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Old 09-18-2007, 11:01 AM
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_Wolf_ _Wolf_ is offline
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
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Default Advanced trainee - Phase 2

Continuing in a similar manner as the complete newbie, the more advanced trainee progresses in his intensity phase. We also dropped the Wednesday squats:

WEEK 6

Format - Weights x reps x sets

Workout 1 (monday) rest at least 5 min in-between squat and row sets.

Bench: 115x3, 155x3, 200x3

Squat: 200x3x3 (warmup 95x5, 155x5)

Row: 200x3x3 (warmup 135x5)

Workout 2 (wednesday)

Deadlift: 245x5x5 (warmup 135x5, 205x2)

Military press: 95x3x3

Pullups: Bodyweight x3x3 + 20lbs

Workout 3 (friday)

Bench: 185x3x3

Squat: 135x3, 175x3, 215x3

Row: 135x3, 175x3, 215x3

WEEK 7

Format - Weights x reps x sets

Workout 1 (monday) rest at least 5 min in-between squat and row sets.

Bench: 135x3, 165x3, 205x3

Squat: 205x3x3 (warmup 95x5, 155x5)

Row: 205x3x3 (warmup 135x5)

Workout 2 (wednesday)

Deadlift: 255x5x5 (warmup 135x5, 205x2)

Military press: 100x3x3

Pullups: Bodyweight x3x3 + 25lbs

Workout 3 (friday)

Bench: 190x3x3

Squat: 135x3, 175x3, 220x3

Row: 135x3, 175x3, 220x3

WEEK 8

Format - Weights x reps x sets

Workout 1 (monday) rest at least 5 min in-between squat and row sets.

Bench: 135x3, 165x3, 210x3

Squat: 210x3x3 (warmup 95x5, 155x5)

Row: 210x3x3 (warmup 135x5)

Workout 2 (wednesday)

Deadlift: 265x5x5 (warmup 135x5, 205x2)

Military press: 105x3x3

Pullups: Bodyweight x3x3 + 30lbs

Workout 3 (friday)

Bench: 195x3x3

Squat: 135x3, 175x3, 225x3

Row: 135x3, 175x3, 225x3


WEEK 9

Format - Weights x reps x sets

Workout 1 (monday) rest at least 5 min in-between squat and row sets.

Bench: 135x3, 165x3, 215x3

Squat: 215x3x3 (warmup 95x5, 155x5)

Row: 215x3x3 (warmup 135x5)

Workout 2 (wednesday)

Deadlift: 275x5x5 (warmup 135x5, 205x2)

Military press: 110x3x3

Pullups: Bodyweight x3x3 + 35lbs

Workout 3 (friday)

Bench: 200x3x3

Squat: 135x3, 175x3, 230x3

Row: 135x3, 175x3, 230x3
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