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- 18 mei 2003
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Dit schema heeft wederom spike in elkaar gedraait voor mij
WEEK A
Monday :
SQUAT
+
Dl assistance =
- Dl lockouts (reps/set scheme below)
- High pulls 1r x 6s
- Back raises 5r x 5s
- Seated GM 8r x 4s
Wednesday :
BENCH
+
Be assistance =
- Bp one and a half 5r x 5s
- Partials 3r x 6s
- Plate raises 5r x 6s
- DB bp 20r x 6s
Friday :
DEADLIFT
+
Sq assistance =
- Body curls work up to 5r x 5s
- Squatting pullthroughs 4r x 6s
- Front sq 3r x 6s
- Abs 20r x 3s
WEEK B
Monday :
SQUAT
+
Dl assistance =
- Dl lockouts (reps/set scheme below)
- Sntach Deadlift 2r x 6s
- Back raises 5r x 5s
- Abs 8r x 4s
Wednesday :
BENCH
+
Be assistance =
- DB bp 5r x 5s
- JM press 3r x 6s
- DB Military 5r x 6s
- Triceps pulldown 12r x 6s
Friday :
DEADLIFT
+
Sq assistance =
- Goodmornings in Power Rack 5r x 5s
- Seated Calf raises 4r x 6s
- Front sq 3r x 6s
- Abs 6r x 3s
It wil me a 3 days a week routine M/W/F
This is for 5 weeks. reps sets will be kept low, while going steadily heavier in the 80-85% range, so you will be doing singles, doubles and triples. KIS : keep it simple.
Dl lockouts :
okay, so i have a cycle for his deadlift lockout which will take 5 weeks to complete. after that i will have him do partial deadlifting with a greater ROM. weights and rep/set as follows:
Week 1 : 440lbsx2x6
Week 2 : 420lbsx3x4
Week 3 : 460lbsx2x4
Week 4 : 450lbsx2x6
Week 5 : 440lbsx3x6
Bp one and a half :
so you know this exercise where you do one full rep and before starting the next full rep, you do the first half of the bp. so you have 1, 1/2 = 1 complete rep. this emphasis chest and imo starting strength, since i will be asking him to be extra explosive on this first half. I'll put him on the 5x5 scheme, and i hope he will be able to use a higher weight by the end of week 5
Body curls :
so that's -to me- his weakest part. since the hamstrings do a LOT of the work, you need to get them strong. since he can only handle 2x2 for the moment, i'll put a 5x5 as goal. so he will try to work up to that. that's why i put it in the first place in the assistance list. prioritizing.
Front squat :
since he isn't a typical WSB squatter, but rather an athletic squatter, with a closer stance and more quad involvement. i thought it would be important to him to have some directer quad work. his routine puts already a lot of emphasis on the glutes and hams, so i though it wouldn't be wrong to bring some quad work in it.
Abs :
one week he'll do strength work, and the other week he'll go for blood flow.
i don't incorporate more ab work because he almost never uses a belt do during the heavy deadlifting and squatting i think he has enough ab work with what i line out here. the ab work may vary from week to week. i'm more for heavy static situps and oblique work.
WEEK A
Monday :
SQUAT
+
Dl assistance =
- Dl lockouts (reps/set scheme below)
- High pulls 1r x 6s
- Back raises 5r x 5s
- Seated GM 8r x 4s
Wednesday :
BENCH
+
Be assistance =
- Bp one and a half 5r x 5s
- Partials 3r x 6s
- Plate raises 5r x 6s
- DB bp 20r x 6s
Friday :
DEADLIFT
+
Sq assistance =
- Body curls work up to 5r x 5s
- Squatting pullthroughs 4r x 6s
- Front sq 3r x 6s
- Abs 20r x 3s
WEEK B
Monday :
SQUAT
+
Dl assistance =
- Dl lockouts (reps/set scheme below)
- Sntach Deadlift 2r x 6s
- Back raises 5r x 5s
- Abs 8r x 4s
Wednesday :
BENCH
+
Be assistance =
- DB bp 5r x 5s
- JM press 3r x 6s
- DB Military 5r x 6s
- Triceps pulldown 12r x 6s
Friday :
DEADLIFT
+
Sq assistance =
- Goodmornings in Power Rack 5r x 5s
- Seated Calf raises 4r x 6s
- Front sq 3r x 6s
- Abs 6r x 3s
It wil me a 3 days a week routine M/W/F
This is for 5 weeks. reps sets will be kept low, while going steadily heavier in the 80-85% range, so you will be doing singles, doubles and triples. KIS : keep it simple.
Dl lockouts :
okay, so i have a cycle for his deadlift lockout which will take 5 weeks to complete. after that i will have him do partial deadlifting with a greater ROM. weights and rep/set as follows:
Week 1 : 440lbsx2x6
Week 2 : 420lbsx3x4
Week 3 : 460lbsx2x4
Week 4 : 450lbsx2x6
Week 5 : 440lbsx3x6
Bp one and a half :
so you know this exercise where you do one full rep and before starting the next full rep, you do the first half of the bp. so you have 1, 1/2 = 1 complete rep. this emphasis chest and imo starting strength, since i will be asking him to be extra explosive on this first half. I'll put him on the 5x5 scheme, and i hope he will be able to use a higher weight by the end of week 5
Body curls :
so that's -to me- his weakest part. since the hamstrings do a LOT of the work, you need to get them strong. since he can only handle 2x2 for the moment, i'll put a 5x5 as goal. so he will try to work up to that. that's why i put it in the first place in the assistance list. prioritizing.
Front squat :
since he isn't a typical WSB squatter, but rather an athletic squatter, with a closer stance and more quad involvement. i thought it would be important to him to have some directer quad work. his routine puts already a lot of emphasis on the glutes and hams, so i though it wouldn't be wrong to bring some quad work in it.
Abs :
one week he'll do strength work, and the other week he'll go for blood flow.
i don't incorporate more ab work because he almost never uses a belt do during the heavy deadlifting and squatting i think he has enough ab work with what i line out here. the ab work may vary from week to week. i'm more for heavy static situps and oblique work.