| | New Cycle
Week 1
Day 1 (Dynamic Lower)
Dynamic Squats with Bands - 165 x 2 x 8 (extremely fast)
Trap Bar Speed Pulls - 235 x 1 x 10 (extremely fast)
Step Ups - 185 x 5, 205 x 5, 215 x 5 x 2 225 x 4 (left leg only)
Constrast Shower - 5 mins
Day 2 (Dynamic Upper)
Dynamic Bench Press - 135 x 3 x 8
Pull Ups - Bodyweight x 3 x 15
Seated Military Press - 3 x 6
Day 3 (Max Effort Lower)
Anterior Boundings 20 yards for 4 x 12
Close Stands Low Box Squats - 275 x 5, 275 x 6, 275 x 4, 275 x 7, 315 x 1, 335 x 2
Barbell Reverse Lunges - 135 x 8, 145 x 8, 155 x 8
Leg Curls - 3 x 10
Day 4 (Max Effort Uppper)
Dumbell Incline Press - 60 x 5, 75 x 5, 80 x 5, 85 x 5, 90 x 4
Pull Ups - Bodyweight 3 x 20, 1 x 15 = total of 75 reps
Week 2
Day 1 ( Dynamic Effort Lower)
Depth Jumps to Box - 4 x 5 (worked up to a 55 inch box)
Speed Squats W/20 lbs of chains on each side - 185 x 2 x 8 (1 min rest)
Trap Bar Deadlifts from 4 inch deficit - 4 x 6 (275 x 6, 285 x 6, 295 x 6, 315 x 6)
Step Ups w/dumbbells - 3 x 8 (60 x 1, 65 x 1, 70 x 2)
Day 2 ( Dynamic Effort Upper)
Speed Bench - 8 x 2 (50 % of 1 RM)
Pull Ups - Bodyweight 1 x 30, weighted 15 lbs x 10, 15 lbs x 9, 12.5 lbs x 8, 12.5 x 5 x 2
Laying Lat Pulldowns with Dumbells 4 x 8
Day 3 ( Max Effort Lower)
Close stand low box squats - 185 x 3, 205 x 3, 225 x 3, 245 x 3, 275 x 3, 295 x 3, 305 x 3, 315 x 3, 335 x 3,
295 x 4 x 5 with 10 close grip chin ups in between sets.
Reverse Lunges with Barbell - 145 x 8, 155 x 8 (supersetted with chinups x 10)
Leg Curls - 3 x 12 (supersetted with chinups x 10)
Chin ups overral volumn - 79 reps
Week 3
Day 1 ( Dynamic Effort Lower)
Depth Jumps onto box - 3 x 4
Depth Jumps for height - 2 x 4 for max height
Speed Squats W/20 lbs of chains on each side - 195 x 2 x 8 (1 min rest)
Trap Bar Deadlifts from 4 inch deficit - 4 x 6 (275 x 5, 295 x 6, 315 x 6, 335 x 5)
Step Ups w/dumbbells - 3 x 8 with 80 pounds
Day 2 (Dynamic Upper)
Speed Bench - 135 x 8 x 3
Pull ups - bodyweight 100 reps total
Dumbell Pushdowns - 50 x 4 x 8
Cable Rows - 4 x 10
Day 3 ( Max Effert Lower)
Close Stands Low Box Squats - workeed up to 335 x 3, 305 x 4 x 5, 310 x 1 x 5
Reverse Lunges with Barbell - 155 x 8, 165 x 8, 175 x 8
Leg Curls - 4 x 10
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| | Posted 7/5/2007 10:05 PM - 42 Views
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