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Old 03-27-2009, 01:28 PM   #1 (permalink)
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Default Duffeymt's 12 Week Power Training
Program: Power Training by Coach Dos (with a Waterbury tweak)
Duration: 12 weeks

I will be doing the 3 day/week full body program changing the exercises after each 3 week interval. Instead of doing the traditional set scheme, I am incorporating Waterbury's method of targeting total number of reps, stopping each 'set' once speed and/or form is compromised. Everything is supersetted except the explosive lifts and the hip and knee dominant lifts.

Warm-up's are always mobility exercises and 3x5 of a barbell complex consisting of Romanian dead lifts, hang clean -> military press, reverse lunge

Weeks 1-3:

Explosive: 4-5 RM Total 20 Rest 75
Remaining: 10-12 RM Total 40 Rest 60

A
Explosive
Knee Dom Bi
Hip Dom Uni
Horiz Push Bi
Horiz Pull Uni
Vertical Push Bi
Vertical Pull Uni
Rotational
Bridging

B
Explosive
Hip Dom Bi
Knee Dom Uni
Horiz Pull Bi
Horiz Push Uni
Vertical Pull Bi
Vertical Push Uni
Rotational
Bridging
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Old 03-27-2009, 08:13 PM   #2 (permalink)
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Best of luck with your program.
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My blog: http://www.iammahler.blogspot.com/
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Old 04-01-2009, 05:51 PM   #3 (permalink)
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Week 1 Day 1
A

Exercises:
========== Explosive: 4-5 RM, Total 20; Rest 75 ==========

1 Arm Dumbbell Snatch
  • 50 lbs x 5
  • 50 lbs x 5
  • 50 lbs x 5
  • 50 lbs x 5
========== All Remaining: 10-12 RM, Total 35; Rest 60 ==========

Superset
Overhead Squat
  • 40 lbs x 8
  • 25 lbs x 10
  • 25 lbs x 10
  • 25 lbs x 10
Single Leg Romanian Deadlift
  • 85 lbs x 12
  • 85 lbs x 12
  • 85 lbs x 12

Superset
Push Up
  • BW x 12
  • BW x 10
  • BW x 10
1 Arm Standing Cable Row
  • 70 lbs x 10
  • 70 lbs x 10
  • 70 lbs x 10
  • 70 lbs x 5

Superset
Barbell Push Press
  • 85 lbs x 10
  • 85 lbs x 09
  • 85 lbs x 07
  • 85 lbs x 08
Side to Side Pull Up
  • -90 lbs x 16
  • -70 lbs x 08
  • -80 lbs x 09

Superset
Cable Rotation
  • 20 lbs x 10
  • 20 lbs x 10
  • 20 lbs x 10
Side Bridge
  • BW x 20 seconds
  • BW x 20 seconds
  • BW x 15 seconds
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Old 04-01-2009, 06:23 PM   #4 (permalink)
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Week 1 Day 2
B

Exercises:
========== Explosive: 4-5 RM, Total 20; Rest 75 ==========
Clean Pull
  • 175 lbs x 5
  • 175 lbs x 5
  • 175 lbs x 5
  • 175 lbs x 5
========== All Remaining: 10-12 RM, Total 35; Rest 60 ==========

Superset
Swiss Ball Glute
  • BW X 12
  • BW X 12
  • BW X 12
Drop Lunge
  • 75 lbs x 10
  • 75 lbs x 10
  • 75 lbs x 09
  • 75 lbs x 06

Superset
Dumbbell Bent Over Row
  • 95 lbs x 10
  • 95 lbs x 10
  • 95 lbs x 09
  • 95 lbs x 06
1 Arm Dumbbell Press
  • 40 lbs x 10
  • 40 lbs x 10
  • 40 lbs x 08
  • 40 lbs x 07
Superset
Pull Up
  • -70 lbs x 10
  • -70 lbs x 10
  • -70 lbs x 08
  • -70 lbs x 06
DB Shoulder Press
  • 30 lbs x 10
  • 30 lbs x 10
  • 30 lbs x 08
  • 30 lbs x 07
Superset
Cable Push Pull Rotation
  • Ran Out Of Time
Core Row
  • Ran Out Of Time
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Old 04-07-2009, 04:59 PM   #5 (permalink)
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Week 2 Day 1
A

Exercises:
========== Explosive: 4-5 RM, Total 20; Rest 75 ==========

1 Arm Dumbbell Snatch
  • 60 lbs x 5
  • 60 lbs x 5
  • 60 lbs x 5
  • 60 lbs x 5
========== All Remaining: 10-12 RM, Total 35; Rest 60 ==========

Superset
Overhead Squat
  • 25 lbs x 12
  • 25 lbs x 12
  • 25 lbs x 11
Single Leg Romanian Deadlift
  • 95 lbs x 12
  • 95 lbs x 12
  • 95 lbs x 08

Superset
Push Up
  • BW x 12
  • BW x 12
  • BW x 10
1 Arm Standing Cable Row
  • 70 lbs x 12
  • 70 lbs x 12
  • 70 lbs x 12

Superset
Barbell Push Press
  • 90 lbs x 09
  • 85 lbs x 08
  • 85 lbs x 07
  • 85 lbs x 08
Side to Side Pull Up
  • -80 lbs x 12
  • -80 lbs x 12
  • -80 lbs x 10

Superset
Cable Push Pull Rotation
  • 30 lbs x 12
  • 30 lbs x 12
Side Bridge
  • BW x 20 seconds
  • BW x 20 seconds
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Old 04-08-2009, 05:37 PM   #6 (permalink)
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Week 2 Day 2
B

Exercises:
========== Explosive: 4-5 RM, Total 20; Rest 75 ==========
Clean Pull
  • 175 lbs x 5
  • 175 lbs x 5
  • 175 lbs x 5
  • 175 lbs x 5
========== All Remaining: 10-12 RM, Total 35; Rest 60 ==========

Superset
Swiss Ball Glute
  • BW X 12
  • BW X 12
  • BW X 11
Reverse Lunge
  • 85 lbs x 12
  • 85 lbs x 11
  • 85 lbs x 09
Superset
Dumbbell Bent Over Row
  • 100 lbs x 10
  • 100 lbs x 09
  • 100 lbs x 08
  • 100 lbs x 07
1 Arm Dumbbell Press
  • 45 lbs x 10
  • 45 lbs x 09
  • 45 lbs x 07
  • 45 lbs x 08
Superset
Pull Up
  • -60 lbs x 10
  • -60 lbs x 09
  • -60 lbs x 08
  • -60 lbs x 07
DB Shoulder Press
  • 25 lbs x 12
  • 25 lbs x 11
  • 25 lbs x 10
Superset
Cable Push Pull Rotation
  • Ran Out Of Time
Core Row
  • x 08
  • x 07
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Old 04-14-2009, 05:13 PM   #7 (permalink)
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Week 3 Day 1
A

Exercises:
========== Explosive: 4-5 RM, Total 20; Rest 75 ==========

1 Arm Dumbbell Snatch
  • 65 lbs x 5
  • 65 lbs x 5
  • 65 lbs x 5
  • 65 lbs x 3
  • 65 lbs x 2
========== All Remaining: 10-12 RM, Total 35; Rest 60 ==========

Superset
Overhead Squat
  • 35 lbs x 12
  • 35 lbs x 12
  • 35 lbs x 11
Single Leg Romanian Deadlift
  • 100 lbs x 12
  • 100 lbs x 12
  • 100 lbs x 11

Superset
Push Up
  • BW x 12
  • BW x 10 (elevated)
  • BW x 12 (elevated)
1 Arm Standing Cable Row
  • 80 lbs x 12
  • 80 lbs x 12
  • 80 lbs x 10

Superset
Barbell Push Press
  • 85 lbs x 11
  • 85 lbs x 07
  • 85 lbs x 08
  • 85 lbs x 08
Side to Side Pull Up
  • -70 lbs x 12
  • -70 lbs x 12
  • -70 lbs x 10

Superset
Cable Rotation
  • 40 lbs x 10
  • 40 lbs x 10
Side Bridge
  • No Time
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Old 04-17-2009, 09:15 AM   #8 (permalink)
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Week 3 Day 2
B

Exercises:
========== Explosive: 4-5 RM, Total 20; Rest 75 ==========
Clean Pull
  • 185 lbs x 5
  • 185 lbs x 5
  • 185 lbs x 5
  • 185 lbs x 5
========== All Remaining: 10-12 RM, Total 35; Rest 60 ==========

Superset
Swiss Ball Glute
  • BW X 12
  • BW X 12
  • BW X 12
Reverse Lunge
  • 95 lbs x 12
  • 95 lbs x 09
  • 95 lbs x 07
  • 95 lbs x 07

Superset
Dumbbell Bent Over Row
  • 100 lbs x 12
  • 100 lbs x 09
  • 100 lbs x 09
1 Arm Dumbbell Press
  • 45 lbs x 11
  • 45 lbs x 10
  • 45 lbs x 09
  • 45 lbs x 05
Superset
Pull Up
  • -60 lbs x 12
  • -60 lbs x 09
  • -60 lbs x 08
  • -60 lbs x 06
DB Shoulder Press
  • 30 lbs x 12
  • 30 lbs x 10
  • 30 lbs x 10
Superset
Cable Push Pull Rotation
  • Ran Out Of Time
Core Row
  • Ran Out Of Time
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Old 04-23-2009, 10:06 AM   #9 (permalink)
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Week 4 Day 1
A

Exercises:
========== Explosive: 4-5 RM, Total 20; Rest 75 ==========

1 Arm Dumbbell Snatch
  • 65 lbs x 5
  • 65 lbs x 5
  • 65 lbs x 5
  • 65 lbs x 4
========== All Remaining: 10-12 RM, Total 35; Rest 60 ==========

Superset
Overhead Squat
  • 40 lbs x 12
  • 40 lbs x 12
  • 40 lbs x 09
  • 40 lbs x 06
Single Leg Romanian Deadlift
  • 105 lbs x 12
  • 105 lbs x 10
  • 105 lbs x 08
  • 105 lbs x 04

Superset
Incline Push Up
  • BW x 12
  • BW x 10
  • BW x 10
1 Arm Standing Cable Row
  • 80 lbs x 12
  • 80 lbs x 12
  • 80 lbs x 12

Superset
Barbell Push Press
  • 85 lbs x 10
  • 85 lbs x 08
  • 85 lbs x 08
  • 85 lbs x 08
Side to Side Pull Up
  • -65 lbs x 10
  • -65 lbs x 10
  • -65 lbs x 10

Superset
Cable Rotation
  • No Time
Side Bridge
  • No Time
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Old 04-23-2009, 04:58 PM   #10 (permalink)
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Week 4 Day 2
B

Exercises:
========== Explosive: 4-5 RM, Total 20; Rest 75 ==========
Clean Pull
  • 195 lbs x 5
  • 195 lbs x 5
  • 195 lbs x 5
  • 195 lbs x 5
========== All Remaining: 10-12 RM, Total 35; Rest 60 ==========

Superset
Swiss Ball Glute
  • BW X 12
  • BW X 12
  • BW X 12
Drop Lunge
  • 95 lbs x 12
  • 95 lbs x 10
  • 95 lbs x 10

Superset
Dumbbell Bent Over Row
  • 100 lbs x 10
  • 100 lbs x 10
  • 100 lbs x 10
  • 100 lbs x 05
1 Arm Dumbbell Press
  • 45 lbs x 12
  • 45 lbs x 11
  • 45 lbs x 10
Superset
Pull Up
  • -55 lbs x 12
  • -55 lbs x 10
  • -55 lbs x 07
  • -55 lbs x 06
DB Shoulder Press
  • 35 lbs x 11
  • 35 lbs x 08
  • 35 lbs x 07
  • 35 lbs x 07
Superset
Cable Push Pull Rotation
  • Ran Out Of Time
Core Row
  • Ran Out Of Time
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Old 04-24-2009, 02:39 AM   #11 (permalink)
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Hey,

could you post me a link to the source of this training method please? Just I have never heard of power training at such high reps.

Cheers!
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Old 05-07-2009, 04:19 PM   #12 (permalink)
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Men's Health Power Training -->

http://www.menshealth.com/powertraining/
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Old 05-07-2009, 04:42 PM   #13 (permalink)
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Week 4 Day 1
A

Exercises:
========== Explosive: 2-3 RM, Total 15; Rest 90 ==========

Hang Power Clean
  • 95 lbs x 3
  • 115 lbs x 3
  • 115 lbs x 4
  • 115 lbs x 4
  • 115 lbs x 3
========== All Remaining: 4-6 RM, Total 25; Rest 75 ==========

Superset
Clean Grip Deadlift
  • 225 lbs x 5
  • 225 lbs x 5
  • 225 lbs x 5
  • 225 lbs x 5
  • 225 lbs x 5
Single Leg Swiss Ball Glute
  • BW lbs x 5
  • BW lbs x 5
  • BW lbs x 5
  • BW lbs x 5
  • BW lbs x 5

Superset
Bench Press
  • 155 x 5
  • 155 x 5
  • 155 x 5
  • 155 x 5
  • 155 x 5
1 Arm Standing Cable Row
  • 90 lbs x 6
  • 100 lbs x 6
  • 100 lbs x 6
  • 100 lbs x 6

Superset
Barbell Push Press
  • 105 lbs x 6
  • 105 lbs x 6
  • 105 lbs x 6
  • 105 lbs x 5
Side to Side Pull Up
  • No Time

Superset
Reverse Wood Chop
  • 70 lbs x 10
  • 70 lbs x 10
4 Point Supine Bridge
  • BW x 10 seconds
  • BW x 10 seconds
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Old 05-26-2009, 01:40 PM   #14 (permalink)
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Week 4 Day 2
B

Exercises:
========== Explosive: 2-3 RM, Total 15; Rest 90 ==========

Jump Squat
  • 115 lbs x 4
  • 135 lbs x 4
  • 145 lbs x 4
  • 145 lbs x 4
========== All Remaining: 4-6 RM, Total 25; Rest 75 ==========

Superset
Romanian Deadlift
  • 145 lbs x 6
  • 145 lbs x 6
  • 145 lbs x 6
  • 145 lbs x 6
Bulgarian Split Squat
  • BW + 100 lbs x 4
  • BW + 100 lbs x 4
  • BW + 100 lbs x 5
  • BW + 100 lbs x 5
  • BW + 100 lbs x 5

Superset
Horizontal Row
  • BW X 6
  • BW X 6
  • BW X 6
  • BW X 6
1 Arm DB Bench Press
  • 50 lbs x 6
  • 50 lbs x 7
  • 50 lbs x 6
  • 100 lbs x 6

Superset
Chin Up
  • BW x 3
  • BW - 20 lbs x 5
  • BW - 20 lbs x 5
  • BW - 20 lbs x 6
  • BW - 20 lbs x 5
Dumbbell Alternating Shoulder Press
  • 45 lbs x 5
  • 45 lbs x 4
  • 45 lbs x 5
  • 45 lbs x 5
  • 45 lbs x 5

Superset
Cable Rotating Extension
  • 70 lbs x 10
  • 70 lbs x 10
Dynamic Plank
  • BW x 10 seconds
  • BW x 10 seconds
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Old 05-26-2009, 01:43 PM   #15 (permalink)
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Half Marathon on 05/17/09 - 1:54

1 week prior to race day and 1 week after were taper and recovery.

Continuing this program today for weeks 5 through 8 with 2-3 RM targeting 15 total reps for explosive movements and 4-6 RM targeting 25 total reps for all other exercises.
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Old 05-26-2009, 05:20 PM   #16 (permalink)
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Week 5 Day 1
A

Exercises:
========== Explosive: 2-3 RM, Total 15; Rest 90 ==========

Hang Power Clean
  • 125 lbs x 3
  • 125 lbs x 3
  • 125 lbs x 3
  • 125 lbs x 3
  • 125 lbs x 3
========== All Remaining: 10-12 RM, Total 35; Rest 60 ==========

Superset
Clean Grip Deadlift
  • 225 lbs x 5
  • 225 lbs x 5
  • 225 lbs x 5
  • 225 lbs x 5
  • 225 lbs x 5
Single Leg Swiss Ball Glute
  • BW lbs x 5
  • BW lbs x 5
  • BW lbs x 5
  • BW lbs x 5
  • BW lbs x 5

Superset
Bench Press
  • 155 x 5
  • 155 x 6
  • 155 x 6
  • 155 x 5
1 Arm Standing Cable Row
  • 100 lbs x 6
  • 100 lbs x 6
  • 100 lbs x 6
  • 100 lbs x 6

Superset
Barbell Push Press
  • Skipped
Side to Side Pull Up
  • BW - 45 lbs x 6
  • BW - 50 lbs x 6
  • BW - 50 lbs x 6
  • BW - 50 lbs x 6

Superset
Reverse Wood Chop
  • 70 lbs x 7
  • 70 lbs x 7
  • 70 lbs x 7
4 Point Supine Bridge
  • Skipped
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Old 05-29-2009, 09:40 AM   #17 (permalink)
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Week 5 Day 2
B

Exercises:
========== Explosive: 2-3 RM, Total 15; Rest 90 ==========

Jump Squat
  • 155 lbs x 3
  • 155 lbs x 3
  • 155 lbs x 3
  • 155 lbs x 3
  • 155 lbs x 3
========== All Remaining: 4-6 RM, Total 25; Rest 75 ==========

Superset
Romanian Deadlift
  • 155 lbs x 6
  • 155 lbs x 6
  • 155 lbs x 6
  • 155 lbs x 6
Bulgarian Split Squat
  • BW + 110 lbs x 5
  • BW + 110 lbs x 5
  • BW + 110 lbs x 5
  • BW + 110 lbs x 5
  • BW + 110 lbs x 5

Superset
Horizontal Row
  • BW X 6
  • BW X 6
  • BW X 6
  • BW X 6
1 Arm DB Bench Press
  • 55 lbs x 6
  • 55 lbs x 6
  • 55 lbs x 6
  • 55 lbs x 6

Superset
Chin Up
  • BW - 10 lbs x 5
  • BW - 10 lbs x 5
  • BW - 10 lbs x 5
  • BW - 10 lbs x 5
  • BW - 20 lbs x 4
Dumbbell Alternating Shoulder Press
  • 45 lbs x 5
  • No Time

Superset
Cable Rotating Extension
  • No Time
Dynamic Plank
  • No Time
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Old 06-02-2009, 04:26 PM   #18 (permalink)
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Week 6 Day 1
A

Exercises:
========== Explosive: 2-3 RM, Total 15; Rest 90 ==========

1 Hang Power Clean
  • 135 lbs x 3
  • 135 lbs x 3
  • 135 lbs x 3
  • 135 lbs x 3
  • 135 lbs x 3
========== All Remaining: 10-12 RM, Total 35; Rest 60 ==========

Superset
Clean Grip Deadlift
  • 235 lbs x 6
  • 235 lbs x 5
  • 235 lbs x 5
  • 235 lbs x 5
  • 235 lbs x 5
Single Leg Swiss Ball Glute
  • BW lbs x 6
  • BW lbs x 6
  • BW lbs x 6
  • BW lbs x 6

Superset
Bench Press
  • 165 x 5
  • 165 x 6
  • 165 x 5
  • 165 x 5
  • 165 x 5
Cable Rotating Extension
  • 80 lbs x 6
  • 80 lbs x 6
  • 70 lbs x 6
  • 70 lbs x 6

Superset
Barbell Push Press
  • 115 lbs x 6
  • 115 lbs x 6
  • 115 lbs x 5
  • 115 lbs x 5
Side to Side Pull Up
  • BW -45 lbs x 6
  • BW -45 lbs x 6
  • BW -45 lbs x 6
  • BW -45 lbs x 6

Superset
Reverse Wood Chop
  • No Time
4 Point Supine Bridge
  • No Time
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Old 06-08-2009, 05:39 PM   #19 (permalink)
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Week 6 Day 2
B

Exercises:
========== Explosive: 2-3 RM, Total 15; Rest 90 ==========

Jump Squat
  • 165 lbs x 3
  • 165 lbs x 3
  • 165 lbs x 3
  • 165 lbs x 3
  • 165 lbs x 3
========== All Remaining: 4-6 RM, Total 25; Rest 75 ==========

Superset
Romanian Deadlift
  • 175 lbs x 6
  • 175 lbs x 6
  • 175 lbs x 6
  • 175 lbs x 6
Bulgarian Split Squat
  • BW + 110 lbs x 6
  • BW + 110 lbs x 6
  • BW + 110 lbs x 6
  • BW + 110 lbs x 6

Superset
Horizontal Row
  • BW X 6
  • BW X 6
  • BW X 6
  • BW X 6
1 Arm DB Bench Press
  • 55 lbs x 6
  • 55 lbs x 6
  • 55 lbs x 6
  • 55 lbs x 6

Superset
Chin Up
  • BW x 3
  • BW - 10 lbs x 5
  • BW - 10 lbs x 5
  • BW - 10 lbs x 4
  • BW - 20 lbs x 5
  • BW - 20 lbs x 4
DB Alternating press
  • Skipped - No Time

Superset
Cable Rotating Extension
  • 80 lbs x 10
  • 80 lbs x 10
  • 80 lbs x 10
Dynamic Plank
  • Skipped - No Time
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Old 06-08-2009, 05:45 PM   #20 (permalink)
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Week 7 Day 1
A

Exercises:
========== Explosive: 2-3 RM, Total 15; Rest 90 ==========

Hang Power Clean
  • 135 lbs x 3
  • 135 lbs x 3
  • 135 lbs x 3
  • 135 lbs x 3
  • 135 lbs x 3
========== All Remaining: 4-6 RM, Total 25; Rest 75 ==========

Superset
Clean Grip Deadlift
  • 245 lbs x 5
  • 245 lbs x 5
  • 245 lbs x 5
  • 245 lbs x 5
  • 245 lbs x 5
Single Leg Swiss Ball Glute
  • BW x 6
  • BW x 6
  • BW x 6
  • BW x 6

Superset
Bench Press
  • 165 lbs x 5
  • 165 lbs x 5
  • 165 lbs x 5
  • 165 lbs x 5
  • 165 lbs x 5
1 Arm Standing Cable Row
  • Skipped - No Time

Superset
Push Press
  • Skipped - No Time
Side to Side Pullup
  • BW - 35 lbs x 5
  • BW - 35 lbs x 5
  • BW - 35 lbs x 5
  • BW - 35 lbs x 5
  • BW - 35 lbs x 5

Superset
Cable Rotating Extension
  • Skipped - No Time
Dynamic Plank
  • Skipped - No Time
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Old 06-16-2009, 12:11 PM   #21 (permalink)
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Week 7 Day 2
B

Exercises:
========== Explosive: 2-3 RM, Total 15; Rest 90 ==========

Jump Squat
  • 175 lbs x 3
  • 175 lbs x 3
  • 175 lbs x 3
  • 175 lbs x 3
  • 175 lbs x 3
========== All Remaining: 4-6 RM, Total 25; Rest 75 ==========

Superset
Romanian Deadlift
  • 185 lbs x 6
  • 185 lbs x 6
  • 185 lbs x 6
  • 185 lbs x 6
Bulgarian Split Squat
  • BW + 120 lbs x 5
  • BW + 120 lbs x 5
  • BW + 120 lbs x 5
  • BW + 120 lbs x 5
  • BW + 120 lbs x 5

Superset
Horizontal Row
  • BW X 6
  • BW X 6
  • BW X 6
  • BW X 6
1 Arm DB Bench Press
  • 60 lbs x 6
  • 60 lbs x 6
  • 60 lbs x 6
  • 60 lbs x 6

Superset
Chin Up
  • BW x 3
  • BW - 10 lbs x 5
  • BW - 10 lbs x 5
  • BW - 10 lbs x 5
  • BW - 10 lbs x 4
  • BW - 10 lbs x 4
Dumbbell Alternating Shoulder Press
  • No Time

Superset
Side Plank
  • BW x 30 sec
  • BW x 30 sec
  • BW x 30 sec
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Old 06-16-2009, 05:31 PM   #22 (permalink)
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Week 8 Day 1
A

Exercises:
========== Explosive: 2-3 RM, Total 15; Rest 90 ==========

Hang Power Clean
  • 140 lbs x 3
  • 140 lbs x 3
  • 140 lbs x 3
  • 140 lbs x 3
  • 140 lbs x 3
========== All Remaining: 4-6 RM, Total 25; Rest 75 ==========

Superset
Clean Grip Deadlift
  • 255 lbs x 5
  • 255 lbs x 5
  • 255 lbs x 5
  • 255 lbs x 5
  • 255 lbs x 5
Single Leg Swiss Ball Glute
  • BW x 6
  • BW x 6
  • BW x 6
  • BW x 6

Superset
Bench Press
  • 170 lbs x 5
  • 170 lbs x 5
  • 170 lbs x 5
  • 170 lbs x 5
  • 170 lbs x 5
1 Arm Standing Cable Row
  • Skipped - No Time

Superset
Push Press
  • Skipped - No Time
Side to Side Pullup
  • Skipped - No Time

Superset
Cable Rotating Extension
  • 80 lbs x 6
  • 80 lbs x 6
  • 70 lbs x 6
Dynamic Plank
  • Skipped - No Time
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Old 07-07-2009, 05:10 PM   #23 (permalink)
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Week 9 Day 1
A

Exercises:
========== Explosive: 4-5 RM, Total 20; Rest 75 ==========

1 Arm Dumbbell Snatch
  • 60 lbs x 5
  • 60 lbs x 5
  • 60 lbs x 5
  • 60 lbs x 5
========== All Remaining: 10-12 RM, Total 35; Rest 60 ==========

Superset
Overhead Squat w/ Bench
  • 25 lbs x 10
  • 25 lbs x 12 (added the bench)
  • 25 lbs x 12
Single Leg Romanian Deadlift
  • 95 lbs x 12
  • 95 lbs x 12
  • 95 lbs x 12

Superset
Feet Elevated Push Up
  • BW x 12
  • BW x 12
  • BW x 11
1 Arm Standing Cable Row
  • Skipped

Superset
Barbell Push Press
  • Skipped
Side to Side Pull Up
  • -65 lbs x 12
  • -65 lbs x 10
  • -65 lbs x 07
  • -65 lbs x 06

Superset
Cable Rotation
  • Skipped
Side Bridge
  • Skipped
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Old 07-07-2009, 05:12 PM   #24 (permalink)
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Week 9 Day 2
B

Exercises:
========== Explosive: 4-5 RM, Total 20; Rest 75 ==========
Clean Pull
  • 195 lbs x 5
  • 195 lbs x 5
  • 195 lbs x 5
  • 195 lbs x 5
========== All Remaining: 10-12 RM, Total 35; Rest 60 ==========

Superset
Swiss Ball Glute
  • BW X 12
  • BW X 12
  • BW X 12
Drop Lunge
  • 95 lbs x 12
  • 95 lbs x 10
  • 95 lbs x 08
  • 95 lbs x 07

Superset
Dumbbell Bent Over Row
  • 85 lbs x 12
  • 95 lbs x 12
  • 95 lbs x 12
1 Arm Dumbbell Press
  • 45 lbs x 12
  • 45 lbs x 12
  • 45 lbs x 12
Superset
Pull Up
  • -60 lbs x 12
  • -60 lbs x 10
  • -60 lbs x 07
  • -60 lbs x 06
DB Shoulder Press
  • Skipped
Superset
Cable Push Pull Rotation
  • Ran Out Of Time
Core Row
  • Ran Out Of Time
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