Lets take a look at what a sample week would look like for the above lifter

Lets take a look at what a sample week would look

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Let’s take a look at what a sample week would look like for the above lifter: Monday Military Press: 100 for 5 reps, 115 for 5 reps and 130 for 10 reps. Notice that this last set is done for as many reps as possible. The lifter will keep track of the weight and the reps on the last set. Dips: 5 sets of 10 reps Dumbbell Rows: 3 sets of 12 reps Shrugs: 3 sets of 15 reps Tuesday Deadlift: 215 for 5 reps, 245 for 5 reps, 280 for 12 reps Lunges: 3 sets of 6 reps per leg Hanging Ab Raises: 3 sets of 15 reps Thursday Bench Press: 150 for 5 reps, 170 for 5 reps, 195 for 11 reps Lifter had to get in and out of the weight room on this day because of work commitments, so he didn’t perform any assistance work. This is fine because he accomplished exactly what he needed to do today. He also established a very good rep max to use as a future benchmark. Friday Squat: 190 for 5 reps, 215 for 5 reps, 245 for 9 reps Leg Press: 5 sets of 20 Leg Curls: 3 sets of 10
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27 The first four weeks are also a great way to establish some personal records. Make sure you keep track of these and try to break them. In the second four week phase, the lifter will increase his maxes no more than 5 pounds per upper body lift, and 10 pounds for lower body lifts. These increases are to the max that you’re basing your percentages on. You’re NOT increasing the weight for each set. The next four weeks will look something like this: Week I Week II Week III Week IV Military Military Military Military 155 Reps Weight Reps Weight Reps Weight Reps Weight 5 105 3 110 5 120 5 80 5 120 3 125 3 135 5 95 5 135 3 140 1 150 5 110 Deadlift Deadlift Deadlift Deadlift 335 Reps Weight Reps Weight Reps Weight Reps Weight 5 220 3 235 5 255 5 170 5 255 3 270 3 285 5 205 5 285 3 305 1 320 5 235 Bench Bench Bench Bench 230 Reps Weight Reps Weight Reps Weight Reps Weight 5 150 3 165 5 175 5 115 5 175 3 185 3 200 5 140 5 200 3 210 1 220 5 165 Squat Squat Squat Squat 295 Reps Weight Reps Weight Reps Weight Reps Weight 5 195 3 210 5 225 5 150 5 225 3 240 3 255 5 180 5 255 3 270 1 285 5 210
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