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Old 01-27-2008, 03:45 AM
Vamoose Vamoose is offline
Vamoose should change his/her status!
Middleweight
 
Join Date: Jul 2005
Location: Marquette, MI
Posts: 871
Default Phase II

Here's the plan: (+ "Grease the Groove" for pull-ups, ab work, and cardio for weight loss)

Monday:
KB press:
week 1: 4(7)
week 2: 5(5)
week 3: 8(3)
KB 1H swings:
week 1: 10(2) x 4
week 2: 10(3) x 3
week 3: 10(4) x 2
RDL:
week 1: 175x10, 195x10, 215xMAX
week 2: 195x8, 215x8, 235xMAX
week 3: 215x6, 235x6, 255xMAX
Dumb-bell bench press:
60x10, 65x10, 70x10 (+microloads)
Preacher curls:

Friday:
Side press: 70+(microloads) x 5, 3 sets
Deadlift:
week 1: 325x5, 345x5, 365x5
week 2: 345x3, 365x3, 385x3, 355x3, 375x3
week 3: 345-375-405-355-385-415-355-395-(425?)
Bench press:
week 1: 165x8, 175x8, 185x8 +(microloads)
Bar-bell curls:

Psyched for this month's training.
__________________
"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
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