Startup by maclaren1

VIEWS: 315 PAGES: 29

									                                                          Startup




GETTING STARTED
                                             Main Exercises                                              Assistance Exercises
Exercise                              SQ                  BP                    ROW                    DL
Test Poundage:                        365                275                     225                  405
Reps achieved:                          3                   3                      3                    4

Estimated 1RM:                        401                   302                   247                 458
Estimated 3RM:                        365                   275                   225                 417

This is the only place you really need to fill in the blanks - just fill in the white cells above.
Change the top row only if you want to use substitute exercises. (Ususally a bad idea.)

The first time through, the numbers must be recent, tested maxes - not optimistic guesses! Be honest and accurate!
First time through, guess at your current three rep max. Warm up and see how many reps you can do with that poundage.
Do as many reps as you can; record the number of clean reps you get in good form.
If you run the program several times consecutively,you can use the results of your test in Week 11 for the subsequent cycle.
Over time, you may learn your individual responses enough to approximate your new maxes based on your Week 9 performan
in that case, you can skip the test week, week 11, and simply restart the program using your projections.

SQ - squat; BP - bench press; ROW - barbell row; DL - deadlift and PR stands for Press, plain old standing press.

CHINs can be either underhand or overhand.
The weight listed should be the combined weight of the athlete, clothes, weight belt, and added weights.
If you aren't strong enough to do about 8 chins, pulldowns are an acceptable substitute.
If you can do 8-25 chins, pulldowns may still be worthwhile as part of your warmup.
If you do pulldowns, no need for the pads that hold down your knees.
There are two reasons people use those pads:
One, they are doing pulldowns with more than bodyweight; in that case, just do chins.
Two, they are heaving back with their lower back to cheat; this is to be avoided.

If benching this often bothers your shoulders, you might try some method of shortening the stroke -
Do floor presses, board presses, or put a rolled up towel on your chest.




                                                          Page 1
                                           Startup




            Assistance Exercises
                            PR      CHIN
                           185       250
                              2        4

                           197       283
                           179       258




Be honest and accurate!
ou can do with that poundage.

ek 11 for the subsequent cycle.
based on your Week 9 performance;
projections.

in old standing press.




                                           Page 2
                MONDAY                WEDNESDAY                 FRIDAY
          SQ      BP     ROW   SQ    DL      PR    CHIN   SQ     BP      ROW
Week 1    5x5    1x5     1x5   5x5   5x5     5x5   5x5    1x5    5x5     5x5
          295    260     210   260   335     140   210    335    230     185

Week 2    5x5    1x5     1x5   5x5   5x5     5x5   5x5    1x5    5x5     5x5
          300    265     215   260   345     145   215    345    230     190

Week 3    5x5    1x5     1x5   5x5   5x5     5x5   5x5    1x5    5x5     5x5
          310    270     220   265   355     150   220    355    235     195

Week 4    5x5    1x5     1x5   5x5   5x5     5x5   5x5    1x5    5x5     5x5
          320    275     225   270   365     155   225    365    240     195

Week 5    3x3    1x3     1x3   3x3   3x3     3x3   3x3    1x3    3x3     3x3
          300    255     210   255   340     145   210    340    225     185

Week 6    3x3    1x3     1x3   3x3   3x3     3x3   3x3    1x3    3x3     3x3
          320    275     225   280   365     155   225    365    240     195

Week 7    3x3    1x3     1x3   3x3   3x3     3x3   3x3    1x3    3x3     3x3
          330    280     230   285   375     160   230    375    245     200

Week 8    3x3    1x3     1x3   3x3   3x3     3x3   3x3    1x3    3x3     3x3
          335    285     235   285   385     165   235    385    250     205

Week 9    3x3    1x3     1x3   3x3   3x3     3x3   3x3    1x3    3x3     3x3
          345    290     240   290   395     170   240    395    255     210

Week 10                              1x3     1x3   1x3    1x1    1x1     1x1
                                     395     170   240    395    290     240

Week 11   max    max     max         max     max   max
          395    290     240         415     180   260
                                                WEEK 1



WEEK 1
MONDAY                                               WEDNESDAY

Exercise               Weight   Reps     Sets        Exercise              Weight   Reps   Sets

SQ         warmups*        95       8       1        SQ         warmups*       85      8     1
                          195       5       1                                 170      5     1
                          220       4       1                                 195      4     1
                          250       3       1                                 220      3     1
              work        295       5       5                       work      260      5     5


BP         warmups*        85       8       1        DL         warmups*      110      8     1
                          170       5       1                                 220      5     1
                          195       5       1                                 250      4     1
                          220       5       1                                 285      3     1
                          240       5       1                       work      335      5     5
              work        260       5       1

ROW        warmups*        70       8       1        PR         warmups*       45      8     1
                          140       5       1                                  90      5     1
                          160       5       1                                 105      4     1
                          180       5       1                                 120      3     1
                          195       5       1                       work      140      5     5
              work        210       5       1

                                                     CHIN       warmups*       70      8     1
                                                                              140      5     1
                                                                              160      4     1
                                                                              180      3     1
                                                                    work      210      5     5

*These are suggested warmup weights, use these numbers as a guideline.




                                                Page 4
                                      WEEK 1




FRIDAY

Exercise              Weight   Reps   Sets

SQ         warmups*      110      8     1
                         220      5     1
                         250      5     1
                         285      5     1
                         310      5     1
              work       335      5     1

BP         warmups*       75      8     1
                         150      5     1
                         175      4     1
                         195      3     1
              work       230      5     5


ROW        warmups*       60      8     1
                         120      5     1
                         140      4     1
                         155      3     1
              work       185      5     5




                                      Page 5
                                                WEEK 2



WEEK 2
MONDAY                                               WEDNESDAY

Exercise               Weight   Reps     Sets        Exercise              Weight   Reps   Sets

SQ         warmups*       100       8       1        SQ         warmups*       85      8     1
                          200       5       1                                 170      5     1
                          225       4       1                                 195      4     1
                          255       3       1                                 220      3     1
              work        300       5       5                       work      260      5     5


BP         warmups*        85       8       1        DL         warmups*      115      8     1
                          175       5       1                                 230      5     1
                          200       5       1                                 260      4     1
                          225       5       1                                 295      3     1
                          245       5       1                       work      345      5     5
              work        265       5       1

ROW        warmups*        70       8       1        PR         warmups*       50      8     1
                          140       5       1                                  95      5     1
                          160       5       1                                 110      4     1
                          185       5       1                                 125      3     1
                          200       5       1                       work      145      5     5
              work        215       5       1

                                                     CHIN       warmups*       70      8     1
                                                                              140      5     1
                                                                              160      4     1
                                                                              185      3     1
                                                                    work      215      5     5

*These are suggested warmup weights, use these numbers as a guideline.




                                                Page 6
                                      WEEK 2




FRIDAY

Exercise              Weight   Reps   Sets

SQ         warmups*      115      8     1
                         230      5     1
                         260      5     1
                         295      5     1
                         320      5     1
              work       345      5     1

BP         warmups*       75      8     1
                         150      5     1
                         175      4     1
                         195      3     1
              work       230      5     5


ROW        warmups*       65      8     1
                         125      5     1
                         145      4     1
                         160      3     1
              work       190      5     5




                                      Page 7
                                                WEEK 3



WEEK 3
MONDAY                                               WEDNESDAY

Exercise               Weight   Reps     Sets        Exercise              Weight   Reps   Sets

SQ         warmups*       100       8       1        SQ         warmups*       85      8     1
                          205       5       1                                 175      5     1
                          235       4       1                                 200      4     1
                          265       3       1                                 225      3     1
              work        310       5       5                       work      265      5     5


BP         warmups*        90       8       1        DL         warmups*      115      8     1
                          180       5       1                                 235      5     1
                          205       5       1                                 265      4     1
                          230       5       1                                 300      3     1
                          250       5       1                       work      355      5     5
              work        270       5       1

ROW        warmups*        75       8       1        PR         warmups*       50      8     1
                          145       5       1                                 100      5     1
                          165       5       1                                 115      4     1
                          185       5       1                                 130      3     1
                          205       5       1                       work      150      5     5
              work        220       5       1

                                                     CHIN       warmups*       75      8     1
                                                                              145      5     1
                                                                              165      4     1
                                                                              185      3     1
                                                                    work      220      5     5

*These are suggested warmup weights, use these numbers as a guideline.




                                                Page 8
                                      WEEK 3




FRIDAY

Exercise              Weight   Reps   Sets

SQ         warmups*      115      8     1
                         235      5     1
                         265      5     1
                         300      5     1
                         330      5     1
              work       355      5     1

BP         warmups*       80      8     1
                         155      5     1
                         175      4     1
                         200      3     1
              work       235      5     5


ROW        warmups*       65      8     1
                         130      5     1
                         145      4     1
                         165      3     1
              work       195      5     5




                                      Page 9
                                                WEEK 4



WEEK4
MONDAY                                                WEDNESDAY

Exercise               Weight   Reps     Sets         Exercise              Weight   Reps   Sets

SQ         warmups*       105       8       1         SQ         warmups*       90      8     1
                          210       5       1                                  180      5     1
                          240       4       1                                  205      4     1
                          270       3       1                                  230      3     1
              work        320       5       5                       work       270      5     5


BP         warmups*        90       8       1         DL         warmups*      120      8     1
                          180       5       1                                  240      5     1
                          205       5       1                                  275      4     1
                          235       5       1                                  310      3     1
                          255       5       1                       work       365      5     5
              work        275       5       1

ROW        warmups*        75       8       1         PR         warmups*       50      8     1
                          150       5       1                                  100      5     1
                          170       5       1                                  115      4     1
                          190       5       1                                  130      3     1
                          210       5       1                       work       155      5     5
              work        225       5       1

                                                      CHIN       warmups*       75      8     1
                                                                               150      5     1
                                                                               170      4     1
                                                                               190      3     1
                                                                    work       225      5     5

*These are suggested warmup weights, use these numbers as a guideline.




                                                Page 10
                                      WEEK 4




FRIDAY

Exercise              Weight   Reps   Sets

SQ         warmups*      120      8     1
                         240      5     1
                         275      5     1
                         310      5     1
                         340      5     1
              work       365      5     1

BP         warmups*       80      8     1
                         160      5     1
                         180      4     1
                         205      3     1
              work       240      5     5


ROW        warmups*       65      8     1
                         130      5     1
                         145      4     1
                         165      3     1
              work       195      5     5




                                      Page 11
                                                WEEK 5



WEEK 5
MONDAY                                                WEDNESDAY

Exercise               Weight   Reps     Sets         Exercise              Weight   Reps   Sets

SQ         warmups*       100       8       1         SQ         warmups*       85      8     1
                          200       5       1                                  170      5     1
                          225       4       1                                  190      4     1
                          255       3       1                                  215      3     1
              work        300       3       3                       work       255      3     3


BP         warmups*        85       8       1         DL         warmups*      110      8     1
                          170       5       1                                  225      5     1
                          190       5       1                                  255      4     1
                          215       4       1                                  290      3     1
                          235       3       1                       work       340      3     3
              work        255       3       1

ROW        warmups*        70       8       1         PR         warmups*       50      8     1
                          140       3       1                                   95      5     1
                          160       3       1                                  110      4     1
                          180       3       1                                  125      3     1
                          195       3       1                       work       145      3     3
              work        210       3       1

                                                      CHIN       warmups*       70      8     1
                                                                               140      5     1
                                                                               160      4     1
                                                                               180      3     1
                                                                    work       210      3     3

*These are suggested warmup weights, use these numbers as a guideline.




                                                Page 12
                                      WEEK 5




FRIDAY

Exercise              Weight   Reps   Sets

SQ         warmups*      110      8     1
                         225      5     1
                         255      5     1
                         290      4     1
                         315      3     1
              work       340      3     1

BP         warmups*       75      8     1
                         150      5     1
                         170      4     1
                         190      3     1
              work       225      3     3


ROW        warmups*       60      8     1
                         120      5     1
                         140      4     1
                         155      3     1
              work       185      3     3




                                      Page 13
                                               WEEK 6



WEEK 6
MONDAY                                               WEDNESDAY

Exercise              Weight    Reps    Sets         Exercise              Weight   Reps   Sets

SQ         warmups*       105       8      1         SQ         warmups*       90      8     1
                          210       6      1                                  185      6     1
                          240       4      1                                  210      4     1
                          270       3      1                                  240      3     1
                          295       1      1                                  260      1     1
              work        320       3      3                       work       280      3     3

BP         warmups*        90       8      1         DL         warmups*      120      8     1
                          180       5      1                                  240      6     1
                          205       4      1                                  275      4     1
                          235       3      1                                  310      3     1
                          255       3      1                                  340      1     1
              work        275       3      1                       work       365      3     3

ROW        warmups*        75       8      1         PR         warmups*       50      8     1
                          150       5      1                                  100      6     1
                          170       4      1                                  115      4     1
                          190       3      1                                  130      3     1
                          210       3      1                                  145      1     1
              work        225       3      1                       work       155      3     3

                                                     CHIN       warmups*       75      8     1
                                                                              150      6     1
                                                                              170      4     1
                                                                              190      3     1
                                                                              210      1     1
                                                                    work      225      3     3
*These are suggested warmup weights, use these numbers as a guideline.




                                               Page 14
                                      WEEK 6




FRIDAY

Exercise              Weight   Reps   Sets

SQ         warmups*      120      8     1
                         240      5     1
                         275      4     1
                         310      3     1
                         340      3     1
              work       365      3     1

BP         warmups*       80      8     1
                         160      6     1
                         180      4     1
                         205      3     1
                         220      1     1
              work       240      3     3

ROW        warmups*       65      8     1
                         130      6     1
                         145      4     1
                         165      3     1
                         180      1     1
              work       195      3     3




                                      Page 15
                                               WEEK 7



WEEK 7
MONDAY                                               WEDNESDAY

Exercise              Weight    Reps    Sets         Exercise              Weight   Reps   Sets

SQ         warmups*       110       8      1         SQ         warmups*       95      8     1
                          220       6      1                                  190      6     1
                          250       4      1                                  215      4     1
                          280       3      1                                  240      3     1
                          305       1      1                                  265      1     1
              work        330       3      3                       work       285      3     3

BP         warmups*        90       8      1         DL         warmups*      125      8     1
                          185       5      1                                  250      6     1
                          210       4      1                                  280      4     1
                          240       3      1                                  320      3     1
                          260       3      1                                  345      1     1
              work        280       3      1                       work       375      3     3

ROW        warmups*        75       8      1         PR         warmups*       55      8     1
                          150       5      1                                  105      6     1
                          175       4      1                                  120      4     1
                          195       3      1                                  135      3     1
                          215       3      1                                  150      1     1
              work        230       3      1                       work       160      3     3

                                                     CHIN       warmups*       75      8     1
                                                                              150      6     1
                                                                              175      4     1
                                                                              195      3     1
                                                                              215      1     1
                                                                    work      230      3     3
*These are suggested warmup weights, use these numbers as a guideline.




                                               Page 16
                                      WEEK 7




FRIDAY

Exercise              Weight   Reps   Sets

SQ         warmups*      125      8     1
                         250      5     1
                         280      4     1
                         320      3     1
                         345      3     1
              work       375      3     1

BP         warmups*       80      8     1
                         160      6     1
                         185      4     1
                         210      3     1
                         225      1     1
              work       245      3     3

ROW        warmups*       65      8     1
                         130      6     1
                         150      4     1
                         170      3     1
                         185      1     1
              work       200      3     3




                                      Page 17
                                               WEEK 8



WEEK 8
MONDAY                                               WEDNESDAY

Exercise              Weight    Reps    Sets         Exercise              Weight   Reps   Sets

SQ         warmups*       110       8      1         SQ         warmups*       95      8     1
                          220       6      1                                  190      6     1
                          250       4      1                                  215      4     1
                          285       3      1                                  240      3     1
                          310       1      1                                  265      1     1
              work        335       3      3                       work       285      3     3

BP         warmups*        95       8      1         DL         warmups*      125      8     1
                          190       5      1                                  255      6     1
                          215       4      1                                  290      4     1
                          240       3      1                                  325      3     1
                          265       3      1                                  355      1     1
              work        285       3      1                       work       385      3     3

ROW        warmups*        80       8      1         PR         warmups*       55      8     1
                          155       5      1                                  110      6     1
                          175       4      1                                  125      4     1
                          200       3      1                                  140      3     1
                          215       3      1                                  155      1     1
              work        235       3      1                       work       165      3     3

                                                     CHIN       warmups*       80      8     1
                                                                              155      6     1
                                                                              175      4     1
                                                                              200      3     1
                                                                              215      1     1
                                                                    work      235      3     3
*These are suggested warmup weights, use these numbers as a guideline.




                                               Page 18
                                      WEEK 8




FRIDAY

Exercise              Weight   Reps   Sets

SQ         warmups*      125      8     1
                         255      5     1
                         290      4     1
                         325      3     1
                         355      3     1
              work       385      3     1

BP         warmups*       85      8     1
                         165      6     1
                         190      4     1
                         215      3     1
                         230      1     1
              work       250      3     3

ROW        warmups*       70      8     1
                         135      6     1
                         155      4     1
                         175      3     1
                         190      1     1
              work       205      3     3




                                      Page 19
                                               WEEK 9



WEEK 9
MONDAY                                               WEDNESDAY

Exercise              Weight    Reps    Sets         Exercise              Weight   Reps   Sets

SQ         warmups*       115       8      1         SQ         warmups*       95      8     1
                          230       6      1                                  190      6     1
                          260       4      1                                  220      4     1
                          295       3      1                                  245      3     1
                          320       1      1                                  270      1     1
              work        345       3      3                       work       290      3     3

BP         warmups*        95       8      1         DL         warmups*      130      8     1
                          190       5      1                                  260      6     1
                          220       4      1                                  295      4     1
                          245       3      1                                  335      3     1
                          270       3      1                                  365      1     1
              work        290       3      1                       work       395      3     3

ROW        warmups*        80       8      1         PR         warmups*       55      8     1
                          160       5      1                                  110      6     1
                          180       4      1                                  130      4     1
                          205       3      1                                  145      3     1
                          220       3      1                                  155      1     1
              work        240       3      1                       work       170      3     3

                                                     CHIN       warmups*       80      8     1
                                                                              160      6     1
                                                                              180      4     1
                                                                              205      3     1
                                                                              220      1     1
                                                                    work      240      3     3
*These are suggested warmup weights, use these numbers as a guideline.




                                               Page 20
                                      WEEK 9




FRIDAY

Exercise              Weight   Reps   Sets

SQ         warmups*      130      8     1
                         260      5     1
                         295      4     1
                         335      3     1
                         365      3     1
              work       395      3     1

BP         warmups*       85      8     1
                         170      6     1
                         190      4     1
                         215      3     1
                         235      1     1
              work       255      3     3

ROW        warmups*       70      8     1
                         140      6     1
                         160      4     1
                         180      3     1
                         195      1     1
              work       210      3     3




                                      Page 21
                                                    WEEK 10



WEEK 10
TUESDAY                                                   FRIDAY

Exercise                 Weight    Reps     Sets          Exercise                 Weight     Reps     Sets

DL         warmups*         130        8        1         SQ         warmups*          130        8        1
                            260        6        1                                      260        5        1
                            295        4        1                                      295        4        1
                            335        3        1                                      335        3        1
                            365        1        1                                      365        3        1
               work         395        3        1                         work         395        1        1

PR         warmups*          55        8        1         BP         warmups*           95        8        1
                            110        6        1                                      190        6        1
                            130        4        1                                      220        4        1
                            145        3        1                                      245        3        1
                            155        1        1                                      270        1        1
               work         170        3        1                         work         290        1        1

CHIN       warmups*          80        8        1         ROW        warmups*           80        8        1
                            160        6        1                                      160        6        1
                            180        4        1                                      180        4        1
                            205        3        1                                      205        3        1
                            220        1        1                                      220        1        1
               work         240        3        1                         work         240        1        1




This week is especially good for active rest, recovery, and restoration activities such as saunas, massage, or simply taking w

*These are suggested warmup weights, use these numbers as a guideline.




                                                    Page 22
                                     WEEK 10




, massage, or simply taking walks.




                                     Page 23
                                                    WEEK 11



WEEK 11
MONDAY                                                    THURSDAY

Exercise                Weight     Reps     Sets          Exercise                Weight     Reps     Sets

SQ         warmups*         130      8          1         DL         warmups*         135      8          1
                            260      6          1                                     275      6          1
                            295      4          1                                     310      4          1
                            335      3          1                                     355      3          1
                            365      1          1                                     385      1          1
               work         395    MAX          1                        work         415    MAX          1

BP         warmups*          95      8          1         PR         warmups*          60      8          1
                            190      5          1                                     120      6          1
                            220      4          1                                     135      4          1
                            245      3          1                                     155      3          1
                            270      3          1                                     165      1          1
               work         290    MAX          1                        work         180    MAX          1

ROW        warmups*          80      8          1         CHIN       warmups*          85      8          1
                            160      5          1                                     170      6          1
                            180      4          1                                     195      4          1
                            205      3          1                                     220      3          1
                            220      3          1                                     240      1          1
               work         240    MAX          1                        work         260    MAX          1

Use the results of these tests to start the program over within 2-3 weeks, just plug the poundages and reps achieved in the S




*These are suggested warmup weights, use these numbers as a guideline.




                                                    Page 24
                                             WEEK 11




es and reps achieved in the Startup sheet.




                                             Page 25
                                                   Parameters


The parameters on this page are used for the internal calculations that the program uses.
Modify with care.



Weight Increment:        5
The smallest increment in weight your equipment allows you to load; for example, if your smallest plates are 2.5# each, this sh
If you have 1.25 pound weighths, set this to 2.5; if you have a full microloading set down to half pound plates, you could set th
When using less than 100 pounds or so, small plates are needed to fine tune the weights.




                                                     Page 26
                                               Parameters




ates are 2.5# each, this should be set to 5.
nd plates, you could set this to 1.




                                                Page 27
Exercise Substitutions:

Pulldowns for Chins - fine if you can't do chins

Swap Bench Press and Press - fine, especially for people with an overdeveloped bench and poor press.

Substitute cleans for rows - a common substitution for football players, the program has been done very successfully this way.
Consider also subbing rows for the chins on Wednesday if you sub cleans for rows. (Which do you need to work on more?)

Leg Press for squats - Don't even think about it. You may be able to substitute front squats, safety bar squats should be fine.




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 d poor press.

een done very successfully this way.
 h do you need to work on more?)

s, safety bar squats should be fine.

								
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