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Thursday, June 26, 2008
Anthony Ditillo
Part One
Monday
Full Movements –
Bench Press:
One set of ten repetitions for a warmup,
then a set of seven with heavier weights,
then a set of three and finally three to five
single attempts with around 90% of your
one repetition limit. Finish up with four
sets of four to six repetitions using all
weight possible.
Bentover Row:
One set of ten for a warmup, then jump to
five of so sets of four to six repetitions
with a heavy weight.
Parallel Squat:
One set of ten for a warmup, one set of
seven, then work with a weight hard for
five sets of five repetitions.
Wednesday
Power Rack –
Bench Press:
Use three positions. From the chest,
midway, and lockout. Perform three sets
of between six and eight reps for each of
these positions. On the last rep of each
set, old and push against the top pin for
around six seconds. This will activate the
deeper muscle fibers, and the higher rep
scheme will cause greater muscle pump.
Power Squat:
Use three positions. Form the bottom,
midway, and from a quarter squat
position. Perform two sets of between six
and eight reps from each position and be
sure to push against the top pins on the
last reps of each of these sets. Your
parallel squat will surely improve from
going this route!
Deadlift From Below The Knees:
Go for six or seven sets and work up to a
maximum set of three with all the weight
you can properly handle. This movement
will greatly strengthen your lower back as
well as building great deadlifting power
and confidence.
Friday
Power Rack Work Combined With Full
Movements -
Incline Press:
Five sets of between five and seven
repetitions using a fairly heavy weight.
Bench Press:
Press from the sticking point in a power
rack using five sets of threes and working
up to a maximum set of three repetitions.
This movement will immediately increase
your bench pressing ability.
Leg Presses or Front Squats:
Four sets of six to eight repetitions. Use a
heavy weight, one which makes you work,
and work hard!
Power Rack Squat:
Place the bar at your sticking point and
stand up with the weight from a deadstop
for each and every repetition. Go for five
sets of threes, working to a maximum
triple.
Shoulder Shrug:
Five sets of eight to twelve reps, using a
very heavy weight, pulling the bar as high
and as fast as you possibly can. The
weight should be so heavy that you MUST
use straps.
Part Two
Partial Squat:
position the bar at your sticking point and
work up to eight sets of three to five
repetitions, using all the weight possible
for the final set of five.
Front Squat:
perform between five and seven sets of
three to five repetitions with the final set
being the heaviest weight you can
properly handle in strict Olympic style.
Bentover Row:
perform five to seven sets of six to eight
repetitions using all the weight you can
properly handle.
Cheat Barbell Curl:
five to seven sets of six to eight
repetitions using all the weight possible,
slowly lowering the bar on the lowering
part of each repetition.
Close Grip Bench Press:
perform five to seven sets of five to seven
repetitions using all the weight possible
for each and every set after warming up
for the first set or two with a somewhat
lighter weight.
Monday
Tuesday
Half Squats in the Rack:
perform eight sets of three to five
repetitions from halfway to completion. Do
each rep from a dead stop off the pins.
Work up to very heavy weight.
Quarter Squats in the Rack
perform five or so sets of three to five
repetitions with extremely heavy weight.
Many years ago I handled over 1.000
pounds in these for a few repetitions while
weighing around 230. No wraps. Place
the bar at the midpoint between parallel
and upright. This is the quarter squat
position
Olympic Back Squat:
perform five to seven sets of five to seven
repetitions working up to a max set of five
each workout. These are done outside the
rack wearing no belt and no knee wraps.
Front Squat:
five to seven sets of five to seven reps
just as in the back squat above.
Wednesday
Upright Row:
five sets of five to eight repetitions done
outside the rack.
Shrug Pulls:
perform these in a rack and place the bar
just above the knees. Use a shoulder
width grip and use lifting straps. Work for
eight to ten sets of six to eight repetitions
using very heavy weights.
Deadlift Below Knee:
once again you are in the rack. Perform
five of so sets of three to five repetitions
working up in weight.
Stiff-Legged Deadlift:
do these outside the rack. Five or so sets
of three to five repetitions working up in
weight.
Thursday
Bench Press:
outside the rack, work up to eight to ten
sets of four to ten reps working to heavy
weight with repetitions done slowly and
strictly.
Close-Grip Benches:
outside the rack, place two fingers inside
the knurling and perform five or so sets of
four to six repetitions.
Dumbell Bench Press:
work for five sets of five to seven reps
with the heaviest weight you can possibly
handle.
Bench Lockouts:
these are done in the rack, using a rep
scheme of three to five and working for
five sets with a heavy weight. The bar is
placed on pins just above the halfway
point and pressed from here to
completion.
Friday
Dips:
eight to ten sets between eight and twelve
repetitions, adding weight whenever
possible.
Chins:
the same as the dips above.
Full Squats:
no wraps and no belt, five sets of eight to
twelve repetitions.
Deadlift:
five sets of three to five reps working up to
a heavy triple.
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