x 10x 10x 10x 10x 10x 10x 10x

12x 10x 10x 10x 10x Notes Warm up for Power Clean

Sets 5x40% 5x50% Wendler's 5/3/1

5x60%

Juggernaut Method 5x55% 5x65% 12x 12x 20x 20x

5x75% 12x 20x

10x 10x 10x

10x 10x 10x

10x 10x 10x

Juggernaut Method/Wendler's 5/3/1 Combo. 12 Weeks. 1 hour sessions Day 1 Warm up Sets Deadlift Juggernaut Method Overhead Press Juggernaut Method Chin ups/Pull Ups - Vary the Grip 3-5 Reps Superset with Deadlift and Military Press (even warm up sets) Good Mornings 15x 15x BB Lunges (Each Leg) (June) 6x 6x Weighted Situps 30x 30x 4-Way Neck - Flexion 10x 10x - Lateral Flexion 10x 10x - Extension 10x 10x Day 2 Bench Press Front Squat Chin ups/Pull Ups - Vary the Grip Dips (June) Pushups (July) BB Curls Lying Leg Raises 4-Way Neck - Flexion - Lateral Flexion - Extension Day 3 Clean and Press Power Cleans Squat DB Bench Press (June) DB Military Raise (July) Glute/Ham Raises Shrug (June) Face Pulls (July) Weighted Decline Situps 4-Way Neck - Flexion - Lateral Flexion - Extension Warm up Sets Juggernaut Method 5x40%/5x50%/3x60% Wendler's 5/3/1 50% Reps Superset with Bench Press and Frotn Squat (Even Warm Up sets) 10-20x 10-20x 20x 20x 21's 21's 25x 25x 10x 10x 10x Warm up 10x20 10x 10x 10x

Sets 5x40% 5x50% Wendler's 5/3/1 Juggernaut Method 10x 10x 10x 10x 40 reps each leg done in as few sets as possible. 15x 15x 15x 15x 25x 25x 10x 10x 10x 10x 10x 10x

Notes

ry Press (even warm up sets) 15x 6x 30x 10x 10x 10x

6x 30x

Notes

Frotn Squat (Even Warm Up sets) 10-20x 20x 21's 25x 10x 10x 10x

10-20x 20x 21's 25x

10-20x 20x

5x60%

Notes Percentage of Power Clean.

10x 10x 15x 15x 25x 10x 10x 10x

10x 10x 15x 15x 25x

10x 10x

Wender's 5/3/1 for Football - PRE SEASON 3 days per week (August-September) 1 hour sessions Day 1 Warm up Sets Deadlift 5x40%/5x50%/3x60% Wendler's 5/3/1 + 1 Dropset (-25% fr OHP 5x40%/5x50%/3x60% Wendler's 5/3/1 + 1 Dropset (-25% fr Chin ups/Pull Ups - Vary the Grip 3-5 Reps Superset with Deadlift and Military Press (Even warmup sets) Good Mornings* 15x Medicine Ball Situps 30x 4-Way Neck - Flexion 10x - Lateral Flexion 10x - Extension 10x

* This is an assistance lift, another option is Barbell Lunges (3x6) if weakness is felt in the Quads rather than lower back Day 2 Bench Press Chin ups/Pull Ups - Vary the Grip Front Squat Pushups Face Pulls Lying Leg Raises 4-Way Neck - Flexion - Lateral Flexion - Extension Day 3 Clean and Press Power Cleans Squat Glute/Ham Raises Weighted Decline Situps 4-Way Neck - Flexion - Lateral Flexion - Extension

Warm up Sets 5x40%/5x50%/3x60% Wendler's 5/3/1 + 1 Dropset (-25% fr 3-5 Reps Superset with Bench Press (Even warmup sets) 5x40%/5x50%/3x60% Wendler's 5/3/1 + 1 Dropset (-25% fr 20x 15x 25x 10x 10x 10x Warm up 10x20

Sets 5x40% Wendler's 5/3/1 + 1 Dropset (-25% fr 5x40%/5x50%/3x60% Wendler's 5/3/1 + 1 Dropset (-25% fr 40 reps each leg done in as few sets as possible. 25x 10x 10x 10x

Wendler's 5/3/1 + 1 Dropset (-25% from final Work Set) Wendler's 5/3/1 + 1 Dropset (-25% from final Work Set) itary Press (Even warmup sets) 15x 15x 30x 30x 10x 10x 10x 10x 10x 10x

is felt in the Quads rather than lower back.

Wendler's 5/3/1 + 1 Dropset (-25% from final Work Set) Wendler's 5/3/1 + 1 Dropset (-25% from final Work Set) 20x 20x 20x 20x 15x 15x 25x 25x 10x 10x 10x 10x 10x 10x

5x50% 5x60% Wendler's 5/3/1 + 1 Dropset (-25% from final Work Set) Wendler's 5/3/1 + 1 Dropset (-25% from final Work Set) 25x 10x 10x 10x 25x 10x 10x 10x

Wendler's 5/3/1 for Football IN SEASON (October-Febuary) 45 minute sessions Only do presribed reps - do not try for rep maxes. Deload sessions are only done if required - if feeling run down, do a deload. Scale lift maxes back by to 90% - Submaximal lifts to gain stregnth. Day 1 Warm up Sets Squat 5x40%/5x50%/3x60% Wendler's 5/3/1 Bench 5x40%/5x50%/3x60% Wendler's 5/3/1 Dips Failure Failure Chins Failure Failure 4-Way Neck - Flexion 10x 10x - Lateral Flexion 10x 10x - Extension 10x 10x Day 2 Deadlifts Overhead Press Romainian Deadlift Sit Ups 4-Way Neck - Flexion - Lateral Flexion - Extension Warm up 5x40%/5x50%/3x60% 5x40%/5x50%/3x60% Sets Wendler's 5/3/1 Wendler's 5/3/1 20x 20x 40x 40x 10x 10x 10x 10x 10x 10x

Failure Failure 10x 10x 10x

20x 40x 10x 10x 10x

Boring But Big Holdiay Work Day 1 Lifts Bench Press BBB Work Pendlay Row Day 2 Lifts Squat BBB Work Weighted Sit-up Day 3 Lifts Deadlift BBB Work Romainian Deadlifts Day 4 Lifts OHP BBB Work Chin ups

Warm up 5x40%/5x50%/3x60%

Sets Wendler's 5/3/1 60%x10 60%x10 x10 x10

60%x10 x10

Warm up 5x40%/5x50%/3x60%

Sets Wendler's 5/3/1 60%x10 60%x10 x10-20 x10-20

60%x10 x10-20

Warm up 5x40%/5x50%/3x60%

Sets Wendler's 5/3/1 60%x10 60%x10 x10 x10

60%x10 x10

Warm up 5x40%/5x50%/3x60%

Sets Wendler's 5/3/1 60%x10 60%x10 x5-10 x5-10

60%x10 x5-10

60%x10 x10

60%x10 x10

60%x10 x10-20

60%x10 x10-20

60%x10 x10

60%x10 x10

60%x10 x5-10

60%x10 x5-10

Conditioning and Finishers. From DeFranco's WS4SBIII Washed Up Meat Head Template and 50 Greyskull approved conditioning workouts Lifts Barbell Complex Lifts Deadlifts Bent Over Rows Hang Cleans Push Press Back Squat

100 Push ups DB Complex Front Squat Swings Unilateral Curls & Press Squat Jumps 10 Seconds On 20 Seconds Off

Tabata

barbell Power clean + push press

1x Power Clean Bar 3x Push Press Squat Press Squat and Press (Thruster) 20kg Barbell Curl 10kg Front Plate Raise 60kg Shrug/Row Body Weight Bulgarian Split Squat 10kg Hamstring Curls Sit-Ups

Dumbell Squat/Press/Thruster

100 Rep Challenge - Upper

100 Rep Challenge - Lower

Greyskull approved conditioning workouts Reps 10 10 10 10 10 As fast as possible - time it 7 7 7 7 8-10 Reps 8 8 8 8 9 9 9 9 3 Ascending Sets Alternatives 2-4 Sets

Options - Skipping, Stationary Bike, Front Squat, DB

5

5

5

5

5 1 min rest between sets Time your slowest set As many as possible in 7 minutes.

5 5 5 100 100 100 50 100 100

Hit the Reps in as few sets as possible.

Hit the Reps in as few sets as possible.

pping, Stationary Bike, Front Squat, DB thruster

ossible in 7 minutes.

in as few sets as possible.

in as few sets as possible.

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