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-   -   Write-Up on The New York Method (http://www.bodybuilding.net/powerlifting/write-up-on-the-new-york-method-6791.html)

_Wolf_ 07-19-2007 11:14 PM

Write-Up on The New York Method
 
credit goes to All Pro as this is his stuff entirely.

ORINGALLY wirtten by ALL PRO
Power Building 101
I've put together two power building programs. They are based on Starr's routine and Soviet programing. The acclimation program is a five week cycle.

There are 3 core lifts. The 3 core lifts are bent over rows, flat bench barbell press and barbell back squat. You train the core lifts 3 times per week. The first week you do one work set of 5 reps and each week add one more set at the same weight. The middle work out tops out at 3 sets and the final work out stays at 1 set.

Do two warm up sets for ten reps each . The first set at 25% of your work set weight. The second set at 50% of your work set weight.


Week 1
Work out A , Work out B, Work out C
---1 x 5 -------1 x 5 -------1 x 5

Week 2
Work out A , Work out B, Work out C
---2 x 5 ------ 2 x 5 -------1 x 5

Week 3
Work out A , Work out B, Work out C
---3 x 5 ------- 3 x 5 ----- 1 x 5

Week 4
Work out A , Work out B, Work out C
---4 x 5 ------ 3 x 5 ------ 1 x 5

Week 5
Work out A , Work out B, Work out C
---5 x 5 ------ 3 x 5 ------ 1 x 5

If you run another 5 week cycle and you completed all 5 sets for all 5 reps then add 5% to the weight and do it again.

Power cleans are also on this program for 5 sets. The first set is a 10 rep warm up at 20% of your top set weight. The second set is a 5 rep warm up at 40% of your top set weight. The third set is 3 reps at 60% of your top set weight (SPEED). The forth set is 3 reps at 80% of your top set weight (SPEED). For work out "B" the 5th set is 10% less then you did on work out "A". For work out "C" the 5th set is 20% less then you did on work out "A"

There are seven one set exercises done on work out "C" only. The 7 lifts I use are over head barbell press, barbell arm curl, flat bench combination dumb bell press, calve press, leg extension, leg curl and stiff leg dead lift. On week one you do 1 x 8 and each week you increase by 1 rep so that on week 5 you are trying to get 1 x 12. You can add 1 set of pull overs, 1 set of pull ups and 1 set of weighted crunchs to this list.

__________________________________________________ _________________________________________________


The second program is a four week peaking cycle. There are 3 core lifts. The 3 core lifts are bent over rows, flat bench barbell press and barbell back squat. You train the core lifts 3 times per week. Work out "A" is 3 x 10 same weight. Work out "B" is 2 x 5 same weight . Work out "C" is 1 x 3. For work out "A" do two warm up sets of 10 reps each. The first set at 25% of your work set weight and the second set at 50% of your work set weight. For Work out "B" do three warm up sets. The first one at 25% of your work set weight, the second warm up set at 50% of your work set weight and the third warm up set at 75% of your work set weight. For work out "C" you pyramid the weight for all five sets. The first set at 20% of your work set weight for 10 reps. The second set at 40% of your work set weight for 5 reps. The third set at 60% of your work set weight for 3 reps. The fourth set at 80% of your work set weight for 3 reps. The fifth set is a 3 rep max.

Work out A
1x10 at 25% of work sets, 1x10 at 50% of work sets, 3x10 at target weight. If you complete ALL of the reps increase the weight by 5% for your next workout.

Work out B
1x10 at 25% of work sets, 1x5 at 50% of work sets, 1x5 at 75% of work sets, 2x5 at target weight. If you complete ALL of the reps increase the weight by 5% for your next work out.

Work out C
1x10 at 20% of work set, 1x5 at 40% of work set, 1x3 at 60% of work set, 1x3 at 80% of work set, 1x3 at target weight. If you complete ALL of the reps increase the weight by 5% for your next work out.

Power cleans are also on this program for 5 sets. The first set is a 10 rep warm up at 20% of your top set weight. The second set is a 5 rep warm up at 40% of your top set weight. The third set is 3 reps at 60% of your top set weight. The forth set is 3 reps at 80% of your top set weight. For work out "B" the 5th set is 10% less then you did on work out "A". For work out "C" the 5th set is 20% less then you did on work out "A"

_Wolf_ 07-19-2007 11:18 PM

here is another program by All Pro written in the same thread as the new york method over at bb.com


A Periodized Duel Factor Plan Of Attack



The program I am about to outline will work for any recreational lifter. A recreational lifter is someone who works out to improve thier general fitness ie: to look a little better to feel a little better. They have no intensions of strutting around on stage in thier under wear or standing on a platform attempting to deadlift 600 pounds.

However if you are a weekend warrior this program will work well for you too.

The program combines elements from Bill Starr, Mark Rippetoe, Lou Simmons and the Soviet Olympic coaches, to name a few of the primary influences.

The program consists of three full body work outs per week. Each work out has three core exercises. Bent over rows, bench press and squats. These three exercises are here to increase strength. Strength = 1 rep maximum. Power cleans are included to increase speed and as the name would imply power. Power = speed x strength. The third and final work out of the week includes the following seven exercises; arm curls, over head press, hammer grip flat dumb bell press, calve press, leg curl, leg extension and stiff leg dead lift. They are done for one set each in a higher rep range. They are optional. You don't have to use all of them and you don't have to use any of them. If you want to include something else this is where you put it.

The program starts with a peaking phase. Each work out you are testing to find your 5 rep maximum for your three core exercises. The work outs are low volume, high intensity and would look like this:


Set 1, 20% of test weight for 10 repititions
Set 2, 40% of test weight for 5 repititions
Set 3, 60% of test weight for 5 repetitions
Set 4, 80% of test weight for 5 repetitions
Set 5, TEST weight for 5 repetitions
Add 5 pounds EVERY work out until failure occurs.
The set up for power cleans is as follows:
Set 1, 20% of test weight for 10 repititions
Set 2, 40% of test weight for 5 repititions
Set 3, 60% of test weight for 3 repetitions
Set 4, 80% of test weight for 3 repetitions
Set 5, TEST weight for 3 repetitions

The set up for all of the one set exercises is 1 set of ten repetitions, keep adding weight until failure occurs.

This is the testing phase and it lasts for four weeks. The forth week is a deload week. You repeat the first FOUR sets from week three and there is no fifth set. Also you don't do any of the 1 set exercises on the final work out. Now that the peaking phase is complete we follow it up with a ten week acclimation phase. For your three core exercises you will use your five rep max weight and do the following:

Do two warm up sets for ten reps each. The first warm up set at 25% of your five rep max and the second warm up set at 50% of your five rep max. Do the work sets as follows;

Week 1;--------------------------------------------1 set exercises use your 10 rep max weight
Work out 1: 1x3 Work out 2: 1x3 Work out 3: 1x3 1x8
Week 2;
Work out 1: 2x3 Work out 2: 2x3 Work out 3: 1x3 1x9
Week 3;
Work out 1: 3x3 Work out 2: 3x3 Work out 3: 1x3 1x10
Week 4;
Work out 1: 4x3 Work out 2: 3x3 Work out 3: 1x3 1x11
Week 5;
Work out 1: 5x3 Work out 2: 3x3 Work out 3: 1x3 1x12
Week 6;
Work out 1: 1x6 Work out 2: 1x6 Work out 3: 1x6 1x8
Week 7;
Work out 1: 2x6 Work out 2: 2x6 Work out 3: 1x6 1x9
Week 8;
Work out 1: 3x6 Work out 2: 3x6 Work out 3: 1x6 1x10
Week 9;
Work out 1: 4x6 Work out 2: 3x6 Work out 3: 1x6 1x11
Week 10;
Work out 1: 5x6 Work out 2: 3x6 Work out 3: 1x6 1x12

Power cleans; (the percentage shown is of your 3 rep max)
Week 1;
Work out 1: 1x3 at 80% Work out 2: 1x3 at 80% Work out 3: 1x3 at 80%
Week 2;
Work out 1: 1x3 at 85% Work out 2: 1x3 at 85% Work out 3: 1x3 at 80%
Week 3;
Work out 1: 1x3 at 90% Work out 2: 1x3 at 90% Work out 3: 1x3 at 80%
Week 4;
Work out 1: 1x3 at 95% Work out 2: 1x3 at 90% Work out 3: 1x3 at 80%
Week 5;
Work out 1: 1x3 at 100% Work out 2: 1x3 at 90% Work out 3: 1x3 at 80%
Week 6;
Work out 1: 1x3 at 80% Work out 2: 1x3 at 80% Work out 3: 1x3 at 80%
Week 7;
Work out 1: 1x3 at 85% Work out 2: 1x3 at 85% Work out 3: 1x3 at 80%
Week 8;
Work out 1: 1x3 at 90% Work out 2: 1x3 at 90% Work out 3: 1x3 at 80%
Week 9;
Work out 1: 1x3 at 95% Work out 2: 1x3 at 90% Work out 3: 1x3 at 80%
Week 10;
Work out 1: 1x3 at 100% Work out 2: 1x3 at 90% Work out 3: 1x3 at 80%

_Wolf_ 07-20-2007 01:00 AM

in word format...
 
1 Attachment(s)
...

_Wolf_ 07-20-2007 04:08 AM

1 Attachment(s)
a proposed plan

mark_prater 07-21-2007 12:51 PM

Great write-up by all pro. He's a mod at my forum and is full of tons of info.


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