Thread: Plateau Busting
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Old 07-10-2007, 11:02 AM
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_Wolf_ _Wolf_ is offline
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Location: Trinity University, San Antonio, Texas
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u know, the OP could even do FortifiedIron's training program:

Quote:
Originally Posted by FortifiedIron
Ok, I suck at making names so blah!

Monday:
- Barbell Bench Press
: Warm up 2 sets of 10
: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk) 6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest time approx 2-3 minutes between sets.

- Bent Over Rows
: Warm up 2 sets of 10
: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk) 6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest time approx 2-3 minutes between sets.

- Shoulder Press w/ Barbell
: Warm up 2 sets of 10
: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk) 6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 1-2 minutes between sets.

- Side Laterals
: Warm up 2 sts of 10
: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk) 5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-:
: Rest time approx 30-60 seconds between sets.


Tuesday:
- Squat
: Warm up 2 sets of 10
: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk) 6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 2-5 minutes between sets

- Romanian Deadlift:
: Warm Up 2 sets of 10
: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk) 6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 2-3 minutes between sets.

- Lunges with Dumbell or Barbell
: Warm up 2 sets of 10
: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk) 5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 1-2 minutes between sets.

- Calf Raises
: Warm Up 2 sets of 10
: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk) 5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 1-2 minutes between sets.

Wed: Off

Thursday:
- Incline Bench Press with Barbell
: Warm up 2 sets of 10
: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk) 6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 1-2 minutes between sets.

- Cable Row
: warm up 2 sets of 10
: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk) 5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 1-2 minutes between sets.

- Dumbell Bench Press
: Warm Up 2 sets of 10
: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk) 5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 1-2 minutes between sets.

- Front Raise with Dumbell
: Warm up 2 sets of 10
: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk) 5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 30-60 seconds between sets.

Friday:
- Deadlift
: Warm up 2 sets of 10
: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk) 6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 2-5 minutes between sets.

- Leg Press
: Warm up 2 sets of 10
: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk) 6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 2 minutes between sets.

- Pull Thrus
: Warm up 2 sets of 10
: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk) 5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 30-60 seconds between sets.

- Decline Sit-ups
: Warm up 1 set of 10
: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk) 5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-
: Rest Time around 30-60 seconds between sets.

* If you can do pull-ups I suggest doing them in place of the cable rows.

* The program looks real simple, yet its actually well thought out. The biggest thing to this program is how the sets and reps are organized. If you do the calculations all the sets and reps are about equal give or take a few. What you'll basically be doing is increasing weight every session yet doing the same amount of total reps if not more per session. This would make your total volume increase over the course of the whole program. So your keep the total workload up and increase it every week.

* On the final week (11) you can either reduce the volume to half or you can take a full week off.

* For cardio its fine to do 20-30 minutes walking on a moderate to high incline on none leg days, except for saturday and sunday. On leg days and weekends you rest.

Kc
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