Post by BenchPolkov on Oct 29, 2013 12:04:05 GMT 10
Looks like a 4-day CMS cycle is what he considers the standard program and back work should be considered standard as opposed to what we saw in the Arrester cycles.
UNIVERSAL APPROPRIATE PROGRAM
Part 1 (Prep)
Week 1
1 day(monday)
1.Squats 50% 4х1, 60% 4х1,70% 4х5 (28)
2.Benchpress 50% 5х1, 60% 4х1,70% 3х1,75% 3х5 (27)
3.Chest muscles 8х5. (photo 35-37,38-40,41-43)
4.Goodmornings 5х5. (photo 70-72)
Total: 51 lifts
3 day(wednesday)
1.Deadlift with one pause (5cm below the knee)(photo 47-49)
50% 3х1, 60% 3х1, 70% 3х4 (18)
2.Benchpress with chains 50% 3х1, 60% 3х1, 70% 3х5(21) (photo 23-25)
3.Deadlift off boxes, (start position – bar below the knee)
(photo 62-64) 60% 3х1, 70% 3х1, 80% 3х4 (18)
4.Latissimus dorsi 8х5.
6.Abs 10х4. Total: 57 lifts
5 day(friday)
1.Squats 50% 5х1,60% 4х1,70% 3х1,75% 3х4 (24)
2.Benchpress 50% 5х1,60% 4х1,70% 3х1,75% 3х2,80% 2х4 (26)
3.Triceps 8х5
4.Goodmornings (seated) 5х5 (photo 73-75) Total: 50 lifts
6 day(saturday)
1.Deadlift with 2 pauses (5 cm. below and 5 cm. above the knees)
50% 3х1,60% 3х1,70% 3х1,75% 2х4 (17)
2.Benchpress 50% 4х1,60% 4х1,70% 4х5 (28)
3.Latissimus dorsi 8х5.
4.Leg press 6х5. Total: 45 lifts
TOTAL FOR THE WEEK:201 lifts
WEEK 2
1 day (monday)
1.Benchpress 50% 5х1,60% 4х1,70% 3х1,80% 2х4 (20)
2.Squats 50% 5х1,60% 4х1,70% 3х1,80% 2х4 (20)
3.Benchpress with chains 50% 3х1,60% 3х1,70% 3х1,75% 2х4 (17)
4.Triceps 8х5.
5.Goodmorning in depth 5х5. (photo 76-78)
Total: 57 lifts
3 day(wednesday)
1.Benchpress 50% 5х1,60% 4х1,70% 3х1,80% 3х2,
85% 2х3,80% 3х2,55% 8х1 (40)
2.Deadlift with 1 pause (below the knees)
50% 3х1,60% 3х1,70% 3х1,75% 2рх4 (17)
3.Chest muscles 6х5.
4.Hyperextensions 8х4. (photo 65, 66, 68) Total: 57 lifts
5 day(friday)
1.Squats 50% 5х1,60% 5х1,70% 3+5+2+7+4+6 (37)
2.Benchpress 50% 3х1,60% 3х1,70% 3х1,75% 3х4 (21)
3.Latissimus dorsi 8х5.
5.Biceps curls 8х5 Total: 56 lifts
6 day(saturday)
1.Deficit deadlift (photo 53-55, 56-58)
50% 3х1,60% 3х1,65% 2х4 (14)
2.Incline benchpress 3х5.
3.Deadlift off boxes (start position – bar below the knees)
65% 4х1,75% 4х1,85% 3х4 (20)
4.Triceps 8х5.
5.Hyperextensions 5х5. Total: 34 lifts
TOTAL FOR THE WEEK:214 lifts
WEEK 3
1 day(monday)
1.Squats 50% 5Х1,60% 4Х1,70% 3Х1,80% 3Х4(24)
2.Benchpress with chains 50% 5Х1,60% 4Х1,70% 3Х1,75% 2Х5(24)
3.Squats 50% 5Х1,60% 5Х1,70% 4Х4 (26)
4.Chest muscles 8Х5.
5.Abs 10Х3. Total: 74 lifts
3 day(wednesday)
1.Deadlift with 1 pause (above the knees)
50% 3Х1,60% 3Х1,70% 3Х1,75% 2Х2,80% 1х3 (16)
2.Benchpress 50% 5Х1,60% 4Х1,70% 3Х1,80% 3Х2,
85% 2Х2,80% 3Х2,75% 4Х1,65% 6Х1 (38)
3.Triceps 8Х5.
5.Leg press 4Х5. Total: 55 lifts
5 day(friday)
1.Benchpress 50% 5Х1,60% 4Х1,70% 3Х1,80% 2Х4 (20)
2.Squats 50% 5Х1,60% 4Х1,70% 3Х1,75% 3Х5 (27)
3.Benchpress with chains 50% 4Х1,60% 4Х1,70% 4Х4 (24)
4.Chest muscles 8Х5.
5.Triceps 8Х5.
6.Abs 8Х4. Total: 71 lifts
6 day (saturday)
1.Deficite deadlift 50% 3Х1,60% 3Х1,70% 2Х4 (14)
2.Benchpress 50% 6Х1,60% 6Х1,65% 6Х5 (42)
3.Deadlift off boxes (start position – bar below the knees)
60% 3Х1,70% 3Х1,80% 3Х2,85% 2Х3 (18)
4.Latissimus dorsi 8Х5.
5.Squats in depth 5Х5. (photos 4-6) Total: 74 lifts
TOTAL FOR THE WEEK:274 lifts
WEEK 4
1 day(monday)
1.Benchpress 50% 5х1,60% 4Х1,70% 3Х1,80% 2Х2,90% 1рх3 (19)
2.Squats 50% 5Х1,60% 4Х1,70% 3Х1,80% 2Х2,85% 1Х1,90% 1х2(19)
3.Dumbbells press 6х5.
4.Latissimus dorsi 8Х5.
5.Goodmornings 4Х5. Total: 38 lifts
3 day(wednesday)
1.Deadlift 50% 3Х1,60% 3Х1,70% 3Х1,80% 2Х1,85% 1х2,90% 1х3 (17)
2.Benchpress 50% 5Х1,60% 4Х1,70% 3Х1,80% 2Х5 (22)
3.Deadlift off boxes, (start position – bar below the knees)
60% 4Х1,70% 4Х1,80% 4Х4 (24)
4.Squats in depth 5Х5.
5.Abs 8Х4. Total: 63 lifts
5 day(friday)
1.Squats 50% 5Х1,60% 4Х1,70% 3Х1,80% 2Х4 (20)
2.Benchpress with chains 50% 3Х1,60% 3Х1,70% 3Х5 (21)
3.Squats 55% 3Х1,65% 3Х1,75% 3Х4 (18)
4.Chest muscles 8Х5.
5.Hyperextensions 8Х4. Total: 59 lifts
6 day(saturday)
1.Deficite deadlift 50% 3Х1,60% 3Х1,65% 2Х4 (14)
2.Benchpress 50% 6Х1,60% 6Х1,65% 6Х5 (42)
3.Latissimus dorsi 8Х5.
4.Triceps 8Х5.
5.Leg press 6Х6. Total: 56 lifts
TOTAL FOR THE WEEK:272 lifts
WEEK 5
1 day(monday)
1.Squats 55% 5Х1,65% 4Х1,75% 3Х1,85% 2Х4 (20)
2.Benchpress 50% 5Х1,60% 4Х1,70% 3Х1,80% 3Х5 (27)
3.Squats 50% 3Х1,60% 3Х1,70% 3Х1,80% 2х4 (17)
4.Chest muscles 8Х5.
5.Abs 10Х4. Total: 64 lifts
3 day(wednesday)
1.Deadlift with 1 pause(5 cm above the knees)
50% 3Х1,60% 3Х1,70% 3Х1,80% 2Х4 (17)
2.Benchpress 55% 5Х1,65% 4Х1,75% 3Х1,85% 2Х5 (22)
3.Deadlift off boxes, (start position – bar 5 cm below the knees) 70% 3Х1,80% 3Х1,90% 3Х2,95% 2Х3 (18)
4.Latissimus dorsi 8Х5.
5.Leg press 4Х5. Total: 57 lifts
5 day(friday)
1.Squats 50% 5Х1,60% 5Х1,70% 4+7+3+8+2+6 (40)
2.Benchpress with chains 50% 3Х1,60% 3Х1,70% 3Х5 (21)
3.Chest muscles 8Х5.
4.Triceps 8Х5.
5.Abs 10Х4. Total: 61 lifts
6 day(saturday)
1.Deadlift with chains 50% 3Х1,60% 3Х1п,70% 3Х1,75% 2Х4 (17)
2.Benchpress 50% 5Х1,60% 5Х1,70% 5Х5 (35)
3.Deadlift off boxes (start position – bar 5 cm below the knees)
65% 4Х1,75% 4Х1,85% 4Х4 (24)
4.Latissimus dorsi 8Х5.
5.Hyperxtension 8Х4. Total: 76 lifts
TOTAL FOR THE WEEK:258 lifts
WEEK 6
1 day(monday)
1.Squats 50% 5Х1,60% 4Х1,70% 3Х1,80% 3Х4 (24)
2.Benchpress 50% 5Х1,60% 4Х1,70% 3Х1,80% 2Х5 (22)
3.Chest muscles 8Х5.
4.Triceps 8Х5.
5.Goodmornings 5Х5. Total: 46 lifts
3 day(wednesday)
1.Benchpress 55% 5Х1,65% 4Х1,75% 3Х1,85% 2Х4 (20)
2. Deadlift with 2 pauses (5 cm. below and above the knees) 50% 3Х1,60% 3Х1,70% 3Х1,80% 2Х4 (17)
3.Benchpress 50% 4Х1,60% 4Х1,70% 4Х4 (24)
4.Latissimus dorsi 8Х5.
5.Hyperextensions 8Х5. Total: 61 lifts
5 day(friday)
1.Squats 55% 5Х1,65% 4Х1,75% 3Х1,85% 2Х5 (22)
2.Benchpress with chains 55% 3Х1,65% 3Х1,75% 3Х5 (21)
3.Chest muscles 8Х5.
4.Triceps 8Х5.
5.Abs 8Х4. Total: 43 lifts
6 day (saturday)
1.Deficite deadlift with chains 50% 3Х1,60% 3Х1,70% 2Х5 (16)
2.Benchpress 55% 5Х1,65% 4Х1,75% 3Х5 (24)
3.Latissimus dorsi 8Х5.
4.Triceps 8Х5.
5. Hyperextensions 8Х4. Total: 40 lifts
TOTAL FOR THE WEEK: 190 lifts
Part 2 (Comp)
Week 1
1 Day(monday)
1.Squats 55% 3х1,65% 3х1,75% 3х1,85% 2х4 (17)
2.Benchpress 50% 3х1,60% 3х1,70% 3х1,80% 2х2,90% 1х3(16)
3.Squats 50% 3х1,60% 3х1,70% 3х1,80% 2х3 (15)
4.Chest muscles 8х4.
Total: 48 lifts
3 Day(wednesday)
1.Benchpress with board 65% 3х1,75% 3х1,85% 2х2,90% 1х3 (13)
2.Deadlift off boxes (bar is below the knees)
60% 3х1,70% 3х1,80% 3х2,90% 2х3 (18)
3.Latissimus dorsi 8х4.
6.Triceps 6х4. Total: 31 lifts
5 Day(friday)
1.Squats 50% 3х1,60% 3х1,70% 3х1,75% 2х3 (15)
2.Benchpress 50% 3х1,60% 3х1,70% 3х1,75% 2х1,80% 1х3 (14)
3.Triceps 6х4.
4.Hyperextensions 8х3. Total: 29 Lifts
6 Day(saturday)
1.Deadlift 50% 3х1,60% 3х1,70% 3х1,75% 2х3 (15)
2.Incline bench press 3х5.
3.Latissimus dorsi 6х4.
4.Abs 8х3. Total: 15 Lifts
TOTAL FOR THE WEEK:123 Lifts
Week 2
1 Day (monday)
1.Squats 50% 3х1,60% 3х1,70% 3х1,80% 2х1,
90% 1х1,95% 1х1,100% 1х2 (15)
2.Benchpress 50% 3х1,60% 3х1,70% 3х1,80% 2х1,
90% 1х1,95% 1х1,100% 1х2 (15)
3.Triceps 6х4.
4.Hyperextensions 6х3. Total: 30 lifts
3 Day(wednesday)
1.Benchpress 50% 3х1,60% 3х1,70% 3х1,75% 2х4 (17)
2.Deadlift 50% 3х1,60% 3х1,70% 3х1,80% 2х1,
90% 1х1,95% 1х1,100% 1х2 (15)
3.Chest muscles 6х4.
4.Delts muscles 6х4. Total: 32 lifts
5 Day(friday)
1.Squats 50% 3х1,60% 3х1,70% 3х1,75% 3х4 (21)
2.Benchpress with board 60% 3х1,70% 3х1,80% 3х2,85% 2х3 (18)
3.Latissimus dorsi 6х4.
4.Goodmorning seated 5х5. Total: 39 lifts
6 Day(saturday)
1.Benchpress 50% 3х1,60% 3х1,70% 3х1,75% 2х3 (15)
2.Deadlift off boxes 55% 3х1,65% 3х1,75% 2х1,85% 1х3 (11)
4.Abs 8Х3.
Total: 26 Lifts
TOTAL FOR THE WEEK: 127 lifts
Week 3
1 Day(monday)
1.Squats 50% 3Х1,60% 3Х1,70% 3Х1,75% 2х1,80% 1Х3(14)
2.Benchpress 50% 3Х1,60% 3Х1,70% 3Х1,80% 2Х4 (17)
3.Chest muscles 6Х4.
Total: 31 lifts
3 Day(wednesday)
1.Benchpress 50% 3Х1,60% 3Х1,70% 3Х1,75% 2Х1,80% 1х3 (14)
2.Deadlift 50% 3Х1,60% 3Х1,70% 2Х2,75% 1х2 (12)
3.Latissimus dorsi 6Х4.
4.Abs 6Х3. Total: 26 lifts
5 Day(friday)
1.Squats 50% 3Х1,60% 3Х1,70% 2Х1,75% 1Х3 (11)
2.Benchpress 50% 3Х1,60% 3Х1,70% 3Х1,75% 2Х4 (17)
3.Chest muscles 6Х3. (with little weight)
3.Hyperextensions 5Х3. (without weight) Total: 28 lifts
6 Day (saturday)
REPOSE
TOTAL FOR THE WEEK: 85 lifts
Week 4
1 Day(monday)
1.Benchpress 50% 3х1,60% 3Х1,70% 2Х3 (12)
2.Deadlift 50% 3Х1,60% 3Х1,65% 2Х3 (12)
Total: 24 Lifts
3 Day(wednesday)
1.Squats 50% 3х1,60% 3х1,70% 2х3 (12)
2.Benchpress 50% 3Х1,60% 2Х2,70% 1Х3 (10)
Total: 22 lifts
4-5 Day (thursday-friday)
REPOSE
TOTAL FOR THE WEEK: 46 lifts
6-7 Day (saturday - sunday)
COMPETITIONS !!!
GOOD LUCK !!!
UNIVERSAL APPROPRIATE PROGRAM
Part 1 (Prep)
Week 1
1 day(monday)
1.Squats 50% 4х1, 60% 4х1,70% 4х5 (28)
2.Benchpress 50% 5х1, 60% 4х1,70% 3х1,75% 3х5 (27)
3.Chest muscles 8х5. (photo 35-37,38-40,41-43)
4.Goodmornings 5х5. (photo 70-72)
Total: 51 lifts
3 day(wednesday)
1.Deadlift with one pause (5cm below the knee)(photo 47-49)
50% 3х1, 60% 3х1, 70% 3х4 (18)
2.Benchpress with chains 50% 3х1, 60% 3х1, 70% 3х5(21) (photo 23-25)
3.Deadlift off boxes, (start position – bar below the knee)
(photo 62-64) 60% 3х1, 70% 3х1, 80% 3х4 (18)
4.Latissimus dorsi 8х5.
6.Abs 10х4. Total: 57 lifts
5 day(friday)
1.Squats 50% 5х1,60% 4х1,70% 3х1,75% 3х4 (24)
2.Benchpress 50% 5х1,60% 4х1,70% 3х1,75% 3х2,80% 2х4 (26)
3.Triceps 8х5
4.Goodmornings (seated) 5х5 (photo 73-75) Total: 50 lifts
6 day(saturday)
1.Deadlift with 2 pauses (5 cm. below and 5 cm. above the knees)
50% 3х1,60% 3х1,70% 3х1,75% 2х4 (17)
2.Benchpress 50% 4х1,60% 4х1,70% 4х5 (28)
3.Latissimus dorsi 8х5.
4.Leg press 6х5. Total: 45 lifts
TOTAL FOR THE WEEK:201 lifts
WEEK 2
1 day (monday)
1.Benchpress 50% 5х1,60% 4х1,70% 3х1,80% 2х4 (20)
2.Squats 50% 5х1,60% 4х1,70% 3х1,80% 2х4 (20)
3.Benchpress with chains 50% 3х1,60% 3х1,70% 3х1,75% 2х4 (17)
4.Triceps 8х5.
5.Goodmorning in depth 5х5. (photo 76-78)
Total: 57 lifts
3 day(wednesday)
1.Benchpress 50% 5х1,60% 4х1,70% 3х1,80% 3х2,
85% 2х3,80% 3х2,55% 8х1 (40)
2.Deadlift with 1 pause (below the knees)
50% 3х1,60% 3х1,70% 3х1,75% 2рх4 (17)
3.Chest muscles 6х5.
4.Hyperextensions 8х4. (photo 65, 66, 68) Total: 57 lifts
5 day(friday)
1.Squats 50% 5х1,60% 5х1,70% 3+5+2+7+4+6 (37)
2.Benchpress 50% 3х1,60% 3х1,70% 3х1,75% 3х4 (21)
3.Latissimus dorsi 8х5.
5.Biceps curls 8х5 Total: 56 lifts
6 day(saturday)
1.Deficit deadlift (photo 53-55, 56-58)
50% 3х1,60% 3х1,65% 2х4 (14)
2.Incline benchpress 3х5.
3.Deadlift off boxes (start position – bar below the knees)
65% 4х1,75% 4х1,85% 3х4 (20)
4.Triceps 8х5.
5.Hyperextensions 5х5. Total: 34 lifts
TOTAL FOR THE WEEK:214 lifts
WEEK 3
1 day(monday)
1.Squats 50% 5Х1,60% 4Х1,70% 3Х1,80% 3Х4(24)
2.Benchpress with chains 50% 5Х1,60% 4Х1,70% 3Х1,75% 2Х5(24)
3.Squats 50% 5Х1,60% 5Х1,70% 4Х4 (26)
4.Chest muscles 8Х5.
5.Abs 10Х3. Total: 74 lifts
3 day(wednesday)
1.Deadlift with 1 pause (above the knees)
50% 3Х1,60% 3Х1,70% 3Х1,75% 2Х2,80% 1х3 (16)
2.Benchpress 50% 5Х1,60% 4Х1,70% 3Х1,80% 3Х2,
85% 2Х2,80% 3Х2,75% 4Х1,65% 6Х1 (38)
3.Triceps 8Х5.
5.Leg press 4Х5. Total: 55 lifts
5 day(friday)
1.Benchpress 50% 5Х1,60% 4Х1,70% 3Х1,80% 2Х4 (20)
2.Squats 50% 5Х1,60% 4Х1,70% 3Х1,75% 3Х5 (27)
3.Benchpress with chains 50% 4Х1,60% 4Х1,70% 4Х4 (24)
4.Chest muscles 8Х5.
5.Triceps 8Х5.
6.Abs 8Х4. Total: 71 lifts
6 day (saturday)
1.Deficite deadlift 50% 3Х1,60% 3Х1,70% 2Х4 (14)
2.Benchpress 50% 6Х1,60% 6Х1,65% 6Х5 (42)
3.Deadlift off boxes (start position – bar below the knees)
60% 3Х1,70% 3Х1,80% 3Х2,85% 2Х3 (18)
4.Latissimus dorsi 8Х5.
5.Squats in depth 5Х5. (photos 4-6) Total: 74 lifts
TOTAL FOR THE WEEK:274 lifts
WEEK 4
1 day(monday)
1.Benchpress 50% 5х1,60% 4Х1,70% 3Х1,80% 2Х2,90% 1рх3 (19)
2.Squats 50% 5Х1,60% 4Х1,70% 3Х1,80% 2Х2,85% 1Х1,90% 1х2(19)
3.Dumbbells press 6х5.
4.Latissimus dorsi 8Х5.
5.Goodmornings 4Х5. Total: 38 lifts
3 day(wednesday)
1.Deadlift 50% 3Х1,60% 3Х1,70% 3Х1,80% 2Х1,85% 1х2,90% 1х3 (17)
2.Benchpress 50% 5Х1,60% 4Х1,70% 3Х1,80% 2Х5 (22)
3.Deadlift off boxes, (start position – bar below the knees)
60% 4Х1,70% 4Х1,80% 4Х4 (24)
4.Squats in depth 5Х5.
5.Abs 8Х4. Total: 63 lifts
5 day(friday)
1.Squats 50% 5Х1,60% 4Х1,70% 3Х1,80% 2Х4 (20)
2.Benchpress with chains 50% 3Х1,60% 3Х1,70% 3Х5 (21)
3.Squats 55% 3Х1,65% 3Х1,75% 3Х4 (18)
4.Chest muscles 8Х5.
5.Hyperextensions 8Х4. Total: 59 lifts
6 day(saturday)
1.Deficite deadlift 50% 3Х1,60% 3Х1,65% 2Х4 (14)
2.Benchpress 50% 6Х1,60% 6Х1,65% 6Х5 (42)
3.Latissimus dorsi 8Х5.
4.Triceps 8Х5.
5.Leg press 6Х6. Total: 56 lifts
TOTAL FOR THE WEEK:272 lifts
WEEK 5
1 day(monday)
1.Squats 55% 5Х1,65% 4Х1,75% 3Х1,85% 2Х4 (20)
2.Benchpress 50% 5Х1,60% 4Х1,70% 3Х1,80% 3Х5 (27)
3.Squats 50% 3Х1,60% 3Х1,70% 3Х1,80% 2х4 (17)
4.Chest muscles 8Х5.
5.Abs 10Х4. Total: 64 lifts
3 day(wednesday)
1.Deadlift with 1 pause(5 cm above the knees)
50% 3Х1,60% 3Х1,70% 3Х1,80% 2Х4 (17)
2.Benchpress 55% 5Х1,65% 4Х1,75% 3Х1,85% 2Х5 (22)
3.Deadlift off boxes, (start position – bar 5 cm below the knees) 70% 3Х1,80% 3Х1,90% 3Х2,95% 2Х3 (18)
4.Latissimus dorsi 8Х5.
5.Leg press 4Х5. Total: 57 lifts
5 day(friday)
1.Squats 50% 5Х1,60% 5Х1,70% 4+7+3+8+2+6 (40)
2.Benchpress with chains 50% 3Х1,60% 3Х1,70% 3Х5 (21)
3.Chest muscles 8Х5.
4.Triceps 8Х5.
5.Abs 10Х4. Total: 61 lifts
6 day(saturday)
1.Deadlift with chains 50% 3Х1,60% 3Х1п,70% 3Х1,75% 2Х4 (17)
2.Benchpress 50% 5Х1,60% 5Х1,70% 5Х5 (35)
3.Deadlift off boxes (start position – bar 5 cm below the knees)
65% 4Х1,75% 4Х1,85% 4Х4 (24)
4.Latissimus dorsi 8Х5.
5.Hyperxtension 8Х4. Total: 76 lifts
TOTAL FOR THE WEEK:258 lifts
WEEK 6
1 day(monday)
1.Squats 50% 5Х1,60% 4Х1,70% 3Х1,80% 3Х4 (24)
2.Benchpress 50% 5Х1,60% 4Х1,70% 3Х1,80% 2Х5 (22)
3.Chest muscles 8Х5.
4.Triceps 8Х5.
5.Goodmornings 5Х5. Total: 46 lifts
3 day(wednesday)
1.Benchpress 55% 5Х1,65% 4Х1,75% 3Х1,85% 2Х4 (20)
2. Deadlift with 2 pauses (5 cm. below and above the knees) 50% 3Х1,60% 3Х1,70% 3Х1,80% 2Х4 (17)
3.Benchpress 50% 4Х1,60% 4Х1,70% 4Х4 (24)
4.Latissimus dorsi 8Х5.
5.Hyperextensions 8Х5. Total: 61 lifts
5 day(friday)
1.Squats 55% 5Х1,65% 4Х1,75% 3Х1,85% 2Х5 (22)
2.Benchpress with chains 55% 3Х1,65% 3Х1,75% 3Х5 (21)
3.Chest muscles 8Х5.
4.Triceps 8Х5.
5.Abs 8Х4. Total: 43 lifts
6 day (saturday)
1.Deficite deadlift with chains 50% 3Х1,60% 3Х1,70% 2Х5 (16)
2.Benchpress 55% 5Х1,65% 4Х1,75% 3Х5 (24)
3.Latissimus dorsi 8Х5.
4.Triceps 8Х5.
5. Hyperextensions 8Х4. Total: 40 lifts
TOTAL FOR THE WEEK: 190 lifts
Part 2 (Comp)
Week 1
1 Day(monday)
1.Squats 55% 3х1,65% 3х1,75% 3х1,85% 2х4 (17)
2.Benchpress 50% 3х1,60% 3х1,70% 3х1,80% 2х2,90% 1х3(16)
3.Squats 50% 3х1,60% 3х1,70% 3х1,80% 2х3 (15)
4.Chest muscles 8х4.
Total: 48 lifts
3 Day(wednesday)
1.Benchpress with board 65% 3х1,75% 3х1,85% 2х2,90% 1х3 (13)
2.Deadlift off boxes (bar is below the knees)
60% 3х1,70% 3х1,80% 3х2,90% 2х3 (18)
3.Latissimus dorsi 8х4.
6.Triceps 6х4. Total: 31 lifts
5 Day(friday)
1.Squats 50% 3х1,60% 3х1,70% 3х1,75% 2х3 (15)
2.Benchpress 50% 3х1,60% 3х1,70% 3х1,75% 2х1,80% 1х3 (14)
3.Triceps 6х4.
4.Hyperextensions 8х3. Total: 29 Lifts
6 Day(saturday)
1.Deadlift 50% 3х1,60% 3х1,70% 3х1,75% 2х3 (15)
2.Incline bench press 3х5.
3.Latissimus dorsi 6х4.
4.Abs 8х3. Total: 15 Lifts
TOTAL FOR THE WEEK:123 Lifts
Week 2
1 Day (monday)
1.Squats 50% 3х1,60% 3х1,70% 3х1,80% 2х1,
90% 1х1,95% 1х1,100% 1х2 (15)
2.Benchpress 50% 3х1,60% 3х1,70% 3х1,80% 2х1,
90% 1х1,95% 1х1,100% 1х2 (15)
3.Triceps 6х4.
4.Hyperextensions 6х3. Total: 30 lifts
3 Day(wednesday)
1.Benchpress 50% 3х1,60% 3х1,70% 3х1,75% 2х4 (17)
2.Deadlift 50% 3х1,60% 3х1,70% 3х1,80% 2х1,
90% 1х1,95% 1х1,100% 1х2 (15)
3.Chest muscles 6х4.
4.Delts muscles 6х4. Total: 32 lifts
5 Day(friday)
1.Squats 50% 3х1,60% 3х1,70% 3х1,75% 3х4 (21)
2.Benchpress with board 60% 3х1,70% 3х1,80% 3х2,85% 2х3 (18)
3.Latissimus dorsi 6х4.
4.Goodmorning seated 5х5. Total: 39 lifts
6 Day(saturday)
1.Benchpress 50% 3х1,60% 3х1,70% 3х1,75% 2х3 (15)
2.Deadlift off boxes 55% 3х1,65% 3х1,75% 2х1,85% 1х3 (11)
4.Abs 8Х3.
Total: 26 Lifts
TOTAL FOR THE WEEK: 127 lifts
Week 3
1 Day(monday)
1.Squats 50% 3Х1,60% 3Х1,70% 3Х1,75% 2х1,80% 1Х3(14)
2.Benchpress 50% 3Х1,60% 3Х1,70% 3Х1,80% 2Х4 (17)
3.Chest muscles 6Х4.
Total: 31 lifts
3 Day(wednesday)
1.Benchpress 50% 3Х1,60% 3Х1,70% 3Х1,75% 2Х1,80% 1х3 (14)
2.Deadlift 50% 3Х1,60% 3Х1,70% 2Х2,75% 1х2 (12)
3.Latissimus dorsi 6Х4.
4.Abs 6Х3. Total: 26 lifts
5 Day(friday)
1.Squats 50% 3Х1,60% 3Х1,70% 2Х1,75% 1Х3 (11)
2.Benchpress 50% 3Х1,60% 3Х1,70% 3Х1,75% 2Х4 (17)
3.Chest muscles 6Х3. (with little weight)
3.Hyperextensions 5Х3. (without weight) Total: 28 lifts
6 Day (saturday)
REPOSE
TOTAL FOR THE WEEK: 85 lifts
Week 4
1 Day(monday)
1.Benchpress 50% 3х1,60% 3Х1,70% 2Х3 (12)
2.Deadlift 50% 3Х1,60% 3Х1,65% 2Х3 (12)
Total: 24 Lifts
3 Day(wednesday)
1.Squats 50% 3х1,60% 3х1,70% 2х3 (12)
2.Benchpress 50% 3Х1,60% 2Х2,70% 1Х3 (10)
Total: 22 lifts
4-5 Day (thursday-friday)
REPOSE
TOTAL FOR THE WEEK: 46 lifts
6-7 Day (saturday - sunday)
COMPETITIONS !!!
GOOD LUCK !!!
