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%