Post by osu122975 on Nov 10, 2012 13:34:55 GMT -5
Here's a 3 day routine I've been using that has been a big help in the "offseason" keeping me healthy and get stronger. You'll need to know your actual 1RM (competition or gym - doesn't matter) and a slingshot. Assistance work is up to you. I personally do very little assistance.
Days 1 and 2 are raw with day 2 being a light day and day 3 is with a single ply slingshot. The program runs 9 weeks. On the 10th week, retest your actual 1RM or start over depending on how close you are to a meet if you have a meet prep program you use. On day 2, be sure to do the reps half (from chest to half way up and pause the last rep) to work on pop off the chest.
Base
Week 1
Day 1 - 70-75%x3x3 - raw
Day 2 - 55-65%x5x5 - raw
Day 3 - 70-75%x3x3 - slingshot
Week 2
80-85x2x2
55-65x5x5
80-85x2x2
Week 3
90-95x1x1
55-65x5x5
90-95x1x1
Heavy Sling
Week 1
70-75x3x3
55-65x5x5
70-75x4x3
Week 2
80-85x2x2
55-65x5x5
80-85x3x2
Week 3
90-95x1x1
55-65x5x5
90-95x2x1
Heavy Raw
Week 1
70-75x4x3
55-65x5x5
70-75x3x3
Week 2
80-85x3x2
55-65x5x5
80-85x2x2
Week 3
90-95x2x1
55-65x5x5
90-95x1x1
You won't burn out. There's not a lot of volume which will keep you from getting sore and burned out. Keep assistance to a minimum. I'd suggest just one upper back movement for 5x12-20 reps and that's it. I also try and base my percentages using only 45-25-10lb plates, which is why the gap in percentages.
Days 1 and 2 are raw with day 2 being a light day and day 3 is with a single ply slingshot. The program runs 9 weeks. On the 10th week, retest your actual 1RM or start over depending on how close you are to a meet if you have a meet prep program you use. On day 2, be sure to do the reps half (from chest to half way up and pause the last rep) to work on pop off the chest.
Base
Week 1
Day 1 - 70-75%x3x3 - raw
Day 2 - 55-65%x5x5 - raw
Day 3 - 70-75%x3x3 - slingshot
Week 2
80-85x2x2
55-65x5x5
80-85x2x2
Week 3
90-95x1x1
55-65x5x5
90-95x1x1
Heavy Sling
Week 1
70-75x3x3
55-65x5x5
70-75x4x3
Week 2
80-85x2x2
55-65x5x5
80-85x3x2
Week 3
90-95x1x1
55-65x5x5
90-95x2x1
Heavy Raw
Week 1
70-75x4x3
55-65x5x5
70-75x3x3
Week 2
80-85x3x2
55-65x5x5
80-85x2x2
Week 3
90-95x2x1
55-65x5x5
90-95x1x1
You won't burn out. There's not a lot of volume which will keep you from getting sore and burned out. Keep assistance to a minimum. I'd suggest just one upper back movement for 5x12-20 reps and that's it. I also try and base my percentages using only 45-25-10lb plates, which is why the gap in percentages.