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spring phase i 2006 you're either in or out... there is no in between!!!

spring phase i 2006 you're either in or out... there is no in between!!!

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SPRING PHASE I 2006SQUAT max__________ goal __________ CLEAN max ________ goal __________ FRONT SQUATmax_______goal______ NAME:INCLINE max _________ goal __________ BENCH max __________ goal ___________ DEADLIFT max ______ goal _____WEEK 1 2 3 4 5 6EXERCISES M M M M M MWarm Up- High Pull 1x5 1x5 1x5 1x5 1x5 1x5Power Clean 5*73 5*78 3*85 3*87 2*82 2*85 DATE WEIGHT5*78 5*80 3*87 3*90 2*85 2*875*83 5*85 3*90 3*92 2*90 2*94 13*92 3*94 2*93 2*97 2Back Squat 8*55 8*55 8*58 8*58 8*58 8*58 35*65 5*65 5*67 5*67 5*67 5*67 410*70 8*72 6*75 5*76 3*78 2*80 510*75 8*78 6*80 5*85 3*92 2*95 610*78 8*82 6*85 5*90 3*95 2*97 7Incline Bench Press 10*62 8*68 5*72 3*75 2*82 5*78 810*65 8*71 5*78 3*82 2*88 5*82 910*68 8*75 5*82 3*88 2*92 5*85 10Lat Pulldowns 10 10 10 8 8 6 11Wide Grip Back 10 10 10 8 8 6 1210 10 10 8 8 6 13Bar Shrugs 10 10 10 8 8 6 1410 10 10 8 8 6 1510 10 10 8 8 6 16Plate Raise (25/35/45) 12 12 12 10 10 8 1712 12 12 10 10 8 1810 10 8 19Stiff Leg Deadlifts 10 10 10 8 8 6 2010 10 10 8 8 6 218 8 6 22Straight Bar Curls 10 10 10 8 8 6 2310 10 10 8 8 6 248 8 6 25Dips 12 12 12 10 10 8 2612 12 12 10 10 8 2710 10 8 28Donkey Calf Raises 15 15 15 12 12 10 2915 15 15 12 12 10 3015 15 15 12 12 10YOU'RE EITHER IN OR OUT...THERE IS NO IN BETWEEN!!!


SPRING PHASE I 2005SQUAT max__________ goal __________ DEADLIFT max________ goal _________ CLEAN max ________ goal __________INCLINE max _________ goal __________ BENCH max __________ goal ___________ FRONT SQUAT max________ goal _________1 2 3 4 5 6 WEEK 1 2 3 4 5 6EXERCISES W W W W W W F F F F F FPower 3- 3*40 3*40 3*45 3*50 2*55 2*60 WU-Jump Shrug 2*5 2*5 2*5 2*5 2*5 2*5Power Clean+. 3*43 3*45 3*48 2*55 2*60 2*65 Hang Clean 5*73 5*78 3*85 3*87 2*82 2*85Front Squat+ 3*45 3*48 3*50 2*62 2*65 2*70 5*78 5*80 3*87 3*90 2*85 2*87Push Jerk 1*70 1*75 5*83 5*85 3*90 3*92 2*90 2*94Deadlift 6*50 6*55 6*60 5*65 5*70 5*75 3*92 3*94 2*93 2*976*55 6*60 6*65 5*70 5*75 5*80 Close Grip Bench 8*50 8*50 8*50 8*50 8*50 8*506*60 6*65 6*70 5*75 5*80 4*85 5*55 5*55 5*55 5*55 5*55 5*556*65 6*70 6*75 5*80 5*85 4*90 **use BP max** 10*58 8*60 5*68 3*68 3*68 3*68Bench Press 8*50 8*50 8*50 8*50 8*50 8*50 10*60 8*63 5*70 3*70 2*75 2*755*60 5*60 5*60 5*65 5*65 5*60 10*63 8*65 5*72 3*72 2*80 2*8010*62 8*68 5*72 3*72 3*75 5*72 3*78 2*82 2*8210*65 8*71 5*78 3*75 2*82 5*78 Front Squat 6*50 6*55 6*60 5*65 5*70 5*7510*68 8*75 5*82 3*82 2*88 5*82 **use BS max** 6*55 6*60 6*65 5*70 5*75 5*803*88 2*92 5*85 6*60 6*65 6*70 5*75 5*80 4*856*65 6*70 6*75 5*80 5*85 4*90Seated Row 10 10 10 8 8 6 Lat Pulldowns 10 10 10 8 8 610 10 10 8 8 6 Front/Underhand 10 10 10 8 8 610 10 10 8 8 6 10 10 10 8 8 6Military Press 10 10 10 8 8 6 Upright Row 10 10 10 8 8 610 10 10 8 8 6 10 10 10 8 8 610 10 10 8 8 6 10 10 10 8 8 63 Way 20 15 15 12 10 8 Arnold Press 10 10 10 8 8 6Shoulder 10 10 10 8 8 6Leg Curl 10 10 10 8 8 6 8 8 610 10 10 8 8 6 MANMAKER I*10each 1*5each 1*5each 1*5each 1*5each 1*5each8 8F 6F I=1 Step Fire/Fit II*3 II*4 II*5 II*3 II*5Hammer Curls 10 10 10 8 8 6 II=FIT/DRIVE II*3 II*4 II*5 III*5 III*810 10 10 8 8 6 III=FIRE/DRIVE8 8 6Skull Crushers 12 12 12 10 10 812 12 12 10 10 810 10 8BALLS DRAGGING!!!!DID YOU BUST YOUR ASS THIS WEEK???


Spring Phase IISQUAT max__________ goal __________ CLEAN max ________ goal __________ FRONT SQUATmax_______goal______ NAME:INCLINE max _________ goal __________ BENCH max __________ goal ___________ DEADLIFT max ______ goal _____WEEK 1 2 3 4 5 6EXERCISES MON MON MON MON MON MON DATE WEIGHTWarm Up- High Pull 1x5 1x5 1x5 1x5 1x5 1x5Push Jerk 5*73 5*78 3*85 3*87 2*82 2*85 1Use Light weight to 5*78 5*80 3*87 3*90 2*85 2*87 2work speed!!! 5*83 5*85 3*90 3*92 2*90 2*94 33*92 3*94 2*93 2*97 4Back Squat 8*55 8*55 8*58 8*58 8*58 8*58 5GET DEEP! 5*65 5*65 5*67 5*67 5*67 5*67 6ASS TO CALVES! 10*70 8*72 6*75 5*76 3*78 2*80 710*75 8*78 6*80 5*85 3*92 2*95 810*78 8*82 6*85 5*90 3*95 2*97 9Bench Press 10*62 8*68 5*72 3*75 2*82 5*78 10**elbows tucked** 10*65 8*71 5*78 3*82 2*88 5*82 1110*68 8*75 5*82 3*88 2*92 5*85 12Bent Over Row 10 10 10 8 8 6 13or T-Bar Row 10 10 10 8 8 6 14**Flat Back** 10 10 10 8 8 6 15Side Raise 12 12 12 10 10 8 1612 12 12 10 10 8 1710 10 8 18Straight Bar Curls 10 10 10 8 8 6**Heavy** 10 10 10 8 8 68 8 6Stiff Leg Deadlifts 10 10 10 8 8 6**Slow w/good form** 10 10 10 8 8 68 8 6Farmer Walk 30sec 30sec 45sec 45sec 1 min 1 min**Bumpers in tunnel** 30sec 30sec 45sec 45sec 1 min 1 min**Get Some** 30sec 30sec 45sec 45sec 1 min 1 minDonkey Calf Raises 15 15 15 12 12 10or Leg Press Calves 15 15 15 12 12 1015 15 15 12 12 10


Spring Phase IISQUAT max__________ goal __________ DEADLIFT max________ goal _________ CLEAN max ________ goal __________INCLINE max _________ goal __________ BENCH max __________ goal ___________ FRONT SQUAT max________ goal _________1 2 3 4 5 6 WEEK 1 2 3 4 5 6EXERCISES W W W W W W F F F F F FHang Clean 5*73 5*78 3*85 3*87 2*82 2*85 Snatch Grip Hi Pulls 5*90 5*90 3*100 3*100 2*105 2*1055*78 5*80 3*87 3*90 2*85 2*87 5*90 5*90 3*100 3*100 2*105 2*1055*83 5*85 3*90 3*92 2*90 2*94 Clean & Jerk 5*73 5*78 3*85 3*87 2*82 2*853*92 3*94 2*93 2*97 5*78 5*80 3*87 3*90 2*85 2*87Choice Chest 7 5 4 4 3 3 5*83 5*85 3*90 3*92 2*90 2*94Pick 1*** 7 5 4 4 3 3 3*92 3*94 2*93 2*97IncBP 7 5 4 4 3 3 Deadlift 5*73 5*78 3*85 3*87 2*82 2*85Closegrip 3 3 5*78 5*80 3*87 3*90 2*85 2*87DB Bench 5*83 5*85 3*90 3*92 2*90 2*94DB Inc 3*92 3*94 2*93 2*97Pullups 6 6 MAX MAX 5 5 Max Reps BenchWeek 5&6= 6 6 MAX MAX 5 5 95,135,185, orWeighted Chin 6 MAX MAX MAX 5 5 225 *****recordBand Pullouts 15 13 10 10 10 10 1 Leg DB Squat 15 15 12 12 12 815 13 10 10 10 10 15 12 12 10 10 8Box Step Ups 15 13 10 10 8 8 13 12 12 10 8 6each leg 15 13 10 10 8 8 12 8 8 610 10 8F 6F Good Mornings 10 10 10 10 8 8Standing Alt. 12 10 10 8 8 8 10 10 10 8 8 8DB Curls 12 10 10 8 8 6 10 10 10 8 8 88 6 6 10 10 10 8 8 8Weighted Dips 12 12 12 10 10 8 Plate Pinchers 30sec 30sec 30sec 45sec 45sec 1 min12 12 12 10 10 8 45lb bumper in 30sec 30sec 30sec 45sec 45sec 1 min10 10 8 each hand 30sec 30sec 30sec 45sec 45sec 1 min


Summer Phase IIISQUAT max__________ HANG CLEAN max ________ NAME:BENCH max __________DEADLIFT max _________WEEK 1 2 3 4 5EXERCISES MON MON MON MON MON DATE WEIGHTMAX EFFORT LIFT BENCH CLOSE BP BENCH INC BP BENCH10xWU 10xWU 10xWU 10xWU 10xWU 1Every week, on the 5x50% 5x50% 5x50% 5x50% 5x50% 2last set, try to hit a new 5x75% 5x75% 3x80% 5x75% 3x80% 3new rep max (3max= 4x80% 5x78% 3x83% 4x80% 3x83% 4most you can do for 3) 3MAX 4MAX 3MAX 3MAX 3MAX 5Dumbbell Bench INCLINE FLOOR INCLINE FLAT FLOOR 6Variation 10 10 10 7 6 7HEAVY AND 8 8 8 7 6 8GET ALL REPS 8 8 7 7 6 910Back Superset LAT FRONT LAT REAR CLOSE LAT PULLUPS CHINUPS 11Perform 1 lift after the REAR DELT BENT DB ROW REAR DELT BENT DB ROW REAR DELT 12other, then rest 90 secs 12ea 10ea 10ea 8ea 8ea 1312ea 10ea 8ea 8ea 8ea 1412ea 10ea 8ea 8ea 8ea 15Curl Series HAMMER BAR EZ BAR STAND DB REV BARGO HARD OR 10 10 8 8 8GO HOME 10 8 8 6 810 8 8 6 8AB CIRCUIT SERIES 1 SERIES 2 SERIES 3 SERIES 4 SERIES 1NO REST BETWEEN SERIES 1EXERCISES!"Before I'd get in the ring, I'd already have won or lost it on theroad. The real part is won or lost somewhere far away fromwitnessess-behind the lines, in the gym and out there on theroad, long before I dance under those lights…"- Muhammad Ali


Summer Phase IIISQUAT max__________CLEAN max ________BENCH max __________DEADLIFT max ________1 2 3 4 5 WEEK 1 2 3 4 5EXERCISES T T T T T TH TH TH TH THSQUAT 10*BAR 10*BAR 10*BAR 8*58 8*58 DEADLIFT 6 6 5 5 5IF IT AIN'T DEEP- 8*55 8*58 8*58 5*67 5*67 PERFECT FORM! 5 4 4 3 3IT AIN'T GOOD! 5*65 5*67 5*67 3*78 2*80 5 4 3 3 28*72 6*75 5*76 3*85 2*85 3 18*78 6*80 5*85 3*92 2*95 MAX REPS INC BP DIPS BP CHINUPS PUSHUPS8*82 6*85 5*90 3*95 2*97 3 sets of max reps1 LEG KILLERS STEP UPS 1 LEG SQUAT LUNGE SPLIT SQUAT SIDE LUNGE write down wt/repsHeavy- PUSH IT! 8ea 10ea 8ea 12ea 8ea Shoot for +8 reps!8ea 10ea 8ea 12ea 8ea BACK ROW CABLE ROW T-ROW BAR ROW LAT BACK8ea 10ea 8ea 12ea 8ea 12 12 10 8 10UPRIGHT TIRE 3 poles 3 poles 4 poles REV HYPERS REV HYPERS 10 10 10 8 10WALKS 3 poles 3 poles 4 poles 12 12 8 8 10 8 10WEEK 4/5=REV 3 poles 3 poles 4 poles 12 12 SHOULDERS MILITARY DB PRESS SIDE RAISES DB PRESS MILITARYHYPERS 12 12 10 12 15 10 8NECK/GRIP NECK SHRUGS NECK DB SHRUGS REV SHRUGS 10 12 15 10 8SUPERSET ROLLER BAR HOLDS HANG&HOLD DB HOLDS ROLLER 10 12 15 10 8No rest between, 15 10 12 12 10 BICEP/TRICEP BAR CURL EZ CURL DB HAMMER DB CURL BAR CURL90 secs after set 15 10 12 12 10 SUPERSET TRI EXTEN DB KICKS HEAD CRUSH DB EXTENS CABLESALL GRIPS ARE 15 10 12 12 10 NO REST BETWEEN 12 12 12 10 8TO FAILURE! 12 10 10 10 812 10 8 10 830sec BOW/TOES 10 12 15 20 20& HANGING 10 12 15 15 20KNEE RAISE 10 12 15 15 20"Everybody is looking for instant success, but it doesn't work that way.You build a successful life one day at a time."- Lou Holtz"I'll tell you what winning means- you're willing to go longer,work harder, give more than anyone else."Vince Lombardi


AB SERIES 1 AB SERIES 2 AB SERIES 3ALL EXERCISES 1 X 20 ALL EXERCISES 1 X 25 ALL EXERCISES 1X25LEG LIFTS 1 LEG JACKKNIFES HIP POPPERSBIG SLOW FLUTTER KICKS SUITCASES WINDSHIELD WIPERSSEATED KNEE TUCKS 2 COUNT CRUNCH BIG SLOW FLUTER KICKSBOXER CRUNCH SIDE BRIDGE 45 SECS EA REVERSE CRUNCHRUSSIAN TWISTS BOWS & TOES -1 MIN SQUIRMERSSQUIRMERS


AB SERIES 4ALL EXERCISES 1X30BICYCLE PEDALSDEADBUGSIDE CRUNCHESBOWS & TOES 1:30SIDE BRIDGE 1 MIN EA


S M T W R F S1 2 3 4 5 67 8 9 10 11 12 13 May 114 15 16 17 18 19 20 221 22 23 24 25 26 27 328 29 30 31 1 2 3 44 5 6 7 8 9 10 June 511 12 13 14 15 16 17 test18 19 20 21 22 23 24 125 26 27 28 29 30 1 22 3 4 5 6 7 8 39 10 11 12 13 14 15 July 416 17 18 19 20 21 22 523 24 25 26 27 28 29 test30 31 1 2 3 4 56 7 8 9 10 11 12 Aug camp/2days13 14 15 16 17 18 1920 21 22 23 24 25 2627 28 29 30 1 2 3


Factor: 1.06 1.09 1.12 1.15 1.18 1.21 1.25 1.28 1.32 1.36 1.39 1.43 1.47 1.51Reps: 2 3 4 5 6 7 8 9 10 11 12 13 14 15

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