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straight progression routine

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straight progression routine Powered By Docstoc
					Desired 3 rep max           0
Exercise Week 1     Week 2    Week 3    Week 4    Week 5    Week 6    Week 7    Week 8
Squat          -150     -140      -130      -120      -110      -100        -90       -80 X5 REPS
               -150     -140      -130      -120      -110      -100        -90       -80 X5 REPS
Pause Squat    -200     -190      -180      -170      -160      -150      -140      -130 X5 REPS
               -200     -190      -180      -170      -160      -150      -140      -130 X5 REPS
Step ups        -45       -42       -39       -36       -33       -30       -27       -24 X10 REPS
                -45       -42       -39       -36       -33       -30       -27       -24 X10 REPS

Exercise Week 9    Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16
Squat          -70       -60     -50     -40     -30     -20     -10       0            X3 REPS
               -70       -60     -50     -40     -30     -20     -10       0            X3 REPS
Pause Squat  -120      -110    -100      -90     -80     -70     -60                    X3 REPS
             -120      -110    -100      -90     -80     -70     -60                    X3 REPS
Step ups       -21       -18     -15     -12      -9      -6      -3                    X8 REPS
               -21       -18     -15     -12      -9      -6      -3                    X8 REPS

OTHER AUXILLARY EXERCISES INCLUDE 3 SETS OF 10 HAMS, 3 SETS OF 10 HYPER EXTENSIONS,
AND 3 SETS OF 10 FOR THE CALVES
Pause squats should be paused 3 to 5 seconds
Goal              0
          Week 1        Week 2      Week 3    Week 4    Reps        Sets
Bench         -140          -130        -120      -110         5           5
Lockout       -140          -130        -120      -110         5           5
Decline       -140          -130        -120      -110         5           5
Camber        -185          -175        -165      -155         5           5
          Week 5        Week 6      Week 7    Week 8    Reps        Sets
Bench         -100            -90         -80       -70        4           4
Lockout       -100            -90         -80       -70        4           4
Decline       -100            -90         -80       -70        4           4
Camber        -155          -145        -135      -125         4           4
          Week 9        Week 10     Week 11
Bench           -60           -50         -40                  3           3
Lockout         -60           -50         -40                  3           3
Decline         -60           -50         -40                  3           3
Camber        -120          -110        -100                   3           3
          Week 12       Week 13     Week 14             Reps        Sets
Bench           -30           -20         -10                  2           2
Lockout         -30           -20         -10                  2           2
Decline         -30           -20         -10                  2           2
Camber        -100            -90         -80                  2           2
          Week 15                                       Reps        Sets
Bench             0                                            1           2

Aux Bench day
            Week 1      Week 2      Week 3    Week 4    Reps        Sets
Close grip bench -105       -97.5         -90     -82.5         5          5
Incline db press -35        -32.5         -30     -27.5        10          5
front raises      -14         -13         -12       -11        10          5
side raises       -14         -13         -12       -11        10          5
rear raises       -14         -13         -12       -11        10          5
            Week 5      Week 6      Week 7    Week 8    Reps        Sets
Close grip bench -75        -67.5         -60     -52.5         5          5
Incline db press -25        -22.5         -20     -17.5        10          5
front raises      -10          -9          -8        -7        10          5
side raises       -10          -9          -8        -7        10          5
rear raises       -10          -9          -8        -7        10          5
            Week 9      Week 10     Week 11             Reps        Sets
Close grip bench -45        -37.5         -30                   5          5
Incline db press -15        -12.5         -10                  10          5
front raises       -6          -5          -4                  10          5
side raises        -6          -5          -4                  10          5
rear raises        -6          -5          -4                  10          5
            Week 12     Week 13     Week 14             Reps        Sets
Close grip bench-22.5         -15        -7.5                   5          5
Incline db press -7.5          -5        -2.5                  10          5
front raises       -3          -2          -1                  10          5
side raises        -3          -2          -1                  10          5
rear raises        -3          -2          -1                  10          5
Desired 3 rep max                   0
Exercise            Week 1   Week 2   Week 3   Week 4   Week 5   Week 6   Week 7    Week 8
Deadlift                -150     -140     -130     -120     -110     -100       -90       -80
                        -150     -140     -130     -120     -110     -100       -90       -80
Platform Deadlift       -190     -180     -170     -160     -150     -140     -130      -120
                        -190     -180     -170     -160     -150     -140     -130      -120

Exercise            Week 9    Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16
Deadlift                  -70       -60     -50     -40     -30     -20     -10       0
                          -70       -60     -50     -40     -30     -20     -10       0
Platform Deadlift       -110      -100      -90     -80     -70     -60     -50
                        -110      -100      -90     -80     -70     -60     -50
All sets done for 2 sets of 3.
Follow deadlifts with 5 to 6 total sets of upper back exercises, then abs and calves.

				
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posted:8/9/2012
language:Latin
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