Post by Deleted on Aug 19, 2006 17:29:18 GMT -5
I thought I would post this here incase anyone else was training for the RAW Worlds. We are 16 weeks out so it is time to get down to bidness.
Below is the training routine I will follow over the next 16 weeks in preparation for my next meet. This is a modified Westside Barbell program. These modifications were based on what worked best for me while following WSB training during the last 15-17 weeks. I am also focused on losing 30-lbs before my next meet.
- Total workout time should range between 60 and 100 min including stretching/warm-ups.
- Extra Workouts will last 20 to 30 min (basket ball games will be longer).
- Additional 30 min of cardio at least 3 times per week.
- DE (Dynamic Effort) exercises will have 45 to 60 sec rest between sets.
- ME = Maximum Effort.
- #RM = # Rep Max.
- Sets and reps are listed as “sets x reps”
WEEK 16
SUNDAY (ME Lower)
ME Box Squat: 5RM
Rack Pulls: 5 x 5-8
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME 4-Brd: 8RM
Skull Crunch: 5 x 5-8
Wide Pulldowns: 5 x 8-15
Rear Raise: 5 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/47% + Light Band: 12 x 2
DE Conv DL w/47% + Light Band: 12 x 1
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE 3-Brd w/50% + Dbl Mini Band: 12 x 3
Incline Press: 5 x 5-8
Face Pulls: 5 x 5-8
Biceps: 5 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 15
SUNDAY (ME Lower)
ME SLDL on Plates: 5RM
Pause Squats: 5 x 5-8
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME Floor Press: 8RM
Skull Crunch: 5 x 5-8
Wide Pulldowns: 5 x 8-15
Rear Raise: 5 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/50% + Light Band: 12 x 2
DE Conv DL w/50% + Light Band: 12 x 1
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE 3-Brd w/55% + Dbl Mini Band: 12 x 3
Military Press: 5 x 5-8
Face Pulls: 5 x 5-8
Biceps: 5 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 14
SUNDAY (ME Lower)
ME Concentric Good Morning: 5RM
Power Cleans: 5 x 5-8
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME Incline: 8RM
Skull Crunch: 5 x 5-8
Wide Pulldowns: 5 x 8-15
Rear Raise: 5 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/53% + Light Band: 12 x 2
DE Conv DL w/53% + Light Band: 12 x 1
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE 3-Brd w/60% + Dbl Mini Band: 12 x 3
Closegrip: 5 x 5-8
Face Pulls: 5 x 5-8
Biceps: 5 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 13
SUNDAY (ME Lower)
ME Box Squat: 3RM
Rack Pulls: 5 x 5-8
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME Rack Press: 5RM
Pressdowns: 5 x 5-8
Bent Over Rows: 5 x 8-15
Rear Raise: 5 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/47% + Average Band: 10 x 2
DE Conv DL w/60%: 10 x 1
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE Floor Press w/60%: 10 x 3
Incline Press: 5 x 5-8
Cable High Pulls: 5 x 5-8
Biceps: 5 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 12
SUNDAY (ME Lower)
ME SLDL on Plates: 3RM
Pause Squats: 5 x 5-8
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME 3-Brd: 5RM
Pressdowns: 5 x 5-8
Bent Over Rows: 5 x 8-15
Rear Raise: 5 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/50% + Average Band: 10 x 2
DE Conv DL w/65%: 10 x 1
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE Floor Press w/65%: 10 x 3
Military Press: 5 x 5-8
Cable High Pulls: 5 x 5-8
Biceps: 5 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 11
SUNDAY (ME Lower)
ME Concentric Good Morning: 3RM
Power Cleans: 5 x 5-8
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME Closegrip: 5RM
Pressdowns: 5 x 5-8
Bent Over Rows: 5 x 8-15
Rear Raise: 5 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/53% + Average Band: 10 x 2
DE Conv DL w/70%: 10 x 1
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE Floor Press w/70%: 10 x 3
Closegrip: 5 x 5-8
Cable High Pulls: 5 x 5-8
Biceps: 5 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 10
SUNDAY (ME Lower)
ME Box Squat: 1RM
Rack Pulls: 5 x 5-8
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME 5-Brd: 3RM
Overhead BB Extension: 5 x 5-8
V-Handle Pulldowns: 5 x 8-15
Rear Raise: 5 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/47% + Strong Band: 8 x 2
DE Conv DL w/47% + Average Band: 8 x 1
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE 4-Brd w/50% + Dbl Mini Band: 8 x 3
Incline Press: 5 x 5-8
Face Pulls: 5 x 5-8
Biceps: 5 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 9
SUNDAY (ME Lower)
ME SLDL on Plates: 1RM
Pause Squats: 5 x 5-8
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME Floor Press: 3RM
Overhead BB Extension: 5 x 5-8
V-Handle Pulldowns: 5 x 8-15
Rear Raise: 5 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/50% + Strong Band: 8 x 2
DE Conv DL w/50% + Average Band: 8 x 1
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE 4-Brd w/55% + Dbl Mini Band: 8 x 3
Military Press: 5 x 5-8
Face Pulls: 5 x 5-8
Biceps: 5 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 8
SUNDAY (ME Lower)
ME Concentric Good Mornings: 1RM
Power Cleans: 5 x 5-8
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME Incline: 3RM
Overhead BB Extension: 5 x 5-8
V-Handle Pulldowns: 5 x 8-15
Rear Raise: 5 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/53% + Strong Band: 8 x 2
DE Conv DL w/53% + Average Band: 8 x 1
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE 4-Brd w/60% + Dbl Mini Band: 8 x 3
Closegrip: 5 x 5-8
Face Pulls: 5 x 5-8
Biceps: 5 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 7
SUNDAY
Squat: 3 x 5
Deadlift: 3 x 5
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME Rack Press: 1RM
JMB Press: 3 x 5-8
Seated Cable Rows: 3 x 8-15
Rear Raise: 3 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/47% + Strong Band + Light Band: 6 x 2
DE SLDL on Plates w/47% + Light Band: 6 x 2
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE 2-Brd w/60%: 6 x 3
Incline: 3 x 5-8
Upright Rows: 3 x 5-8
Biceps: 3 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 6
SUNDAY
Squat: 3 x 5
Deadlift: 3 x 5
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME 3-Brd: 1RM
JMB Press: 3 x 5-8
Seated Cable Rows: 3 x 8-15
Rear Raise: 3 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/50% + Strong Band + Light Band: 6 x 2
DE SLDL on Plates w/50% + Light Band: 6 x 2
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE 2-Brd w/65%: 6 x 3
Military Press: 3 x 5-8
Upright Rows: 3 x 5-8
Biceps: 3 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 5
SUNDAY
Squat: 3 x 3
Deadlift: 3 x 3
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME Closegrip: 1RM
JMB Press: 3 x 5-8
Seated Cable Rows: 3 x 8-15
Rear Raise: 3 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/53% + Strong Band + Light Band: 6 x 2
DE SLDL on Plates w/53% + Light Band: 6 x 2
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE 2-Brd w/70%: 6 x 3
Closegrip: 3 x 5-8
Upright Rows: 3 x 5-8
Biceps: 3 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 4
SUNDAY
Squat: 3 x 3
Deadlift: 3 x 3
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME 5-Brd: 1RM
Pressdowns: 3 x 5-8
Wide Pulldowns: 3 x 8-15
Rear Raise: 3 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/50% + Strong Band: 4 x 2
DE SLDL on Plates w/53%: 4 x 2
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE Bench w/55% + Dbl Mini Band: 4 x 3
Incline Press: 3 x 5-8
Face Pulls: 3 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 3
SUNDAY
Squat: 2 x 2
Deadlift: 2 x 2
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME Floor Press: 1RM
Pressdowns: 3 x 5-8
Wide Pulldowns: 3 x 8-15
Rear Raise: 3 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/47% + Average Band: 4 x 2
DE SLDL on Plates w/50%: 4 x 2
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE Bench w/50% + Dbl Mini Band: 4 x 3
Military Press: 3 x 5-8
Face Pulls: 3 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 2
SUNDAY
Squat: 1 x 2
Deadlift: 1 x 2
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
Bench (Opener Test): 1 x 1
Pressdowns: 3 x 5-8
Wide Pulldowns: 3 x 8-15
Rear Raise: 3 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/47%: 4 x 2
DE SLDL on Plates w/47%: 4 x 2
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE Bench w/50%: 4 x 3
Closegrip: 3 x 5-8
Face Pulls: 3 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 1
This is the meet week. I will not lift anything this week. I will only stay loose with stretching and some light cardio.
Below is the training routine I will follow over the next 16 weeks in preparation for my next meet. This is a modified Westside Barbell program. These modifications were based on what worked best for me while following WSB training during the last 15-17 weeks. I am also focused on losing 30-lbs before my next meet.
- Total workout time should range between 60 and 100 min including stretching/warm-ups.
- Extra Workouts will last 20 to 30 min (basket ball games will be longer).
- Additional 30 min of cardio at least 3 times per week.
- DE (Dynamic Effort) exercises will have 45 to 60 sec rest between sets.
- ME = Maximum Effort.
- #RM = # Rep Max.
- Sets and reps are listed as “sets x reps”
WEEK 16
SUNDAY (ME Lower)
ME Box Squat: 5RM
Rack Pulls: 5 x 5-8
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME 4-Brd: 8RM
Skull Crunch: 5 x 5-8
Wide Pulldowns: 5 x 8-15
Rear Raise: 5 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/47% + Light Band: 12 x 2
DE Conv DL w/47% + Light Band: 12 x 1
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE 3-Brd w/50% + Dbl Mini Band: 12 x 3
Incline Press: 5 x 5-8
Face Pulls: 5 x 5-8
Biceps: 5 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 15
SUNDAY (ME Lower)
ME SLDL on Plates: 5RM
Pause Squats: 5 x 5-8
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME Floor Press: 8RM
Skull Crunch: 5 x 5-8
Wide Pulldowns: 5 x 8-15
Rear Raise: 5 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/50% + Light Band: 12 x 2
DE Conv DL w/50% + Light Band: 12 x 1
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE 3-Brd w/55% + Dbl Mini Band: 12 x 3
Military Press: 5 x 5-8
Face Pulls: 5 x 5-8
Biceps: 5 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 14
SUNDAY (ME Lower)
ME Concentric Good Morning: 5RM
Power Cleans: 5 x 5-8
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME Incline: 8RM
Skull Crunch: 5 x 5-8
Wide Pulldowns: 5 x 8-15
Rear Raise: 5 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/53% + Light Band: 12 x 2
DE Conv DL w/53% + Light Band: 12 x 1
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE 3-Brd w/60% + Dbl Mini Band: 12 x 3
Closegrip: 5 x 5-8
Face Pulls: 5 x 5-8
Biceps: 5 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 13
SUNDAY (ME Lower)
ME Box Squat: 3RM
Rack Pulls: 5 x 5-8
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME Rack Press: 5RM
Pressdowns: 5 x 5-8
Bent Over Rows: 5 x 8-15
Rear Raise: 5 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/47% + Average Band: 10 x 2
DE Conv DL w/60%: 10 x 1
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE Floor Press w/60%: 10 x 3
Incline Press: 5 x 5-8
Cable High Pulls: 5 x 5-8
Biceps: 5 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 12
SUNDAY (ME Lower)
ME SLDL on Plates: 3RM
Pause Squats: 5 x 5-8
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME 3-Brd: 5RM
Pressdowns: 5 x 5-8
Bent Over Rows: 5 x 8-15
Rear Raise: 5 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/50% + Average Band: 10 x 2
DE Conv DL w/65%: 10 x 1
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE Floor Press w/65%: 10 x 3
Military Press: 5 x 5-8
Cable High Pulls: 5 x 5-8
Biceps: 5 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 11
SUNDAY (ME Lower)
ME Concentric Good Morning: 3RM
Power Cleans: 5 x 5-8
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME Closegrip: 5RM
Pressdowns: 5 x 5-8
Bent Over Rows: 5 x 8-15
Rear Raise: 5 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/53% + Average Band: 10 x 2
DE Conv DL w/70%: 10 x 1
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE Floor Press w/70%: 10 x 3
Closegrip: 5 x 5-8
Cable High Pulls: 5 x 5-8
Biceps: 5 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 10
SUNDAY (ME Lower)
ME Box Squat: 1RM
Rack Pulls: 5 x 5-8
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME 5-Brd: 3RM
Overhead BB Extension: 5 x 5-8
V-Handle Pulldowns: 5 x 8-15
Rear Raise: 5 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/47% + Strong Band: 8 x 2
DE Conv DL w/47% + Average Band: 8 x 1
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE 4-Brd w/50% + Dbl Mini Band: 8 x 3
Incline Press: 5 x 5-8
Face Pulls: 5 x 5-8
Biceps: 5 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 9
SUNDAY (ME Lower)
ME SLDL on Plates: 1RM
Pause Squats: 5 x 5-8
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME Floor Press: 3RM
Overhead BB Extension: 5 x 5-8
V-Handle Pulldowns: 5 x 8-15
Rear Raise: 5 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/50% + Strong Band: 8 x 2
DE Conv DL w/50% + Average Band: 8 x 1
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE 4-Brd w/55% + Dbl Mini Band: 8 x 3
Military Press: 5 x 5-8
Face Pulls: 5 x 5-8
Biceps: 5 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 8
SUNDAY (ME Lower)
ME Concentric Good Mornings: 1RM
Power Cleans: 5 x 5-8
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME Incline: 3RM
Overhead BB Extension: 5 x 5-8
V-Handle Pulldowns: 5 x 8-15
Rear Raise: 5 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/53% + Strong Band: 8 x 2
DE Conv DL w/53% + Average Band: 8 x 1
Heavy Abs: 5 x 8-15
Lower Back: 5 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE 4-Brd w/60% + Dbl Mini Band: 8 x 3
Closegrip: 5 x 5-8
Face Pulls: 5 x 5-8
Biceps: 5 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 7
SUNDAY
Squat: 3 x 5
Deadlift: 3 x 5
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME Rack Press: 1RM
JMB Press: 3 x 5-8
Seated Cable Rows: 3 x 8-15
Rear Raise: 3 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/47% + Strong Band + Light Band: 6 x 2
DE SLDL on Plates w/47% + Light Band: 6 x 2
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE 2-Brd w/60%: 6 x 3
Incline: 3 x 5-8
Upright Rows: 3 x 5-8
Biceps: 3 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 6
SUNDAY
Squat: 3 x 5
Deadlift: 3 x 5
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME 3-Brd: 1RM
JMB Press: 3 x 5-8
Seated Cable Rows: 3 x 8-15
Rear Raise: 3 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/50% + Strong Band + Light Band: 6 x 2
DE SLDL on Plates w/50% + Light Band: 6 x 2
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE 2-Brd w/65%: 6 x 3
Military Press: 3 x 5-8
Upright Rows: 3 x 5-8
Biceps: 3 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 5
SUNDAY
Squat: 3 x 3
Deadlift: 3 x 3
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME Closegrip: 1RM
JMB Press: 3 x 5-8
Seated Cable Rows: 3 x 8-15
Rear Raise: 3 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/53% + Strong Band + Light Band: 6 x 2
DE SLDL on Plates w/53% + Light Band: 6 x 2
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE 2-Brd w/70%: 6 x 3
Closegrip: 3 x 5-8
Upright Rows: 3 x 5-8
Biceps: 3 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 4
SUNDAY
Squat: 3 x 3
Deadlift: 3 x 3
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME 5-Brd: 1RM
Pressdowns: 3 x 5-8
Wide Pulldowns: 3 x 8-15
Rear Raise: 3 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/50% + Strong Band: 4 x 2
DE SLDL on Plates w/53%: 4 x 2
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE Bench w/55% + Dbl Mini Band: 4 x 3
Incline Press: 3 x 5-8
Face Pulls: 3 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 3
SUNDAY
Squat: 2 x 2
Deadlift: 2 x 2
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
ME Floor Press: 1RM
Pressdowns: 3 x 5-8
Wide Pulldowns: 3 x 8-15
Rear Raise: 3 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/47% + Average Band: 4 x 2
DE SLDL on Plates w/50%: 4 x 2
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE Bench w/50% + Dbl Mini Band: 4 x 3
Military Press: 3 x 5-8
Face Pulls: 3 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 2
SUNDAY
Squat: 1 x 2
Deadlift: 1 x 2
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
MONDAY (Extra Workout)
Hamstrings
Abductors/Adductors
Abs
TUESDAY (ME Upper)
Bench (Opener Test): 1 x 1
Pressdowns: 3 x 5-8
Wide Pulldowns: 3 x 8-15
Rear Raise: 3 x 15-20
WEDNESDAY (DE Lower)
DE Box Squat w/47%: 4 x 2
DE SLDL on Plates w/47%: 4 x 2
Heavy Abs: 3 x 8-15
Lower Back: 3 x 8-15
THRUSDAY (Extra Workout)
Basketball or Sprints/Jumping Jacks
Abs
FRIDAY (DE Upper)
DE Bench w/50%: 4 x 3
Closegrip: 3 x 5-8
Face Pulls: 3 x 5-8
SATURDAY (Extra Workout)
Push-ups
Chin-ups
Abs
WEEK 1
This is the meet week. I will not lift anything this week. I will only stay loose with stretching and some light cardio.
