ABCbodybuilding - View Single Post - 2008 - Swimming + Cutting = Getting Ready For Summer
View Single Post
  #10  
Old 01-05-2008, 03:04 AM
Vamoose Vamoose is offline
Vamoose should change his/her status!
Middleweight
 
Join Date: Jul 2005
Location: Marquette, MI
Posts: 871
Default Plan Progression

Monday:
Pull-ups: 3 sets
Side Press: 65, 3 sets, an increase in shot loading each week
Deadlift:
1) 295x5, 315x5, 335x5
2) 315x3, 335x3, 355x3, 325x3, 345x3
3) 335x1, 355x1, 375x1, 345x1, 365x1, 385x1, 355x1, 375x1
4) off
Bench Press
1) 145x8, 165x8, 185
2) 150x8, 170x8, 190
3) 155x8, 175x8, 195
4) off
Curls: 75, 3 sets, an increase in shot loading each week

Wednesday
Wide grip chin-ups: 3 sets
Pull-downs: 3 sets
Pull-downs partials: 3 sets

Barbell shrugs: 3 sets
ss w/
Dumbbell shrugs: 3 sets

1H swings:
1) 7(5)
2) 10(4)
3) 15(3)
4) off
ss w/
Medicine ball sit-ups (unilateral): 1 set

2H swings:
1) 35
2) 40
3) 45
4) off
ss w/
Medicine ball sit-ups (bilateral): 1 set

Friday:
KB press:
1) 4(6) [24 total]
2) 6(4) [24 total]
3) 8(3) [24 total]
4) off
KB snatch:
1) 6(6) [36 total]
2) 5(8) [40 total]
3) 4(11) [44 total]
4) off
Romanian Deadlifts:
1) 185x10, 205x10, 225
2) 205x10, 225x10, 245
3) 225x10, 245, 265
4) off
Bench Press: Monday + shot loading
Bodyweight rows: 3 sets, increase elevation of feet each week.
Curls: more shot loading
__________________
"Do not make the mistake of limiting your practices to any one set of lifts...Practice everything...single and double-handed lifts, snatching and swinging, jerking and pressing, lying down with weights, supporting weights, lifting weights while laid on the back, ring weights, human weights, and, if possible, double-handed lifts to the knee, and harness lifts, also holding the bell aloft and bringing a weight after with the disengaged hand." ~ Arthur Saxon
Reply With Quote