Sei sulla pagina 1di 4

Week 1

4/29/2012

Week 2 Max: 5/7/2012 Squat against chains 5x2

400 90%:

360 Week 3 5/14/2012 Squat against chains No box; competition stance 5x2 290 275x2 80 chain Front squats 295x2 245x6 305x2 335x1 lil high 315x1 325x1 Week 6 6/3/2012 Meet week Last heavy day before the meet. Squat 1x1 1x1 1x1

Squat to 12" box with narrow stance 175x10x2 against avg bands Hammie Curls 2x12 Band Abs 2x25

No box; competition stance 270 275 80 chain

Week 4 5/20/2012 BUILDING WEEK Squat 1x1 1x1 3x1 255 275 305

Paused Squat Competition stance 275 Week 5 5/27/2012 Squat 1x1 1x1 3x1

275 305 325

345 355 opener

295 315 355 opener

Rev Band 1x1 1x1

~380 ~405

Less amount of accessory work this day.

Increase amount of accessory work. Do same amount of accessory work as previous week.

ACCESSORY WORK: Squat accessory worksquat variations, hamstrings, glutes, abs

Week 1

5/1/2012

Week 2 Max: 5/9/2012 2bd bench 3x2 2x1 Flat DB 40x44 CG Incline 6 Week 5 5/29/2012 BUILDING WEEK

285 90%:

260 Week 3 5/16/2012 1bd bench 3x2 255 2x1 285 Incline DB 40x36 Throat Press with chains 65+40chainx6 Week 6 6/5/2012 Meet Week Speed Bench against minibands 8-10x1 130 Crazy bell? HEAVY! 265 275

Closegrip bench 1x3 2x1

265 275 305 305xmiss

285

155

Week 4 5/22/2012 Bench 3x1 1bd foam 135 Paused 225 235 245 275 ss

Bench Find opener 2-3x1

155

175

195

6 Dead Bench 5x3 explosive

ACCESSORY WORK: Triceps, rear delts, lats, biceps

1xRM Week 4 5/24/2012 Deadlift 3x2 2x1 1x1

75% Working max

310 410

max

440

Week 5 5/31/2012 Deadlift 3x2 2x1

Working max

410

max

440

Limit accessories Week 6 Working max 6/7/2012 Meet Week

400

max

440

310 350 390

Heavy Rack Pull Below Knee Against dbl mini or dbl mm Up to a heavy single

425 455

Opener Rev Band (Proj. 2nd & 3rd att.)

Out of the gym.

Heavy RDL Up to a 6RM; beat previous 6RM

ACCESSORY WORK: Deadlift accessoriesshrugs, lats, hamstrings, abs

Week 1 Max: 5/5/2012 Bench 1x8 1x7

285 90%:

260 Week 2 5/11/2012 Bench 1x8 1x7

Week 3 5/19/2012 Bench 1x8 1x7

205 215

215 225

225 235

6 4

JM Press 115x6 Week 4 5/26/2012 Speed Bench w/ dbl minibands 9x3 140

Med Grip 2bd with chains 185+40chainx6 Week 5 6/2/2012 Speed Bench w/ dbl minibands 9x3 145

SS FP 225x6 245x4 Week 6 6/9/2012

Pretty bad day overall

Meet day.

ACCESSORY WORK: overhead press if u want or other delt work, rear delt triceps, biceps