Elitefts Programs That Works 2

Programs that Work 2
44 More PR Breaking Training Programs

Complied by Team elitefts™
Table of Contents
6. Intro from Dave Tate
7. Josh Bryant—Three days a Week Strength Routine
13. Clint Darden—Speed Deadlift Program
19. Chad Walker—Squat Cycle
22. Chase Karnes—Strongman Nationals
33. David Allen—4 Weeks to Bigger Arms
36. Jo Jordan—Six Week Squat Program
38. Adam Driggers—12 Week Meet Cycle
41. Mike Robertson—Save Your Ball and Sockets!
45. Craig Rasmussen—Fat Loss for Dudes
53. Al Caslow—Hang On
56. John Meadows—Mountain Dog Training
103. Christopher Smith—Ten Commandments
105. Matt Rhodes—8 Week Athlete Training Template
107. Josh McMillan—12 Week Cycle
109. Molly Gallbraith—6 Exercises Young Athletes Must Master
112. Dave Kirschen—The Enes Project
117. Todd Hammer—Triphasic for the Gear Powerlifter
120. Mick Manley—12 Week Training
126. Joe Giandonato—225 Program
138. Clint Darden—Floor Press Program
141. Jen Petrosino—Raw Meet Prep
154. Alexander Cortes—12 Week Mixed Martial Arts Strength Program
162. Dave Tate—Bust a Bunch PR by the End of the Year
167. Julia Ladewski—Sample CBL Weekly Meal Plan
172. Marshall Johnson—My Use of Bands and Chains
3 | Programs That Work 2 elitefts.com

Table of Contents
173. Clint Smith—Deadlift Training Cycle
176. Bill Wallers—A 12 Week Quicky for the Older Gentleman
181. Jason Pegg—Block Periodization
185. JL Holdsworth—Bigify Diet
190. Brian Schwab—12 Week Raw Bench Routine
193. Doug Beringer—Comeback Training
202. CJ Murphy—DL Emphasis SMT Training
211. Vincent Dizenzo—Triples, Doubles, Singles
214. David Allen—4 Weeks to Bigger Arms
216. Steve Goggins—Off Season DL Routine
218. Clint Darden—Westside and 5/3/1 Mix
223. Brad Kelly—The One-Two Punch
225. Brian Carroll— 8-Week Strength Peaking Program
228. Zane Geeting— 8-Week Off-Season Squat Cycle for the injured Lifter
230. Adam Plagens—Training the Tactical Athlete
232. Scott Yard—A Meet Cycle for Success
235. Steven Diel—Former Weekender Program
249. Brandon Patterson—Deadlift Cycle for Average Joes
257. Dave Tate—Complete 31-week S4 Program
323. a. Reflections on the S-4 Program by Steve Colescott
327. b. Reflections on the S-4 Program by Steve Gabrielsen
329. c. Reflections on the S-4 Program by Ted Toalston
BONUS PROGRAMS
335. Mike Wunsch-TTraining for Busy Joes and Janes
344. Dianne Sykes-Scope-A Runner’s Guide to the Galaxy
347. Ryan Jobs-Creating a Champion: The Complete Off-Season Approach for Volleyball
elitefts.com Programs That Work 2 | 4

Three-Day Week Strength Routine
By Josh Bryant
Can you build impressive strength on a three-days a week program? Damn straight… if done right. This eight-week
plan will bring about big increases in the three power lifts. If it doesn’t, you just didn’t train hard enough!
•• All core movements should be performed with maximal force/speed while maintaining good technique (Compensa-
tory Acceleration Training).
•• If rest periods are not specified, use 2-5 min. on compound movements and 1-2 minutes for single-joint exercises.
•• Keep exercises in the specified order.
•• Follow this routine for eight weeks. After you have completed the eight weeks, retest your maxes on week nine.
•• Weights are based off of the percentage of your current one-repetition max. It is very important that you
start this program with an accurate max.
YOUR 8-WEEK PLAN:

THE FIRST FOUR
SETS/
DAY EXERCISE SETS/REPS SETS/REPS SETS/REPS
REPS
Week 4
Week 1 Week 2 Week 3 (Deload)
6/3 6/3 6/3 3/3

1 Barbell Squats (75%; rest (80%; rest 90 (85%; rest 120 (60%; rest 60
60 sec.) sec.) sec.) sec.)
3/3
1 Barbell Front Squats 3/3 3/3 3/3 (70% of weight
used on week 3)
3/6
One Leg Deadlifts Dumb-
1 3/5 3/4 3/3 (70% of weight
bells
used on week 3)
1 Glute Ham Raises 3/6 3/6 3/6 3/6
2/8
1 Land Mines 3/8 3/8 3/8 (70% of weight
used on week 3)

YOUR 8-WEEK PLAN:
THE FIRST FOUR
SETS/
REPS
Week 4
2/8 (70% of
Standing Weighted
1 3/10 3/12 3/12 weight used on
Crunches
week 3)
2/8
1 Barbell Bench Press 3/10 3/12 3/12 (70% of weight
used on week 3)
6/1 6/1 6/1 6/1

Standing Overhead Barbell
2 (75%; rest 60 (80%; rest 60 (85%; rest 90 (60%; rest 60
Press
seconds) seconds) seconds) seconds)
8/1 8/1 7/1 6/1

2 Dead Bench Press (Barbell) (65%; rest 30 (70%; rest 40 (75%; rest 50 (60%; rest 60
seconds) seconds) seconds) seconds)
2/8 (70% of
2 Dicks Press (Barbell) 3/8 3/8 3/8 weight used on
week 3)
3/6 (70% of
2 Pull-ups 3/6 3/6 3/6 weight used on
week 3)
2/15 (70% of
2 Zottman Curls 3/10 3/8 3/6 weight used on
week 3)
2 Planks (30 seconds) 3/1 3/1 3/1 3/1

YOUR 8-WEEK PLAN:
THE FIRST FOUR
SETS/
REPS
Week 4
15/1 12/1 10/1 6/1

2 Deadlift (Barbell) (75%; rest (80%; rest 45 (85%; rest 75 (75%; rest 60
30 seconds) seconds) seconds) seconds)
2/5 2/5 2/5 2/3

3 Sumo deadlifts (Barbell)
(55%) (60%) (65%) (55%)
2/6
3 Barbell Bent Over Rows 3/8 3/8 3/6 (70% of weight
used on week 3)
2/12
3 Barbell Shrugs 3/12 3/12 3/12 (70% of weight
used on week 3)
3 Neutral Grip Pull Ups 3/10 3/8 3/6 3/6
6/3 6/3 6/3

Close-Grip Bench Press
3 (60%; rest (65%; rest 60 (70%; rest 60 OFF
w/resistance bands
60 seconds) seconds) seconds)
For the last set of the Close-Grip Bench Presses, you will perform as many reps as possible, stopping one repetition shy of failure.

YOUR 8-WEEK PLAN:
THE LAST FOUR
SETS/
REPS
Week 8
5/2 4/2 2/1 3/3

1 Barbell Squats (90%; rest (95%; rest two (105%; rest (65%; rest 60
two minutes) minutes) two minutes) seconds)
3/3 3/3 3/3

1 Pause Squats (Barbell) 3/3 (55%)
(70%) (75%) (80%)
6/1 6/1 4/1

1 Dead Squats (Barbell) (65%; rest (70%; rest 60 (75%; rest 90 OFF
45 seconds) seconds) seconds)
3/3
1 Bulgarian DB Split Squats 3/8 3/8 3/6 (70% of weight
used on week 7)
2/8
1 Land Mines 3/8 3/8 3/8 (70% of weight
used on week 7)
2/10
Standing Weighted
1 3/12 3/10 3/10 (70% of weight
Crunches
used on week 7)

YOUR 8-WEEK PLAN:
THE LAST FOUR
SETS/
REPS
Week 8
Barbell Bench Press w/

2 OFF 3/1 (1RM) OFF OFF
resistance bands
2 Dead Bench Press OFF OFF 3/1 (1RM) OFF
6/3 6/4 6/4 6/3

2 Barbell Bench Press (85%; rest (75%; rest 60 (80%; rest 60 (60%; rest 60
6/2 6/2 6/3 3/3

Standing Overhead Barbell
2 (85%; rest (85%; rest 90 (85%; rest 90 (55%; rest 60
Press
5/1 4/1
2 Dead Bench Press (80%; rest (85%; rest 75 OFF OFF
60 seconds) seconds)
2/6
Floor Press Close Grips
2 3/6 3/6 3/6 (70% of weight
(Barbell)
used on week 7)
2/6
2 Pull-ups 3/6 3/6 3/6 (70% of weight
used on week 7)
3/12 rep 3/15

3/15 approxi- 2/15
Reverse Curls to failure/Bar- approximate Approximate
2 mate reverse (70% of weight
bell curls to failure superset reverse curl reverse curl
curl weight used on week 7)
weight weight
2 Planks (30 seconds) 3/1 3/1 3/1 3/1
3 Deadlifts, Reverse bands 3/1 (1RM) OFF OFF OFF

YOUR 8-WEEK PLAN:
THE LAST FOUR
SETS/
REPS
Week 8
6/1
4/1 2/1 6/1
(80%; rest
3 Deadlifts (95%; rest 150 (105%; rest (60%; rest 60
120 seconds)
seconds) 180 seconds) seconds)
10/1; 10/1;
3 Deficit Deadlifts OFF (60%; rest 45 (70%; rest 45 OFF
seconds) seconds)
2/8
3 One-Arm Dumbbell Rows 3/8 3/8 3/8 (70% of weight
used on week 7)
2/12
3 Dumbbell Shrugs 3/12 3/12 3/12 (70% of weight
used on week 7)
3/5
3/6 (max) 3/5 (max)
3 Neutral Grip Pull ups 3/5 (max) (70% of weight
used on week 7)
3/5
3 One Leg Dumbbell Deadlifts 3/6 3/5 3/5 (70% of weight
used on week 7)
6/3
6/3 (75%; rest 6/3 (80%; rest
3 Close-Grip Incline Press (70%; rest 3/3 (50%)
60 seconds) 60 seconds)
60 seconds)
For the last set of Close-Grip Incline Bench Presses, you will perform as many reps as possible, stopping one repetition shy of
failure.

Speed Deadlifts to Build The Deadlift
By Clint Darden
Watching people deadlift is often like watching a train wreck for me. Painful to watch, but I just can’t take my
eyes off of the screen. Most of the time what I see when people deadlift is wrong technique, and the fact that
they just lack the attitude to pull big. There are a few “Beauties’ about the deadlift:
1. It is the only lift I know of where you can crank it up to an eleven, and you don’t have to dial it back to
lift big weights. I have to dial the squat back to about a nine on the stupid level of intensity and the
bench press back to about an eight. The deadlift is just a matter of me stepping on the gas, hitting
the nose torque, and riding it like it is a roller coaster.
2. It is technical… but not much.
3. I’m good at it!
When I see people who are having deadlift issues, and they either fall into the category of having wrong
technique or lacking attitude, speed deadlifts is the direction that I like to tell them to take.
I’m sure that people are going to argue with me until the cows come home, but I’ll say it anyway. It is not a
speed pull unless band and/or chains are on the bar. I’m really not sure how anyone can call any lift a Speed/
Dynamic lift unless there are bands and/or chains on the bar…but that is better left for another time and
another website—noob argument!
Deadlifts with chains are awesome! They feel very similar to straight weight and have a great carryover to
your full pull. The downside is that they are often very expensive, won’t make your weaknesses stick out like
a sore thumb, and TSA gets upset when you try to put them in the overhead compartment of the guy sitting
in front of you. This leaves us deadlifting with bands. Now, a few years ago the “powers that be” came out
with about 42 different short pro bands, and I just had to have them all. So far, I haven’t found a use for
the Freaky Deaky Strong Yellow Bands, except for keeping my snorkel in place when I’m doing cardio… but I
bought them anyway. Okay, I bought every single band that they had, and this is what I learned…
The bands that seem to be the most useful for deadlifting are the Short Pro Monster Mini (thin black), Short
Pro Light (orange), and Short Pro Average (grey). Much less than this and I don’t think that they are really
giving you much to pull against, and anything more… well, you had better be a Freak Show of a puller to
make use of them.
A lot of people complain to me that using bands for their deadlifts ends up changing their technique and
really throwing things off for them. Why is this, they ask? They really have no idea until they get it on video
and send it to me. If you have a technical weakness or a weakness in your deadlift, pulling against bands will
make them stick out like a sore thumb! Most often, I see people locking out their knees FAST and then using
all lower back to pull the weight up. Rather than fixing this issue (let us call it a weakness), they just choose
to go back to what was not working for them in their previous comfort zone and avoid the bands.
So, why use the bands? Tons of reasons!
1. They WILL make your weaknesses stick out like crazy. I call this an OPPORTUNITY rather than a bad
thing. It is an opportunity to discover a weakness, fix it, and then watch everything else skyrocket up!
2. They will give you a choice: either pull with attitude or enjoy not making any of your lifts.
3. If technique is your major issue, you can use bands to train the deadlift with intensity and purpose…
and not get beat up.
4. You can “West Side” this mother up and set all kinds of new PRs, as long as you buy tons of bands!

5. Okay, so I only came up with four reasons off the top of my head…
So how do we set up a proper speed deadlift session? We don’t… we program a full week!
I train in the gym three days per week, and I’ve had great success with a three-day-a-week program. What?
Deadlifting three days a week is crazy? Everyone knows that deadlifting beats up your CNS more than any of
the other three exercises combined. Louie even said that “the Russians said it back in the 50s and 60s…”
(OK, that was funny right there…). Over time, the best deadlifters have all had one thing in common: A huge
work capacity, especially in the entire posterior chain (traps to ankles). So, you want to be a big deadlifter?
You had better increase your work capacity A LOT! You need to be CAPABLE of pulling three times a week at
least!
Day 1:
For me this would be Sunday, Another Fun Sunday, where I will normally deadlift, overhead press, and finish
off with two to five Strongman Events, GHR, and ABS.
My deadlift program will look like:
65% of my 1RM + Short Pro Average Bands (220 pounds at the top)
5 singles with 30 seconds of rest between
This will be an extremely tough pull and should basically end up being Max Effort. Your eyes might bleed,
and this is optimal.
Day 2:
For me this is Tuesday, my Bench Press Day, and I’ll do this near the end of the training session.
40% of my 1RM + Short Pro Monster Mini Bands (90 pounds)
4-6 singles with 30 seconds of rest between
I will normally stop around the sixth set—as long as they are feeling good, fast, and have a lot of attitude. NO
GRINDERS! This is what I call an “easy” day.
Day 3:
This is my Box Squat Day, no matter if I’m doing a DE Lower or 5/3/1 Variation. After my box squats and
Good Mornings I will do:
45% of my 1RM + Short Pro Light Bands (145 pounds)
4-6 singles (MINIMUM) with 15-30 seconds of rest between sets. I will often push these towards the 8-10
set range to be honest, as this is a really productive weight/band/percentage to build the deadlift. The goal

is to pull until I have pulled TWO CONSECUTIVE sets in a row that are getting slightly slower… then I’ll stop.
Whatever that takes! Sometimes you have a bad set, and it just ends up slow. So that doesn’t count unless
you have two bad sets in a row… then you are done, and you need to go sit in a corner and think about what
you have done for a while.
So, what does this do? If technique is your limiting factor, then you need to be getting in the reps on the
exercise, and deadlifts are no exception. I’m a firm believer that the point where the deadlift “beats you up”
is at the starting position. A couple of great ways to unload that portion is to buy a METAL KING PRO Deadlift
Suit (shameless I am), or pull with bands so that the weight is less at the bottom but gets heavy fast. If you
are on a standard Westside or 5/3/1 Program, AND you are deadlifting every week, you only get to deadlift
once a week and just for a few reps. THIS IS KEY! You need a chance to not only correct things (shin posi-
tion, get your shoulders behind the bar), but also you also (and this is a huge thing that people often forget)
need a time to try new things! Like what? Are you wondering if you need to look at slightly changing your
foot position? Maybe they should be a ½ inch wider or closer? Closer or farther from the bar (depending if
you pull raw or geared)? Would a slightly wider stance with your toes turned out help you after you’ve lodged
one too many Bid Mac’s into your mid section? You don’t want to waste an “IMPORTANT” day like your ME
or 5/3/1 Deadlift day finding out! Speed deadlifts give you a great opportunity to do so, as I’ve often pulled
as many as 30 working reps in a week… that is something that most people would not dare dream of doing.
Why not just pull a set of 4-10 reps and call it a day? Because pulling for reps does very little to build your
1RM deadlift technique. For starters, I don’t care what bearded tattooed guy tells you that you can bounce
your deadlifts—you shouldn’t. Have you ever noticed how many people have a horrible looking first rep, yet
their second and third and tenth look easy? Yeah, that’s because they don’t know how to pull a single. They
don’t know how to get into proper position (physically and mentally) to pull a good 1RM. So, making every
“rep” into a “single” is a great way to learn! Get used to going from a full standing position, pulling the rep,
and back again. The benefit of chains is that you can even take one step away from the bar and back to
the bar just as you would when pulling a 1RM, where as the bands require you to keep your feet stationary.
So why are the bands important? Can’t I just pull straight weight? No… it isn’t the same. If you ever wonder
why, then I encourage you to put 65% of your 1RM on the bar, and then add in the Short Pro Average Bands
and give a nice good pull. If you are not in the right frame of mind, you will not make the lift. Is it hard? Not
really (okay, so I’m not mentally normal and deadlifts are the highlight of my week), but you will be required
to give some serious effort on your first couple of reps. If you haven’t made up your mind that you are going
to pull hard, fast, and that you WILL FINISH THIS REP, then that REP will quickly turn into R.I.P.
How long should one follow this program? Isn’t that just the million Peso question? I have varying answers to
all kinds of situations. For people that need to really increase their work capacity and have technical issues,
I’d say to do it at least a month before looking to take it down to two days per week (Day 1 and Day 3).
Is this a good program to peak the deadlift? Probably not unless you have time, and you can take another
two to four weeks at the end to refine your full pull, work in your gear, and make sure that you are ready.
Saying that, I’ve followed this up with a new 1RM pull directly at the end, but I also know my strengths and
weaknesses fairly well. Normally, I’d have a client go in after four to six weeks off of this and pull straight
weight up to 88-90% x 3, THEN add another 10% in chains and pull a single. The next week would either be
a similar repeat… or taking a trip to PR City! Of course, it would all depend on how the training sessions were
going, how he felt, and if any adjustments needed to be made.

So, if you are having issues with the deadlift, especially if you are one of those guys who like to tell me that
“deadlifting every week just beats me up,” then I encourage you to give this an honest shot for four to eight
weeks. Build something. Get video. Review it! Have others review it! Send it to me, and if I don’t poke my
eyeballs out watching it… I’ll get you some feedback. Gain perspective on what real attitude and work ethic
means when it comes to deadlifting. Learn something!
But hey, who knows… I just love to deadlift, and I’ve always been decent at it. I’m also more than a little
psycho in the head (even though I look like a banker), but I’m also one of the few that have trained through
two decades AND STILL added 100 pounds to his deadlift through training intelligently.
Get To Work!
Clint

XPC Meet Squat Cycle
By Chad Walker
This is the squat cycle I used for the XPC meet last March where I hit a 1,100-pound squat.
My goal for this cycle was to overload weight on my back so that when meet day came, I didn’t feel like I was
getting crushed on the platform. I am a believer in using reverse resistance bands and feel they play an im-
portant role in all three lifts. The following cycle was a mix of some reverse band work I learned from reading
and watching BIG IRON videos. I learned the percents from my training partner Don Daubert. He has a ton of
experience and ever since I started using percents, I have consistently gotten stronger.
SQUAT CYCLE
WEEK 1: Warm up to 500 pounds, raw
Add briefs and work up to a heavy set of 5 reps. I base my set of 5 off of my 1-rep max (1RM). I do this by
multiplying my 1RM in briefs and knee wraps by .82%. If your 1 RM is 1,000 pounds, then you would use
820 pounds for your set of 5.
On this day I use a mini band for Ab/Adductors. I also work abs every week. I very my ab exercises between
hanging leg raises, decline, and cable abs.
Add briefs and work up to a heavy single in just briefs and knee wraps. I don’t add my knee wraps until I am
over 800 pounds. After you have hit your 1RM, add average reverse bands and throw on 100 pounds over
your last set. If your 1RM is 1,000 pounds, then you would add average rev bands and put 1,100 pounds
on the bar.
On this day I like to do high rep leg extensions and hamstring curls. I also work my abs again. I work my Ab/
Adductors, too.
WEEK 3: Warm up raw to 500 pounds
Add briefs and work up to a heavy set of 3 reps. I base my set of 3 reps off my 1Rm. I do this by multiplying
my 1RM by .88%. If your 1RM is 1,000 pounds, then you will use 880 pounds for 3 reps.
My accessories are the same this week as they are for WEEK 1.
Add briefs and work up to a 1RM. The goal is to go heavier then you did during WEEK 2. After establishing
your new 1RM, add 100 pounds and the average reverse bands for a single rep.
Accessory work is the same as WEEK 2.

WEEK 5: I don’t squat this week.
I know this is against popular belief, but it works well for me. Taking a week off of squats will not make you
weaker, and you will not forget how to squat. If you want to do something on this day, just hit high rep acces-
sory movements. A day off from squats keeps my brain and body fresh.
After this rest week, you will be adding your suit on top of your briefs. Your weights may vary, but to keep the
math simple, I went with basic numbers and jumps. The theory is still the same, so whatever you handle for
a 1RM, the percents still apply. I usually put my suit on just before 800 pounds.
WEEK 6: Warm up to 500 pounds, raw.
Add briefs and your suit and work up to a 1RM. You should be shooting to go heavier than you did in WEEK
4. After setting a new 1RM, add 100 pounds to the bar and average reverse bands and do that for 1 rep.
Keep the accessory work the same as WEEK 4.
Add briefs and your suit and work up to your set of 5 reps. This will be a personal record for you since your
1RM is growing. If your new 1RM is 1,050 pounds, then you will multiply that by .82%. That will be your set
of 5: 860 pounds. Keep the accessory work the same.
Add briefs and your suit and work up to a new 1RM. Again, go for a personal record (PR). After setting your
new PR, add the average reverse bands and add 100 pounds. Keep the accessory work the same as the
previous heavy weeks. However, if you feel something specific needs more work, add it in. If you feel that
your hamstrings are weak, hit some high rep sets with the heaviest weight you can handle for 15-20 reps and
knock out a few sets. If you do not have a hamstring/leg curl machine, you can always choke a resistance
band around a fixed object and do seated hamstring curls with it. Just hook it around the back of your heels,
walk out to a box, sit down, and start working your hamstrings.
Add briefs and work up to your new set of 3 reps using 88% of your previous 1RM. So if things are going great,
then you are around 1,075 pounds for a new 1RM. So multiply 1,075 by .88% and your new set of 3 reps is
with 946 pounds. Keep the accessory the same and keep the reps high.
WEEK 10: This is your last squat day before your meet.
Add your briefs and your suit and work up to your opener. If you are still feeling good, hit your projected
second attempt with reverse bands and call it a day.

WEEK 11: I take this as a rest week.
If anything, just hit your accessory work then take it easy.
Week 12: MEET DAY!
NOTE: Remember that this is what has worked very well for me in the past. Everyone responds differently
to heavy training, so listen to your body. If you are feeling beat up and need some rest, take it easy. Also
remember that since I have been following these percents, they have never let me down. What I mean by
that is percents never lie. So even if your 1RM seemed easy, still follow the planned percents. Your body and
mind will appreciate it. Most importantly, have fun and train hard!

Training Program of the 2012 North
America’s Strongest Man Runner-Up
By Chase Karnes, CSCS
I used the following program to prepare for the 2012 North American Strongman National Champion-
ships—a competition in which I took 2nd place in the Lightweight 200-pound class.
This was designed with my strengths and weaknesses in mind. I have been weight training consistently for
fourteen years, but I have only been training and competing in strongman for three years.
The events for my weight class for 2012 Nationals were:
Day 1:
•• Axle Clean & Press for reps with 250 pounds in 60 seconds
•• Yoke Walk/Frame Carry Medley (50 feet each): 600-pound Yoke/590-pound Frame
•• Car Deadlift for reps in 60 seconds
•• Atlas Stone over Bar (54 inches): 330-pound Stone in 60 seconds
Day 2:
•• Circus Dumbbell Clean & Press for reps with 175 pounds in 60 seconds
•• Husafell Stone Carry for max distance – 350 pounds
•• Suicide Medley (50 feet each): 225-pound Sandbag, 230-pound Keg, 360-pound Duck Walk,
650-pound Sled Drag (90 second time limit)
This training program was designed with the following factors in mind.
•• The overhead press is one of my stronger events. The competition weight is about 75% of my
1RM.
•• My best on Yoke before beginning this program was 750 pounds for 80 feet. This is also one of
my weaker events.
•• The frame carry is one of my better events. I have a solid grip and can move well carrying
weight. At 590-pound grip won’t be an issue.
•• My car deadlift is pretty strong. Last year the car deadlift was unbelievably heavy. I’m expecting
it to be the same this year.
•• Stones are another one of my stronger events. The weight of the stone shouldn’t be an issue.
The height is pretty tall, but as long as I perfect the technique of getting the stone high on
my chest, this shouldn’t be an issue either.
•• The circus dumbbell is heavy. Previously, my best on this is 170 pounds. I’ll need some tech
nique work here and some shoulder stability. I’ve got the strength, but I don’t have much
practice on the dumbbell.
•• I’m decent at the Husafell stone.
•• The suicide medley is just going to be brutal.
The program is divided into two 6-week training phases with a deload after the first six weeks and before the
competition. The training split is 14 days total, alternating workouts for the entire six weeks. In regards to
gym lifts, weeks one, three, and five are the same and weeks two, four, and six are the same. This is in terms
of exercises performed, but other variables change. Event days rotate on the same schedule, but there is a
bit more variation.

Block 1 began before events had been posted for Nationals. However, based off of the past two years of
Nationals, I had some ideas as to what they may be. Once events were announced during Block 1, I made
the appropriate changes to gym lifts and events so that they would be more specific to the events for
Nationals.
Block 1 – Week 1
Monday
A. Overhead Press – 3x3+

B1. Bench Press – 3x3+
B2. Chin Ups – 4x10
C1. Z-Press – 8,8,6
C2. Cross Body Hammer Curl – 3x10
D1. Face Pulls – 2x20
D2. SLSU – 3x10
Wednesday
A. Power Clean – 3x3 @ 85%

B. Deadlift – 3x3
C. Good Mornings – 8,8,6
D. Walking Lunges – 2x15
E. Ab Wheel Rollouts – 3x18
Saturday
A. Log Clean & Press – Work up to a 4RM

B. Yoke – 1 run for 80 feet @ 83%
C. Husafell Stone Carry – 1 set for max distance
D1. GHR – 3x8
D2. SLSU – 3x10
Week 2
Monday
A. Circus DB Clean & Press – Work up to a 5RM

B1. Incline Bench Press – 3x3+
B2. Suspension Rows – 5x10
C1. Barbell Curl – 5x10
C2. Close Grip Bench – 8,8,6
D2. Hanging Leg Raises – 3x10

Wednesday
A. Speed Deadlifts – 50% 6x1 with a 45-second rest

B. Front Squats – 3x3+
C. Walking Lunges – 2x15
D. Reverse Hypers – 2x10
E. Suitcase Carries – 2x50 ft.
Saturday (*Events have been posted)
A. Axle Clean & Press – Work up to a 3RM

B. Axle Press from Rack – 2x1 @ 90-95%
C. Yoke/Frame Medley (80 feet): 1 run – 80% Yoke/530-pound Frame
D. Atlas Stone Over Bar – 1 set AMAP in 1 minute @ 80%
E. Prowler Backwards Drag – 2 runs of 80 feet
F1. GHR – 3x10
F2. SLSU – 3x12
Week 3
Monday

B1. Overhead Press – 3x5+
C1. Z-Press – 3x10
D2. SLSU – 4x8
Wednesday

B. Deadlift – 3x5+
C. Good Mornings – 3x10
E. BLSU – 3x10
Saturday
A. Axle Clean & Press – 250 pounds x AMAP in 1 minute

B. Yoke/Frame Medley (80 feet): 1 run – 88% Yoke/580-pound Frame
C. Husafell Stone Carry – 1 set for max distance
D. GHR – 2x5, 1x10
E. Sandbag/Atlas Stone/Prowler Drag Medley (50 feet each) – 1 set

Week 4
Monday

C2. Close Grip Bench – 3x10
Wednesday

E. BKSU – 3x12
Saturday
A. Axle Clean & Press – Work up to a 5RM

*This day was programmed to include the following:
C. Keg/Sandbag/Stone/Prowler Drag Medley – 225/150/150/Heavy (50 feet each)
D. Atlas Stone to 54 inch Platform – 340 pounds for reps
I shut it down after axle clean & press. I felt like crap and my axle performance sucked bad. I had no “pop”
on the cleans or press. My body was achy and I was feeling beat up. I’ve been training long enough to
know my body and when I need to stop training. It doesn’t happen often, but it does happen. This was just
one of those days. I knew after axle that nothing positive was going to come of training, so I went home to
recover.
Week 5
*Quick note on this week: With Nationals being a two-day event, I start to program some back-to-back
event days. This does two things: (1) It allows my body to get accustomed to training with some accumu-
lated fatigue. (2) It allows me to experiment with different recovery methods to see what seems to help the
most.

Monday
A. Circus DB Clean & Press – Work up to a true 1RM and shoot for a PR
B1. Overhead Press – 5/3/1+
C1. Z-Press – 3x5
D2. BLSU – 4x6
Wednesday

B. Deadlift – 5/3/1+ (min reps)
C. Suited Deadlift – 1x1 @ 90%
C. Good Mornings – 3x5
Friday
A. Yoke/Frame Medley (80 feet): 1 run – 88% Yoke/580-pound Frame

B. Husafell Stone Carry – 1 set for max distance
C. Sandbag/Keg/Duck Walk/Prowler Drag – 215/230/300/Heavy
Saturday
A. Axle Clean & Press – Work up to a heavy single

B. Atlas Stone over 54 Inch Bar – 340 x AMAP in 1 minute
C. GHR – 3x6, 1xAMAP
Week 6
Monday
A. Circus DB Clean & Press – Work up to a double at 90% of 1RM

B1. Incline Bench Press – 5/3/1+

Wednesday

B. Front Squats – Work up to a true 1RM. Shoot for new PR
E. BKSU – 3x12
Friday
A. Husafell Stone Carry – 1 set for max distance

B. Sandbag/Keg/Duck Walk/Prowler Drag – 215/230/300/Heavy
Saturday
A. Axle Clean & Press – 250 pounds x AMAP in 1 minute.

C. Stone Over 54 inch bar – 340 x AMAP in 1 minute
D. GHR – 3x10
Week 7
Typically this would be a deload or off week. I decided to take the week off from gym lifts as planned; how-
ever, I didn’t like the idea of also taking off from events this week since I had already taken a day off from
events three weeks prior (the day I left after axle). So I decided to see how I felt that Friday and then make
the decision. I felt rested and recovered, so I went ahead and hit back-to-back event days.
Friday
A. Husafell Stone Carry – 1 set for max distance.

Saturday
A. Axle Clean & Press – Work up to a heavy single

B. Axle Press form Rack – 1x1 at 92%
C. Yoke – 50 ft. – 100% x 1
D. Atlas Stone over 54 inch bar – 300 x AMAP in 1 minute
E. GHR – 3x15

Block 2 – Week 1
Monday
A. Circus DB Clean & Press – Work up to 3RM

C1. Z-Press – 8,8,6
D2. BLSU – 4x6
Wednesday
A. Deadlift – 3x3+ (min reps)

B. Suited Deadlift – 1x1@90%
C. Car Deadlift – Work up to heavy triple
D. Good Mornings – 8,8,6
Friday

B. Atlas Stone over 54-inch Bar – 340 x AMAP in 1 minute
Saturday
Week 2
Monday

C2. Close Grip Bench – 8,8,6

Wednesday
A. Front Squats – 3x3+

B. Car Deadlift – Work up to a heavy double
D. BLSU – 4x7
Friday
A. Husafell Stone Carry – 1 set max distance

Saturday
A. Axle Clean & Press – Work up to a heavy double

B. Axle Press from Rack – 1x1 @ 94%
C. Yoke Walk – 810 x pick, 810 x as far as possible until drop x 1
C. Yoke/Frame Medley (80 feet): 1 run – 88% Yoke/580-pound Frame
D. GHR – 5x10
Week 3
Monday
A. Circus DB Clean & Press – Work up to a heavy single

C1. Z-Press – 3x10
D2. BLSU – 4x7
Wednesday
A. Deadlift – 3x5+
B. Car Deadlift – Work up to heavy single
D. Good Mornings – 3x10

Friday
A. Axle Clean & Press – 250 poundsxAMAP in 1 minute

B. Axle Cleans – 230 poundsxAMAP in 1 minute
B. Atlas Stone over 54-inch Bar – 340xAMAP in 1 minute
Saturday

B. Husafell Stone Carry – 1 set max distance
D. GHR – 3x8
Sunday
Prowler Pushes – 90 seconds work: 2 minutes rest x 3 rounds
Week 4
Monday
A. Circus DB Clean & Press – Work up to a 5RM, back off sets 3x1 holding lockout
Wednesday
A. Speed Deadlifts – 50% 6x1 w/45-second rest

B. Car Deadlift – Work up to a heavy triple
Friday
A. Sandbag/Keg/Duck Walk/Prowler Drag – 215/230/300/Heavy

Saturday
A. Axle Clean & Press – Work up to a heavy double

B. Axle Press from Rack – 1x1 @ 90%
C. Frame Carry – 2x50 feet with 580
C. Atlas stone over 54 inch bar – 1x3, 1x2
D. GHR – 4x8
Sunday
A. Prowler Push/Prowler Drag – 45 seconds push/45 seconds drag : rest 2 minutes x 4 rounds
Week 5
Monday
A. Circus DB Clean & Press – Work up to a heavy double

B1. Overhead Press – 5/3/1+
C1. Z-Press – 3x5
D2. BLSU – 4x8
Wednesday
A. Deadlift – 5/3/1+ (min reps)

B. Suited Deadlift – 1x1@90%
C. Car Deadlift – Work up to heavy set of 5
D. SLSU – 4x8
Friday

C. Atlas Stone over 54-inch Bar – 340 x AMAP in 1 minute
Week 6
Tuesday
A1. Ab Wheel Rollouts – 2x15

A2. GHR – 2x15
B. Prowler Push/Prowler Drag – 45 seconds push/45 seconds drag : rest 2 minutes x 2 rounds

Wednesday-Sunday
Foam Rolling, Mobility Drills, Massage, Light Walking
Week 7 – Competition Week
Foam Rolling, Mobility Drills, Light Walk (early in the week)
*Exercises with pairings are done as alternating sets. (Example: A1 and A2) A set of A1 is performed fol-
lowed by a short rest. Then A2 is performed followed by a short rest. This is repeated until all sets/reps are
completed.
*Where percentages are listed, this is a percentage of my current 1RM (rep max) for the particular lift.
* A modified version of Jim Wendler’s 5/3/1 percentages and sets/reps are used where you see (3x5+,
3x3+, 5/3/1+), but as you can see, it’s not a traditional 5/3/1 set up – it’s 3/5/1. Instead of the 90% that
Jim recommends, all numbers are based off of 95% for the first training block. Ten pounds is then added
to the lower body lifts and five pounds to the upper body lifts for the second training block. Max reps are
done unless otherwise noted by an abbreviation for minimal reps – (min reps).
*When working up to a RM – Such as a 5RM – I worked up to the heaviest weight I could handle with good
form for the target rep max.
*SLSU – Straight Leg Sit Up
*GHR – Glute Ham Raise
*BKSU – Bent Knee Sit Up

Four Weeks to Bigger Arms
By David Allen
If there are any constants across the board among all who engage in weight training, the desire for bigger
arms is one of them. Combined with a huge yoke and a wide chest, sleeve-stretching arms are the best way
to show the world you work out. In addition to their aesthetically pleasing attributes, large guns also aid
the lifter in strength-based activities. Total cross sectional area of a muscle group is a major determinant of
multiple strength categories for that muscle group as well. Due to changes in lever arm length, larger arms
can also provide better leverage in certain lifts. In the end, bigger arms are always better than smaller arms.
So how do we make them grow?
First, we must analyze the three mechanisms through which hypertrophy occurs. These three mechanisms
are 1) maximal mechanical tension, 2) muscular damage, and 3) metabolic stress. In short, this means that
in order to induce the greatest hypertrophy in a muscle, you must maximize the amount of weight lifted, the
amount of protein degradation you cause within the muscle, and the amount of metabolic stress you put
upon the muscle group.
Another aspect of muscle growth to consider is fiber type. It is known that fast twitch muscle fibers have
more potential for growth than slower twitch fibers, although they have growth potential as well. In order
to maximally tax all of our fast twitch muscle fibers, we have to engage our highest threshold motor units.
This can be achieved with varying methods that cause the greatest mechanical tension within the muscle.
Vladimir Zatsiorsky defined three methods for achieving this: 1) max effort method, 2) repetition effort
method, and 3) the dynamic effort method.
Taking all this into consideration, we can come to the conclusion that a program that uses multiple training
methods and incorporates varying movements, varying tensions, and varying sets and rep ranges is the best
method to induce the greatest possible arm growth. Also, it is important to prioritize our arm growth while
maintaining other muscle groups and fitness characteristics. Therefore, we will use a four-week training block
that has two training days dedicated specifically to arm growth and two days dedicated to the maintenance
of our other body parts. Since the arms are smaller muscle groups, I do not think it is necessary to have—nor
do I believe that they can handle—training blocks longer than four weeks when they are being trained with
such high intensity, volume, and frequency. Here is the general template for our arm training:
Arm Hypertrophy Template:
Exercise 1: Explosive lift using accommodating resistance, 3X1 tempo (3-second eccentric, explode up at
the bottom of the lift, 1-second contraction at the top), 5 sets of 5-7 reps
Exercise 2: Isolation lift with constant tension, 3 sets of 8-12 reps
Exercise 3: Major lift with extended intensity using accommodating resistance, 2 sets of 10 reps, 1 set of
max reps followed immediately by 1 or 2 drop sets.
Exercise 4: Pump exercise with full range of motion and a focused contraction at the top, 3 sets of 15+
reps

Weekly Training Template:
Monday: Arms
Tuesday: Rest
Wednesday: Lower Body Maintenance
Thursday: Arms
Friday: Rest
Saturday: Upper body Maintenance
Sunday: Rest
Weeks 1-4 Training
Monday
Standing Swiss Bar Curls against bands, 3X1 tempo, 5-7____5-7____5-7____5-7____5-7____

Cable EZ Bar Curls, 8-12____8-12____8-12____
Barbell Curls w/chains, 10____10____Max____Drop____Drop____
Single Arm DB Preacher Curls, 15+____15+____15+____
Close Grip Bench Press against bands, 3X1 tempo, 5-7____5-7____5-7____5-7____5-7____
Single Arm Overhead DB Extension, 8-12____8-12____8-12____
Dips w/ chains from belt, 10____10____Max____Drop____Drop____
Rope Pressdowns, 15+____15+____15+____
Wednesday
Squats (or box squats), 5____5____5____5____5____

Leg Press, 10____10____10____
Glute Ham Raises or Russian Leans, 5____5____5____5____5____
RDL or Reverse Hypers, 10____10____10____10____
Standing Calf Raises, 50 total reps
Any Abdominal Exercise, 100 total reps
Thursday
EZ Bar Skull Crushers w/ chains, 3X1 tempo, 5-7____5-7____5-7____5-7____5-7____

Single Arm Grenade Ball Cable Side Triceps Extension, 8-12____8-12____8-12____
JM Press against Bands, 10____10____Max____Drop____Drop____
Both Arm Overhead Kettlebell/DB Extension, 15+____15+____15+____
Seated Both Arm Chain Curls, 3X1 tempo, 5-7____5-7____5-7____5-7____5-7____
Cable Rope Hammer Curls, 8-12____8-12____8-12____
Alternating DB Curls against bands, 10____10____Max____Drop____Drop____
EZ Bar Preacher Curls, 15+____15+____15+____

Saturday
Incline Bench Press, 5____5____5____5____5____

Pull-ups/Pull-downs, 10____10____10____10____
Face Pulls, 15____15____15____
Stretch
There you go—a very simple four-week training block to put some size on your arms. Make sure your nutrition
is in check and you are taking in the requisite amount of nutrients necessary for growth. DO NOT try to do any
extra work on top of this or max out on your maintenance days. I know the maintenance days do not seem
like much, but that is the point. The training block only lasts four-weeks, so you can suck it up and tone it
down a notch on those days. If grip becomes a problem on some of the exercises, you can use chalk or lifting
straps. Your forearms will get plenty of work in so there is no need to do any extra. After you finish the four
weeks, take your arm training back down to one day a week or as accessories on your other days. You could
do an arm prioritizing block like this probably three or four times a year. Be smart, train hard, and make sure
you’ve got plenty of short sleeve shirts to show off your new guns.

Six-Week Squat Program
By Jo Jordan
This is a short squat template that I put together with the help of Jeremy Frey. It’s short because it was the
result of a last minute decision to enter a meet, and I had been training randomly in briefs but hadn’t been
in full gear yet. It’s designed to help me handle weight but to also work around back pain that I had been
dealing with—which later turned out to be the herniated disk that I had repaired. This cycle allowed me
to move an adequate amount of weight with slightly more reps than I’m used to, but still accomplish the
intensity and load I needed to make gains in my squat. All of the percentages were based off the estimated
max in both briefs and full gear that are listed at the top of the template. As you will see, I started with a
deload week due to the training intensity and time period of my previous training regimen, which required a
deload period to be fresh for what was ahead of me.
As you look at the template, you will also see that I also reduced the number of accessory movements I was
doing. This was so I could focus on the main movement since it was an abbreviated training cycle.
Full 950 Brief 785

Gear pounds pounds
Week Box/Full % Weight Reps Accessory Range Gear Bar

(lbs) Set
Deload full 70% 550 2x2 2 8-20 reps Briefs Texas bar
5 full 85% 810 2x3 2 8-20 reps Straps-up Texas bar

88% 835 2x2
4 full 88% 835 2x2 1 8-12 reps Straps-up Texas Bar

92% 875 2x1
3 full 95% 905 x1 1 8-12 reps Straps-up Texas Bar

97% 920 x1
2 Opener 90% 855 x1 8-20 reps Straps-up Texas Bar

95% 905 x1
Sunday Tuesday
1 Deload Squat bar x10 Bench bar x15
raw
135 x7 95 x10
225 x4 135 x8
315 2x1 225 2x1

Notes:
•• You might have to Deload for Week 2—you will have to see how you feel before we go there.
•• Only be lifting three days a week: one squat, one bench, one dead.
•• Do two to three accessory exercises after each: two sets between 8-10 reps.

Twelve-Week Meet Training Program
By Adam Driggers
The following is a “12-Week Meet Training Program” aimed at those who have competed for a long time or
those of us who are aging. Regardless of age, if you fit into either of these groups, you most likely experience
all of the same aches and pains that I do. Shoulders, low back, and elbows always creep up and sideline the
gains we were hoping to make. I’ve talked about this program before, but it’s a little different now. Before it
was an idea—something I thought, was even sure, would work, but it wasn’t proven. Now it has been proven.
It has seen me through two meets. It has given me two PRs on my deadlift and a near PR on my bench. My
old bench PR was set in 2007.
Let me first give you an update on my last two meets and a little history leading up to those meets.
I needed to qualify for the XPC Semi-Finals and was determined to do only what was needed to do to get
there. In spite of a conservative strategy, I would need to get a shirted bench in. If successful on the bench, it
would be the first time in two years that I hit a shirted bench in a meet. I had been bombing or backing out
of meets because of my elbows for two years… and getting lucky before that. I truly believed that I was done.
If the program I’m giving you here didn’t work, I was putting aside all desires to compete. I would concede.
The plan was to hit a conservative squat to open and put away the squat suit. The squat is what beats up
my shoulders and elbows. (My elbows, remember, are what makes me bomb on the bench). So, I wanted
to hit a squat and save everything I had for the bench. That went well with an 850-pound squat, but I didn’t
expect anything different. I put on my shirt to open with 605 pounds. My shirt blew on the attempt, but it was
successful… my first real bench in a meet in over two years and it was successful. It was a huge relief. I was
able to pull a small PR at 710 pounds.
Qualifying for the Semi-Finals made me realize that I would need to step it up. Not knowing what the lineup
would look like, I figured that I would need two or three squats and two or three benches to advance. I had
to truly test the program to see if it would carry me back to serious competition. Having now competed in the
Semi-Finals, I didn’t need to worry. I was the only 220-pound competitor left at the end, but I still needed to
test my elbows. Thankfully, it proved very successful. I successfully squatted my first and second attempts,
and I made a go with a third. On the bench I did the same—successful on the first and second attempts, and
a really close ride with a PR third. After all of that, I was still able to make three successful attempts with the
pull, ending with a PR. That gave me a PR total at 220 pounds and left me only seven pounds short of an
all-time PR for me in any weight class. More importantly, I finished the day with only a slight discomfort in my
elbows.
With all of that being said, I’m very excited about clearly writing out this program to share with the elitefts™
readers. It works. It works better than I expected. This is the exact program I will be following as I prepare for
the XPC Finals. It is a twelve-week program. It can be longer, but I don’t recommend shorter since you are
limited as to the number of times you are able to get into your gear (if you are a geared lifter). Although I will
write this for a geared lifter, you can also follow it to save your elbows if you are a raw lifter. You will simply
follow it exactly as written, but geared days will be heavy raw days.
Let’s get to it. You will read this calendar from the start of my cycle to the end, but I prepare my schedule
backwards. Start at your meet day and work back twelve weeks.

SUN MON TUE WED THU FRI SAT
Shirted Bench Light Pulls 550x1, Suited Squat 800x1

550x1 3 sets Rev Band 850x1
Light Bench acc. SSB GMs Cambered bar Box

work Squats in briefs
Shirted Bench Light suited Pulls Suited Squat 850x1

600x1 500x1, 3 sets Rev Band 900x1
Light Bench acc. Cambered Bar SSB in briefs

work GMs
Shirted bench Suited Pull 650x1 Suited Squat 900x1

625x1 (opener) Rev Band 950x1
Light Bench acc. Heavy Pin Pulls Cambered bar Box

work Squats in briefs
Shirted bench Suited Pull 700x1 Suited Squat 925x1

650x1 (second attempt) Rev Band 975x1
Light Bench acc. SSB GMs SSB in briefs

work Light Pin Pulls
Last shirt 675x1 Light Suited Pull Last Suited Squat

to a half-board 550x1 950x1
3 sets Rev Band 1025x1
Light Bench acc. Cambered Bar Cambered bar Box

work GMs Squats in briefs
Last shirt 700x1 Light Suited Pull Light Squat Straight

off a 1-board 500x1 bar
3 sets
This week: Rest,

no lifting, stay MEET DAY
mobile, watch
weight
Let me explain why this works.
Remember that this is designed for those of us who are beat up by age, years of lifting, or both. What this
program does is offer an adequate amount of time for a lifter’s shoulders and elbows to heal between lifts.
My specific issue was my elbows. Shoulders were secondary. Squatting with a straight bar kills my elbows—
it literally makes it impossible to bench heavy. Notice what this program does.

This program utilizes specialty bars to give your elbows adequate recovery time while allowing you to maintain
heavy- to moderate-squat training. Using this program, you will squat with a straight bar followed by a very
light bench session two days later. That shouldn’t be an issue. The following squat day, which is a week later, is
performed with a specialty bar that will take the elbows completely out of the lift. On the following bench day,
which is exactly nine days after your last heavy straight bar squat, is your heavy shirted bench day. If you have
done everything correctly, your elbows and shoulders should be completely recovered and ready for the carnage
of a heavy shirted day.
Let me address back day here. A straight bar shouldn’t be on your shoulders at all for any work done on your
back day. All good mornings are done with specialty bars. Pulling tractions the elbows, and personally makes
mine feel better, so that shouldn’t cause an issue.
After your heavy shirted bench day, you have four (plus) days of recovery before you squat heavy with a straight
bar again. For me, that is plenty of recovery. The squat is what really does work on my elbows, so I usually come
out of my bench sessions feeling okay. This is especially true after this program kicked in. In the past, I had
elbow pain constantly. Now I rarely have it.
Some notes:
I did not add accessory work to this program. Your accessory work should target your weak areas. Those are
impossible for me to know and address here.
Arm Training! This is extremely important. If you are experiencing pain in your shoulders and elbows, start
training your arms lightly but with tons of volume. You will find that, in a short period of time, you can begin
adding weight and cutting volume. However, while you are hurting, stay light and utilize quantity. This type of work
moves blood, and blood brings healing. Flush those joints. Once the pain is retreating, add weight so that you
can strengthen the areas that have become weak. Believe me, they are weak since you have backed off due to
pain.
I truly hope this program helps you like it has helped me. For two years I was on the edge of retiring. Currently, I
feel like I have several years of competitive lifting left in me. What a relief, considering my desire to compete is
still as strong as ever.
Good luck.
Powerlifting is a brutal sport.

Save Your Ball and Sockets!
By Mike Robertson, MS, CSCS, USAW
You push your body to the limits each and every workout.
And when all of your time and energy is focused on getting stronger, sometimes little things like mobility,
flexibility and joint health become after-thoughts.
While I’m not the strongest guy you’re ever going to meet, I’ve worked with, evaluated, and coached the
strongest of the strong. The freakazoids that routinely squat, bench press, and deadlift more than most mere
mortals can comprehend.
Why do they come to me? Or why would they ask someone such as myself for advice?
Because I know that if I can find that little weakness or limitation that’s holding them back, I can
effortlessly help them add pounds to their total.
I have a very specific belief:
You already know how to get strong. If you follow time-honored and proven principles, we can all get far
stronger than we’ve ever imagined.
If we can stay healthy.
My goal with this article is simple: To give you some basic tools to help you preserve the ball-and-socket
joints in your body—namely, your hips and shoulders.
These ball and-socket-joints are vital for your long-term health, mobility, and quality of life.
If you can keep these four joints moving and shaking well, you’ll not only be rewarded by less pain, but bigger
totals to boot.
Let’s do this!
A Brief Overview of the Ball-and-Socket Joints
In the first anatomy class I ever took, the professor took a fair amount of time covering the different types of
joints in the body.
Regardless, I think even as a young buck I realized that ball-and-socket joints were pretty cool!
Your hips and shoulders are unique, not only in their structure, but also in their function. Ball-and-socket
joints have incredible ranges of motion and mobility. For instance, while you have large ranges of motion
around the knee or elbow joints, you only have that motion in one direction.
In contrast, the hips and shoulders have a fair degree of movement in all planes of motion.

However, while there are many similarities between the hips and shoulders, there are a few fundamental
differences as well.
Without getting too geeky here, the biggest difference is in the passive (non-muscular) stability provided by
each joint. The ball sits much deeper in the socket of the hip, versus that of the shoulder.
In fact, many biomechanists would describe the ball of the shoulder as something similar to a golf-ball sitting
on a tee!
So while both need tons of range of motion, the shoulder will always inherently have more motion than the
hip, just due to its structure.
Your Joint-Health Arsenal
I’ve actually covered the “how to” section of this extensively before on elitefts.com. If you missed it, please
make sure to check out the link below:
The Keys to Upper Body Injury Prevention and Strength
What I want to focus on are a handful of joint health measures, and get you focused on doing them
religiously to keep yourself healthy over the long haul.
Joint Traction
Traction is awesome because it helps “open up” the joint at hand.
Think of it like this : every time you squat, bench press, or deadlift, you’re compressing your joints together.
And if you’re out of alignment or move poorly, this will increase the wear-and-tear on specific sections of
those joints.
To counteract this, joint traction (also known as “distraction”) can help open that joint space back up. Not to
mention the fact that it just feels good!
For the big guys I’ve worked with, I like to throw in a quick traction session both pre- and post-workout.
Pre-workout is beneficial because it helps open up that joint space, improves mobility, and just gets you
feeling good.
Post-workout, you’ve just spent the last one to two hours beating the hell out of your joints with heavy
weights. I don’t want my clients walking out of the gym feeling like shit, so a few minutes of traction helps
open that joint back up and gets it feeling immediately better.
Dynamic Mobility Exercises

Dynamic mobility exercises are critical as well. In this case, I also like to do them at two times:
1. Pre-workout (after your traction and self-myosfascial release work), and

2. On off-days as an active recovery session.
Dynamic mobility exercises/stretches are fantastic pre-workout because they not only work on the flexibility/
extensibility of a muscle, but they also use the nervous system to help control that motion and provide
stability.
Stability really is the name of the game if you want to be big and strong. If you’re floppy and unstable, you’re
not going to be able to turn on those big prime movers (pecs, lats, quads, hamstrings, glutes, etc.) the way
you’d like.
On off-days, rather than sitting on our duff and doing absolutely nothing, why not perform a quick-and-dirty
foam rolling routine/dynamic stretching routine to loosen up and get ourselves feeling a bit better?
Guys and gals who are consistent about this report less soreness between workouts, better mobility, and
fewer injuries. Quite simply, why wouldn’t you start doing this?
Static Stretching
While dynamic stretching/mobility work is all the rage, I’m still a fan of the old school static stretching.
When your goal is to move 1000-pound squats, or to break into the 308-pound or superheavyweight class,
you get bigger and stronger.
Big and strong is cool, but big and strong also means stiffer. Stiffness can help you move bigger weights,
but ultimately, you need to have enough flexibility/mobility to get into the right positions to compete in your
sport.
When it takes you that same 1,000 pounds to break parallel? Houston, we have a problem.
I like to recommend five to ten minutes of foam rolling, followed immediately by 15-20 minutes of static
stretching right before bed. This helps you unwind and relax, which has another additional benefit: better
sleep and recovery.
If you want the quick and dirty static stretching session, focus on these critical areas:
•• Pecs,
•• Lats,
•• Hip Flexors,
•• Quads,
•• Calves,
•• Hips,
•• Hamstrings, and
•• Lower Back.

If you do nothing else in this guide, try stretching three to four times per week for 15-20 minutes. I
guarantee you’ll see and feel a noticeable difference in your body.
Summary
Powerlifting is an amazing sport. I always enjoyed training, but it wasn’t until I started competed in
powerlifting that I realized how much I loved it.
I meet powerlifters all the time that are every bit as passionate, and it always hurts me to see them have to
quit the sport they love due to injury.
By following the basic guidelines I’ve provided here, you can add pounds to your total and years to your
career.
What do you have to lose?
It may not be ingrained in our male DNA, but when most of us started lifting weights, it sure seemed like all
of our workouts (no matter what the goal) were genetically predestined to be bench press, biceps curl, and

Fat Loss for Dummies
By Craig Rasmussen
triceps pushdown marathons four to five times per week… and not much else. I know that my own workouts
sure looked like this when I first started weight training way back in the late 80s. I don’t get to visit the typical
commercial gym too often these days, but each time I do, I feel like I have time warped back to the 80s—as
I see most guys doing the same stuff I did over twenty-something years ago. For whatever reason, not much
has changed, and it’s not their fault. They just don’t know any better. So, what’s a dude to do? I am going to
show you how to do better based on several things that we have learned over the years.
First, let’s be honest, dudes: you could probably stand to lose some “L-B’s” of body fat (I should note that
back in the 80s and 90s, we referred to guys most often as “dudes” in our vernacular instead of the currently
in vogue term of “bros”). Many guys, myself most definitely included, tend to find ourselves in a perpetual
“bulking” or mass-gaining mode. Why is this? Interestingly, for a lot of us dudes, the mirror often lies, and we
will see a much leaner version of ourselves staring back at us. However, if we were to take an honest self-
evaluation, such as a body composition test or to take some simple photos with only trunks on, many may be
very surprised and/or shocked with the results. It can be a real eye-opener when you learn that you are not
nearly as lean as you think you are. In other words, that 14-15% body fat that you think you are sporting…
it’s probably much closer to 21-22%. If you have taken this evaluation and have decided that it is time to get
leaner, it is also time that you overhaul your training program and make it more suited to the task at hand.
I write training programs at one of the leading fat loss gyms in the world, and we have quite a few males who
have come from the same place that you and I have. These guys are now typically middle aged and looking
to shed some fat, stay strong, and still feel a bit athletic while holding on to their inner “dude.”
I am going to share with you what I feel are some of the biggest mistakes that I see most guys make—when
left to their own devices—in regards to formatting their weight training programs for fat loss. Fixing these
mistakes immediately will fast track your progress and get you to your fat loss goals. I am then going to share
a snapshot of an eight-week training program that we have used with great success for dudes just like us.
1. Dudes Organize Their Training Like a “Bodybuilder.”
I certainly mean no disrespect to the competitive bodybuilding community by the above statement, and I
don’t think there is anything wrong with bodybuilding as a competitive pursuit—I am a fan. There is certainly
a lot to learn from bodybuilders. In fact, most dudes get our first exposure to weight training through
bodybuilders via muscle magazines and the Internet. The problem is that most guys think that following the
routines of competitive bodybuilders is the best way for the average person to train for fat loss. They will
typically organize their training sessions in terms of the body parts or muscles trained. This is actually not
very logical and not as productive as it could be since, in reality, your body works as an integrated unit—not
as individual parts or muscles. By the way, have you ever wondered how it was decided that certain muscles
get their own day while others don’t? It doesn’t really make sense to base how we allocate exercises to our
training days simply by using muscle groups as the main organizing factor. It makes much more sense to
base the allocation in regards to what the body does as it relates to basic human movements. If you think
more in terms of training basic movements and the body as a whole (the way it actually works), you will
actually train muscles as a by-product and get the results you desire. I really like a quote that I originally
heard from strength coach Nick Winkleman of Athletes’ Performance who stated, “When we just train
muscles, we forget movements, when we train movements, we never forget muscles.”
The other big problem with this approach is that time is a major limiting factor for most typical dudes. We all
have extremely busy lives with jobs and families. Do you really have the time to dedicate to training that a

professional bodybuilder (whose job is usually his training) would have? I don’t think so. In our experience
at Results Fitness (as we are currently working with well over 300 clients multiple times per week on
individualized programs), full body weight training routines done three times a week—based on a split of
basic human movements—will work far better for most dudes in terms of fat loss training. This allows you
to train with a higher frequency (you will actually hit muscle groups more often than typical body part split
routines) and get better results. At Results Fitness, instead of classifying our exercises by muscle group or
body part, we classify them simply based on what they are: basic movements. The classification that we use
is as follows:
• Squat
• Bend
• Push
• Pull
• Single Leg Stance
• Lunge
• Core
We will then allocate these movements to training days, as you will see in the following sample program.
2. Dudes Think More is Better.
More than likely, because of the heavy mainstream bodybuilding influence on general training as mentioned
above, most dudes usually think that to get results, they must train on that good ol’ five to six times per week
body part split routine with extremely high volume.
They also often think that they must use multiple exercises for each body part with tons of sets. You must
realize that you make gains while you are recovering from training, not during the actual training itself. There
is usually no need for exercises that are redundant. Think about it, what the heck is the leg extension going
to do for you that the squat doesn’t? The key is to focus on quality and not so much on quantity. As fitness
expert Paul Chek has stated, “exercise is like a drug.” With the correct dose and the correct drug, you will get
the desired response, and it all works. If you overdose or take the wrong drug, you can do more harm than
good and not get the desired response. One of the reasons why a three times per week full body routine
works so well is that you get a high frequency of training without overdoing it in terms of volume.
3. Dudes Do Too Many Single Joint Exercises.
Is it a federal crime to do some biceps curls and triceps pushdowns? Nope, but when the volume/number of
these types of exercises dominate your program, you will greatly diminish the effectiveness of your workouts,
particularly when it comes to fat loss. If you focus your training on heavy, multi-joint (compound) exercises—
such as squats, deadlifts, various presses, push ups, rows, chins/pull-ups, etc.—you will train much greater
amounts of muscle overall, and this will lead to more calories burned during and after your workouts. As a
general rule, the more muscle involved in an exercise the better.

But what if a dude’s goal is to also get bigger guns? Realize that spending the majority of your time and effort on
getting stronger on chin-ups/pull-ups, various rows, and various types of presses will get your arms bigger faster
than anything else. If you are unable to only do a single unassisted chin-up, what do you think will do more for
your biceps size: those 25- to 30-pound curls or focusing all of your time and energy on working on that chin-up
and getting to the point where you are doing multiple reps with an extra 25- to 50-pounds hooked up around
your waist?
4. Dudes Neglect Lower Body Training.
Squats aren’t simply a leg exercise, and deadlifts aren’t simply a back exercise. They are full body exercises that
involve just about every muscle in the entire body. If you have a 315-pound bar on your shoulders or upper
back, and you are getting ready to bang out a set of squats for eight reps, realize that your legs are not the only
things involved in the exercise. Your shoulders, upper back, core, etc., are all very heavily involved. They need to
be big enough and strong enough to support and move that load.
A lot of dudes think, “I get enough ‘leg’ work from running and playing hoops, so I don’t need to do squats,
deadlifts, lunges, step ups, etc.” Sorry, but that’s just not the same thing! Understand that approximately 70%
of your muscle mass is in your back, hips, and legs. If you omit these exercises, you are severely limiting your
results. Dare to be different and dare to get better results. At our gym, you will see everyone doing deadlifts,
squats, lunges, and various single leg exercises, thereby training “legs.” It is part of our culture here and one of
the reasons that we get the results that we do.
5. Dudes Rest Way Too Long Between Sets.
You know the scene at the local gym: guys taking five to ten minutes between sets of the same exercise,
shooting the breeze with their buddies while discussing any number of topics and paying no attention to the
time. This is not very effective if your goal is fat loss! Research and practical experience has shown us that
shorter rest periods lead to maximal metabolic disturbance, possibly due to the hormonal influence that is set
off by these shorter rest periods. It also allows us to increase overall caloric burn and total work performed in
the time allotted for the training session. The key is being able to combine shorter rests without compromising
the use of heavier loads in our compound exercises. How do we do this? Quite simply, we pair non-competing
exercises with short rests (30-60 seconds) between them. As an example, we might use the following pairing in
a program:
1A: Push Ups 2-3 sets 12 reps 60 sec. rest

1B: Reverse Lunges 2-3 sets 12 reps each 60 sec. rest
This allows us to increase the actual amount of work density done in a specified time period—as opposed to
doing each exercise one at a time with longer rests—which again leads to better fat loss results.
6. Dudes Think, “The Bench Press is More Than Just an Exercise, it is a Way of Life!”
I don’t think that there is any doubt that the bench press is the most overused exercise of all time. But, let me
state this up front, there is nothing wrong with the bench press! I love the bench press (as most dudes do).

The problem is when the bench press becomes your entire workout each time, rather than simply a part
of your training program. In other words, most dudes simply bench press way too often and with way too
much volume. This creates massive imbalances about the shoulder girdle. You need to strive for some sort
of balance in the amount of pushing and pulling movements that you perform. Since most guys have been
doing way more pushing for such a long time, it is a wise plan to purposely imbalance your training in the
other direction in performing more pulls than pushes. You need to include a lot of inverted rows, face pulls,
dumbbell rows, and cable rows. Remember the fact that 70% of muscle mass is in the back and legs? This
will do your shoulders a lot of good and help out with the fat loss process all at the same time. By the way, in
looking at the push pattern from a fat loss standpoint, the good old-fashioned push up is probably a better
choice than the bench press actually, as it involves a greater amount of muscle mass and integrates the core
to a greater extent at the same time.
With all of that said, let’s take a look at what a sample eight- to twelve-week training program would look
like.
The Dude Weight Training Plan for Fat Loss
Phase 1: 4-6 weeks
Day A
Range of Motion, Activation, & Movement Preparation. (Dynamic Warm Up of 8-10 drills)
1A: Horizontal Cable Woodchops 2 sets 10 reps each way 0s Rest
1B: Ab Wheel Roll Outs 2 sets 10 reps 60s Rest
2A: Front Squat 2-3 sets 6 reps 60s Rest
2B: Single Leg Ankle Mobility 2-3 sets 8 reps each side 0s Rest
OR
2A: Hex Bar Deadlift 2-3 sets 6 reps 60s Rest

2B: Hip Flexor Stretch 2-3 sets 30s each side 0s Rest
(Alternate using the front squat pairing and the deadlift pairing each workout day)
3A: TRX Inverted Rows 2-3 sets 10 reps 60s Rest

3B: Reverse Lunges 2-3 sets 10 reps each 60s Rest
4A: Push Ups 2-3 sets 10 reps 60s Rest
4B: Neutral Grip Face Pulls 2-3 sets 10 reps 60s Rest
Day B
1A: Side Plank 2 sets 20-40 sec. hold ea. 0s Rest

1B: Prone Jackknife 2 sets 10 reps 60s Rest
2A: Bench Press 2-3 sets 6 reps 60s Rest
2B: Figure Four Hip Stretch 2-3 sets 20s each side 0s Rest

OR
2A: Chin-Ups 2-3 sets 4-6 reps 60s Rest

2B: Leg Lowering Drill 2-3 sets 6 reps each side 0s Rest
(Alternate using the bench press pairing and the chin-up pairing each workout day.)
3A: 3-Point DB Rows 2-3 sets 10 reps each side 60s Rest
3B: Cross Over Step Ups 2-3 sets 10 reps each side 60s Rest
4A: DB Overhead Presses 2-3 sets 10 reps 60s Rest
4B: Swiss Ball Leg Curls 2-3 sets 10 reps 60s Rest
Phase 2: 4-6 weeks
Day A
1A: High to Low Cable Woodchops 2 sets 8 reps each way 0s Rest
1B: TRX Fall Outs 2 sets 8-10 reps 60s Rest
2A: Back Squat 2-3 sets 5 reps 60s Rest
2B: ½ Kneeling Ankle Mobility 2-3 sets 8 reps each 0s Rest
OR
2A: Deadlift 2-3 sets 5 reps 60s Rest

2B: Quadruped T-Spine Rot 2-3 sets 8 reps each side 0s Rest
(Alternate using the back squat pairing and the hex bar deadlift pairing each workout day)
3A: Single Arm Cable Rows 2-3 sets 12 reps each side 60s Rest
3B: RFE (Bulgarian) Split Squats 2-3 sets 12 reps each side 60s Rest
4A: T-Push Ups 2-3 sets 6 reps each way 60s Rest
4B: Neutral Grip Face Pulls 2-3 sets 15 reps 60s Rest
Day B
1A: Kettlebell Windmills 2 sets 5-8 reps each side 0s Rest

1B: Prone Pike 2 sets 8 reps 60s Rest
2A: Close Grip Bench Press 2-3 sets 5 reps 60s Rest
2B: Prone Piriformis Stretch 2-3 sets 20s each side 0s Rest

OR
2A: Neutral Grip Pull-Ups 2-3 sets 3-5 reps 60s Rest
2B: Leg Lowering Drill 2-3 sets 6 reps each side 0s Rest
(Alternate using the close grip bench press pairing and the neutral grip pull-up pairing each workout day.)
3A: TRX Inverted Rows 2-3 sets 12 reps 60s Rest

3B: Single Arm Single Leg RDL 2-3 sets 12 reps each side 60s Rest
4A: Barbell Overhead Press 2-3 sets 12 reps 60s Rest
4B: Swiss Ball Leg Curls 2-3 sets 12 reps 60s Rest
Notes:
Use this program three days per week on non-consecutive days, e.g. Mon/Wed/Fri or Tue/Thus/Sat. You
can choose to do it only two days per week, but you will need to extend it over six weeks instead of
four weeks if you do this.
Alternate the A and the B program each training day. For example, weeks 1 through 3 will look as follows:
Week 1: Monday - Workout A / Wednesday – Workout B/ Friday - Workout A

Week 2: Monday - Workout B / Wednesday – Workout A/ Friday - Workout B
Week 3: Monday - Workout A / Wednesday – Workout B/ Friday - Workout A
About Craig
Craig Rasmussen is a program design specialist and performance coach at Results Fitness in Newhall,
California. Results Fitness has been named one of America’s top ten gyms by Men’s Health magazine multiple
times.
Craig has been featured in several national publications including Men’s Health, Men’s Fitness, Muscle and
Fitness, and Runner’s World. He is a competitive powerlifter and Craig also coaches our powerlifting team at
Result’s Fitness.
Craig Rasmussen is a Certified Strength and Conditioning Specialist through the National Strength and
Conditioning Association. For more information, please visit: www.resultsfitnessuniversity.com.

Hang On!
By Al Caslow
When this routine was originally created, the one key objective was to make a strong deadlifter STRONG(ER).
When you consider the difficulty in improving an elite lifter’s deadlift, while also improving in the squat and
bench, it seems like a suicide task. Regardless of common sense, we had to try—and try we did.
This is the original routine that I drew up for Shawn Frankl after he had stalled multiple times in the mid-
700s. Our sole goal was to not slow down the other lifts while simultaneously hitting the deadlift hard—at
least hard enough to get it stronger.
The first thing we knew that was lacking was a specific and formal cycle. However, we also needed to identify
indicators. We needed to find which lifts would harness his weaknesses while also improving his technique.
Technique is easy; there’s no better way to get something better than to practice. Therefore, we knew that the
volume was going to get higher than it typically has been for him. Indicators were a different item for us, as
we really didn’t know where he was stalling. So we started from scratch, which makes this routine ideal for
someone looking to get his deadlift out of a rut.
The funny thing is that I had a million and one requests for this routine after Shawn hit his 780-pound
deadlift, which turned out to be about a 40-pound PR for him. This was also the third consecutive time that
he hit a PR using this routine (with minor tweaks and changes).
So, without further ado, here it is in its original form:
55% 3x6 Conventional

60% 3x5 Conventional
65% 6x4 Sumo
70% 3x4 2” platform Sumo


70% 2x4 Sumo

77% 2x3 Sumo
90% 3x2 Rev. Bands
79% 3x3 Sumo

86% 3x2 Sumo
95% 3x2 Rev. Bands
88% 2x2 Sumo

93% 3x1 Sumo
100% 3x1 Rev. Bands
70% 4x2 Sumo - Unload
95% 2x1 Sumo

98% 2x1 Sumo
90% 1 Sumo
93% 2x1 Sumo
70% 3x2 Meet week
Key notes about the cycle:
• Be very aggressive in your pulling. This doesn’t mean that you need to yank the crap out of the
bar; it means to be aggressive but technical in all reps.
• Do not be passive with any set and any rep. That won’t help your form; form needs to be im-
proved while firing in all cylinders—this is the very reason it’s easy to look amazing with lighter
weights.
• The last key is to never use your biggest max. You’re not 100% every week, so using your max
could be more damaging than helpful. Be conservative. We used 95% with Shawn—never more
but never less. The guy was a machine and could handle about anything thrown his way.
As for the specifics:
Notice we used deficit pulls at 2”. When using a platform, it needs to be 2” minimum, 3” max. Or you can
use all 35s instead. The purpose here is not to improve starting strength, but to help force you into proper
position. American powerlifters have the worst flexibility and hardly get into proper sumo position. Extending
the amount of stretch needed to get it right helps increase the range of motion in the hips. You won’t get
the necessary effect from one week, which is why we dedicated three weeks to this. There is always room for
general improvements like technique, form, and ROM.

As for the reverse band cycle after the platform work—this was solely to get more work from the floor but
to focus on working the mid/upper back more so than the hips. The reverse band allowed for full range (to
continue hammering technique), but it also relieved hip activation enough so as not to bang them too much.
It also increased the mid/upper back recruitment to lock out the heavier weight.
I love this routine so much that I kept it and have used it on many other lifters who were looking to improve
their deadlift. In fact, it was the template Mick Manley used (with some slight modification) to go from a mid-
600s pull to a low-700s pull. I also used this exact routine to get my first 700. Enjoy—it’s not as easy as it
looks!

Mountain Dog Training -
Champoinship Season - Program 3
By John Meadows
www.mountaindogdiet.com
Week 1 of 3 - Phase 1
Weeks 1-6 – Phase 2 not started
Weeks 1-3 – Phase 3 – not started
Week 1 – Low/Moderate Volume
Legs – 12 sets:
Barbell stiff leg deadlifts – 2-3 warm up sets. Push your hips back, keep back flat, and keep a slight bend in
the knees. Work into a good stretch. Use continuous tension with no locking out. Pyramid up to a good weight
and do 3 sets of 6 with it. 3 total work sets.
Leg press with elitefts™ bands– 2-3 warm up sets. Use 1 set of elitefts™ pro mini bands (black bands).
There is a “mountain dog training band pack” that can purchased here
If you get this, you’ll have all the bands you need for this program plus the next few. FYI: I don’t make any
money from it, I just think they are awesome. You’ll see.
Look at the video of me doing them on my YouTube channel. Look at where I have them attached. Make sure
you have somewhere where you can attach them. I also have a video showing you how to attach them.
How to attach the bands: http://www.youtube.com/watch?v=veSA3N_L6LE&feature=share&list=PLIDutekxQQ

GUfuCdBflfWkQR9KNCBsm0D
Do sets of 8 all the way up until you can barely get 8 reps. Stick with that weight and do 2 more sets with
it. FYI: I typically go up to 7or so plates a side with the bands for 8 reps, and without bands I can do more
like 10-11 for 10 reps. They make the movement hard and difficult. You are going to have to push all the way
through the rep, which will help your quads grow. These are awesome. 3 total work sets.
Hack squat – 1-2 sets of 6 reps to get your knees nice and warm. Place feet wherever you are your strongest
on these. Then do 1 hard set of 8 reps rock bottom with a pause at the bottom. I then want you to do a 2nd
set, which will include 2 weight drops. Start off the same weight you just did for 8 reps, and do 8, then cut
weight down, and do 8 more, then cut weight down, and do 8 more (so 24 reps total on this set). 2 total work
sets.
Step-ups – Hold dumbbells in your hand, or even plates, whichever you prefer. I want you to step up onto a
platform with the weight. Step up high enough so that you are stretching glutes well, and don’t just drop down
and slam your calf onto the ground when coming back down. I don’t want any ruptured Achilles tendons.
LOWER yourself down slowly. Stay on each leg for all reps, and then switch to other leg. I want 2 sets of 10
reps on each leg. 2 total work sets.
Lying leg curls – 2 sets of 25 – 2 regular sets of 25 reps with standard form. 2 total work sets.

Chest - 10 sets & Shoulders – 11 sets:
Nautilus or Hammer incline press – 2-3 sets of 10 to warm up. I want you to start with an incline machine
for this workout. If you don’t have any machines, you can use a Hammer Strength Incline. I want you to
pyramid up on these to a very heavy weight. Your rep scheme is 12, 10, 8, and 6 reps. Hopefully you have
machine that will allow you to drop into a good stretch. 4 total work sets.
Incline (very slight angle) dumbbell press – 2 sets of 6 to pyramid up to a heavy weight. Once you get
there I want 2 sets of 8 reps, with a good deep stretch at the bottom. 2 total work sets.
Bench press – 2 sets of 15 reps. Do not pause these, and do not lock them out. Touch your chest on each
rep though. These will burn like fire at this point. 2 total work sets.
Stretch pushups – These I have on my YouTube channel and website. Watch the video so you can see how
I use the step benches to assist with stretch, and also something to prop your feet up on for even more
stretch. This is going to feel awesome with the pump you will have at this point. 2 sets to failure. 2 total work
sets.
Heavy side laterals - 4 sets of 8. It is ok to swing these a little. I want you to use more weight then you
usually do. Lean forward just a tad to engage your rear delts some too. 4 total work sets.
Machine rear delt raises – 4 sets. Do 30 reps on first set. Rest 2 minutes then do 25 reps, rest 2 minutes
then do 20 reps, and one more for 15 reps. 4 total work sets.
Ultra wide grip overhead barbell presses – These will be done with light weight. Watch the form on my
YouTube channel and website. You take your grip all the way out to the end of the bar, and you lower it all the
way until it touches your chest. You only raise it to the top of your head. I want 3 sets of 12 reps. To give you
an idea of how hard these are, I use about 70-80 pounds on a good day. 3 total work sets.
Back – 12 sets:
Dumbbell Rows – Work up to a heavy weight and kill 3 sets of 8 with it. Make sure you are getting a good
stretch at the bottom on these. 3 total work sets.
Meadows Rows – I know this may seem identical from the first exercise, but it’s not. Your hand is pulling
with a different grip, and you are hitting lats from a different angle. Again, bust your ass and do 3 sets of 10.
Watch on my YouTube channel or website if you forget how to do these. 3 total work sets.
Deadlift – Now that your lats are trashed, let’s go crazy on some deadlifts. Your entire lat should be full of
blood from top to bottom, so this may feel way better in your lats than it ever has. I want you to do traditional
deadlifts off the floor. Do sets of 3 going up until you get to a weight that will be a tough 3. Once you get
there, you are going to do 10 reps with a 10 second break between reps. Do a rep, then step away and take
a few deep breaths, then get back in there. So it’s kind of like 10 sets of 1.
This is going to destroy your back. I am going to count this as 3 sets, not sure why—just feels right. 3 total
work sets.

Stretchers – With all the blood that is in your back, this will loosen everything up and help with lat width.
Watch the video on YouTube or on my website. Notice how I drop my head, straighten my arms, and stretch
on these. It will feel uncomfortable at first, but as you go it will be better and better. This movement is great
for width and detail. I want 3 sets of 10 reps. 3 total work sets.
Arms - Biceps –12 sets & Triceps 12 sets:
Rope pushdown - 3 sets of 12 to warm up and dumbbell curls 2-3 sets of 15 to warm up.
Tri-set 1
Dumbbell kickbacks for 12 reps then do seated dumbbell curls for 8 (palms facing up through entire
range of motion and do both arms at once). Then Bent over rope extension for 12 reps.
On the kickbacks, read carefully. We are going to hit all heads on the triceps. The first 6 reps do a standard
kickback in terms of hand position, and then on the last 6 reps turn your hands over so that your palms are
facing UP the whole time. It will crush the long and medial (inner heads) of your triceps with that grip. Work
your weight up on these, heavy reps with that palms up grip are brutal.
The 3rd exercise, bent over rope extensions, is when you face away from a pushdown and bend over at waist,
and extend arms out in front of you.
Do 4 rounds. 12 total work sets via 4 tri-sets.
Tri-set 2
Barbell curls for 8 reps with a 3 second negative on all reps, then do the Seated dip machine for 8 reps
with a 3 second negative on all reps. Finish with Machine preacher curls for 8 reps with a hard flex at the
top.
Do 4 rounds. 12 total work sets via 4 tri-sets.
Enjoy…this should only take about 30-40 minutes total…
Calves - 10 sets & Abs - 7 sets:
You can do calves and abs on any training day you choose.
Toe presses on leg press – Do 1-2 warm up sets. Focus on a good stretch at the bottom and flexing calves
at the top of the movement. Do 6 sets 15 with 30-second breaks. 6 total work sets.
Tibia raises – If you have one of the tibia raise machines, I want you to do these also. Do 4 sets of 15 reps
on each tibialis anterior. If you don’t have one of those machines, disregard this. 4 total work sets.
Hanging Leg Raise – 4 sets of 20 reps. 4 total work sets.
Incline sit-ups – 3 sets of 25 reps. 3 total work sets.

Week 2 – Low/Moderate Volume
Legs – 13 sets:
Lying leg curls – 2-3 warm up sets. I want you to do 3 sets of 10 reps. After the 10 reps, do 10 more
partial reps out of the stretched position on every set. 3 total work sets.
Squats– 2-3 warm up sets. Pyramid up doing sets of 8 reps. Once you get to a weight that you think will be
a tough 10, I want you to do that for your first set. Your second set I want you to go heavier and do 8 reps.
On your third set, I want you to go heavier and do 6 reps. On all 3 sets I want you to execute a 3 second
negative on the descent, on every rep. Go to parallel this week, no need to go below that. 3 total work sets.
Leg press with elitefts™ bands - Do 1 to 2 sets of low rep warm up. I want you to beat what you did last
week. Last week you basically did 3 sets of 8. You may not be as fresh after doing the squats first this week,
but PUSH yourself. You can beat what you did last week. I want 3 sets of 8 again, but I want you to do more
weight and use the exact same form (place your feet where you are strongest). 3 total work sets.
Use one Pro mini like you did last week on each side.
Heavy dumbbell lunge – Use straps to hold heavy dumbbells. I want you to do these one leg at a time. So
step with one leg, and bring trail leg back to even. Then step with the same leg again. Come to a complete
stop between each rep to kill momentum. Take 10 steps with one leg, then turn around and take 10 steps
coming back with the other leg. I want 2 rounds. 2 total work sets.
Dumbbell stiff legged deadlifts – Work the stretch on these. I want 2 sets of 20 reps. Keep a slight bend in
your knees while doing these. 2 total work sets.
Chest – 11 sets & Shoulders – 11 sets:
Nautilus incline press – 2-3 sets of 10 to warm up. I want you to start with an incline machine for this
workout, same as last week. If you don’t have any machines, you can use a Hammer Strength Incline. I want
you to pyramid up on these to a very heavy weight. Your rep scheme is 12, 10, 8, and 6 reps. 4 total work
sets.
Decline (very slight angle) dumbbell press – 2 sets of 6 to pyramid up to a heavy weight. Once you get
there, I want 3 sets of 8 reps with a good deep stretch at the bottom. Flex these at lockout for a second
before coming back down. 3 total work sets.
Incline barbell bench press – 4 sets of 8 reps. This is just like last week, except we made this inclines this
week and brought the reps down a tad. Do not pause these and do not lock them out. Lower to an inch or so
above your chest before driving back up. 4 total work sets.

In between sets of incline barbells, I want you to get a flexible tubing type band and do the stretching that
I have in the high intensity chest video on my website and YouTube channel. This is where you straighten
your arms out in front of you holding the band, and then rotate back until band comes behind you to lower
back, then back overhead and out front. Arms should be straight the whole time. I want 10 reps per set.
Machine side laterals with extra eccentric load – Do 8 hard reps of side laterals on a machine with extra
resistance on the way down (someone pushing your arms down), then pump out 8 more without the extra
resistance. 4 total work sets.
Continue with the band stretching in between sets for 10 reps. Your shoulders will be on fire.
Machine rear delt raises – 4 sets of 20 reps with 90-second breaks. Flex hard on each rep. 4 total work
sets.
Continue with the band stretching in between sets for 10 reps.
Over and back barbell presses – These will be done with light weight. Watch the form on my YouTube
channel and website. I want 2 sets of 12 reps. To give you an idea of how hard these are, I use about 90-
100 pounds on a good day. 2 total work sets.
Back – 13 sets:
Meadows Rows – Yes, we are doing these again. Get after these: use perfect form, but push the weight ok.
Do a few warm up sets then do 4 sets of 8 hard reps. Watch on my YouTube channel or website if you forget
how to do these. 4 total work sets.
Lat pulldowns – I want you to do regular front lat pulldowns this week, with a squeeze at the bottom.
Make sure you stretch out at the top of the movement too. Start with a wide grip and then as you add weight,
bring your grip in a little bit closer each set (slightly closer so you can handle more weight). 3 sets of 10. 3
total work sets.
Cable low rows w/ single handles– Sit up straight and really focus on flexing your lower lats by driving
elbows back as you do these. Do not lean forward and stretch on these this week. Flex the crap out of your
lower lats. 3 sets of 10. 3 total work sets.
One-arm lat pulldowns– This is a pulldown version where you drive your elbow down with your palm facing
toward you (like an underhand grip). Use a single handle, and do all 8 reps on one side, before doing other
side. Don’t arch your back on these excessively. I sit/tilt back a bit and then just drive my elbow straight
down to the floor and flex lower lats. 3 total work sets.
Arms - Biceps - 12 sets & Triceps 12 sets:
Rope pushdown - 3 sets of 12 to warm up

Superset 1
Rope pushdowns – Sets of 12 with a hard flex at the bottom.
Immediately to:
Dip Machine – Try to work up to a very heavy weight. Rep scheme is 15, 12, 9, and 6.
Do 4 rounds of the above. 8 total work sets via 4 supersets.
Superset 2
Heavy pronated dumbbell kickbacks - Sets of 8 reps. I want you to use a heavy weight and, most
importantly, I want you to keep your palms facing UP THROUGHOUT the movement. In other words, your
thumbs stay at your sides, and pinkie is away from body. Tilt your body down a bit more than usual and really
drive the weight up high.
Immediately to:
Bent over rope extension - Sets of 12.
Do 2 sets of dumbbell curls to warm up biceps.
Superset 3
Seated dumbbell curls - Keep palms up the entire time. No supinating. Lower with a 3-second descent. Sets
of 8 reps.
Immediately to:
Machine preacher curls - Use both arms at once. Flex hard at top for 10 reps.
Superset 4
Reverse EZ bar curls – Sets of 15 reps.
Immediately to:
Hammer curls – Sets of 10 reps. Do both arms at once.

Calves - 10 sets
at the top of the movement. Do 10 sets of 15 reps with 30-second breaks. 10 total work sets.
Tibia raises – Same as last week. If you have one of the tibia raise machines, I want you to do these also.
Do 4 sets of 15 reps on each tibialis anterior. If you don’t have one of those machines, disregard this. 4 total
work sets.
Abdominals– 8 sets
Pick one exercise from the following to hit lower abs:
•• Hanging Leg Raises
•• Leg raises with your elbows supported on pad
•• Leg raises on a decline board/bench
•• V ups
Pick one exercise from the following to hit upper abs:
•• Incline sit ups
•• Rope pulldowns/crunches
•• Band crunches
For abs – these will always be simple. You will pick an exercise from the first list and do 4 sets of 15-25
reps depending on how hard they are. Next, you will pick an exercise from the upper ab list and do the
same. Each ab workout will be 8 sets.

Week 3 – Moderate volume
Legs – 13 sets:
Lying leg curls – 2-3 warm up sets. I want you to do 3 sets of 15 reps. I want these done one leg at a time so
you can focus on each ham. Do all 15 reps on one leg and then repeat on the other leg. 3 total work sets.
Squats– 2-3 warm up sets. Pyramid up doing sets of 8 reps. Once you are ready to go, we are going to do
sets of 6. The first set should be something you can usually do for around 10 reps. You are going to leave a
few reps in the tank on each set except for the last one. Add some weight and do 6 again. Then on one final
set, add weight again. This last set should be a very hard 6, but should still be done with perfect form. Go to
slightly above parallel this week, no need to go below that. 3 total work sets.
Leg press with elitefts™ bands - Do 1 to 2 sets of low rep warm up. I want you to beat what you did last
week AGAIN. I want 3 sets of 8 again, but I want you to do more weight and use the exact same form (place
your feet where you are strongest). 3 total work sets.
Use the monster mini bands this week in place of the pro minis. They will be a bit tougher.
Smith machine lunges – I want 10 reps with each leg. Do all the reps on one leg before moving to the other
leg. This should burn like fire. It won’t take much weight. 2 total work sets.
Smith machine stiff legged deadlifts – Work the stretch on these. I want 2 sets of 15 reps. Keep a slight
bend in your knees while doing these. 2 total work sets.
Hammer strength incline press – 2-3 sets of 10 to warm up. I want you to pyramid up on these to a very
heavy weight. Your rep scheme is 10, 8, 6, and then a drop set. For the 4th set/drop set: Do the weight you did
for 6 reps again for 6, then drop the weight and do 6 more, and then drop the weight again for another 6 reps.
Remember to stretch at the bottom. 4 total work sets.
Incline barbell bench press – 4 sets of 6 reps. Take 1-2 sets to get to a weight that is a challenging 6 (but
you can do with perfect form). Do 4 sets of 6 with it. Lower bar to one inch above chest and do not lock out.
We want continuous tension. 4 total work sets.
Flat bench press – I want you to do 3 sets of 15 with a wide grip. Take these down and touch your chest and
drive to ¾ lockout. 3 total work sets.

Stretch pushups – These I have on my YouTube channel and website. Watch the video so you can see how I
use the step benches to assist with stretch and also something to prop your feet up on for even more stretch.
This is going to feel awesome with the pump you will have at this point. 3 sets to failure. 3 total work sets.
In between sets of stretch pushups, I want you to get a flexible tubing type band and do the stretching that
I have in the high intensity chest video on my website and YouTube channel. This is where you straighten
your arms out in front of you holding the band and rotate back until band comes behind you to lower back,
then back overhead and out front. Arms should be straight the whole time. I want 10 reps per set.
Dumbbell Rear raises – 1 warm up set then 3 sets of 10 reps. 3 total work sets.
Machine press with palms facing each other – 4 sets of 12 reps. Flex hard on each rep. 4 total work
sets.
Ultra wide grip overhead barbell presses – These will be done with light weight. Watch the form on my
YouTube channel and website. I want 3 sets of 12 reps. 3 total work sets.
Dumbbell rear delt raises lying on an incline bench – Destroyer set—hang and swing heavy dumbbells for
60 reps. Drop the weight in half, and do 30 more reps, then drop the weight in half again and do 10 reps.
On the last 10 reps, flex your rear delts as hard as you can. I have video of this on my YouTube channel and
website. 1 total work set.
Back – 15 sets:
Meadows Rows – Yes, we are doing these AGAIN. Get after these: use perfect form, but push the weight ok.
Do a few warm up sets then do 3 sets of 10 hard reps. Try to do the heavy weight you did for sets of 8 last
time for sets of 10 this week. Watch on my YouTube channel or website if you forget how to do these. 3 total
work sets.
Smith machine barbell row – For all the reps on these, do a rest/pause. Set the stops so that the weight
goes to about mid-shin. Set the weight down and relax, then DRIVE it up as hard as you can. Pull these up
a little higher this week. Pull into your upper abs—lets get some extra rhomboids and traps. 3 sets of 8 rest/
pause reps. 3 total work sets.
Narrow grip chins– I want you to do these with a palms facing in/each other grip ok. 3 sets to failure. I am
hoping you get 8-12 reps. 3 total work sets.
Dumbbell pullovers– These are to be done in the style where you lay on the bench—not across it. You hang
your head off the end of the bench and slowly work into a nice stretch. Only bring the dumbbell back to the
top of your forehead. Watch my YouTube video or website video to see exact form. Do 3 sets of 12 reps. 3
total work sets.

Barbell shrugs – Do 3 sets of 15 on these. Pause at the top for 1 second and flex. Try not to let your arms
bend. Use your traps! 3 total work sets.
Rope pushdown - 3 sets of 12 to warm up.
Superset 1
Single arm pushdowns – Sets of 12 with a hard flex at the bottom. Use an overhand grip. Let your arm
forearm come up high for a good stretch, then ram it down and flex tris. You should feel a hard contraction in
outer/long head. Switch your starting arm each set.
Immediately to:
Dip Machine – Try to work up to a very heavy weight. Rep scheme is 12, 10, 8, and 6. On the last set of 6,
I want these to be a set of negatives only. Load the machine up and lower the weight slowly (lower as in the
eccentric part of the movement). Have your partner help you push weight down and repeat on this set.
Superset 2
Heavy Dumbbell kickbacks - Sets of 8 reps. I want you to use a heavy weight and, most importantly, I
want you to keep your palms facing UP THROUGHOUT the movement, just like last week. In other words, your
thumbs stay at your sides, and pinkie is away from body. Tilt your body down a bit more than usual and really
drive the weight up high.
Immediately to:
Lying EZ bar extensions/skullcrushers - Sets of 10. This stretch should feel superb after all the flexing up
to this point.
Do 2 sets of dumbbell curls to warm up biceps.
Superset 3
Seated dumbbell curls - Keep palms up the entire time. No supinating. Lower with a 3-second descent.
Sets of 8 reps. Then after you do your 8 reps, continue the set by doing 8 more hammer curls. You don’t need
a 3-second descent on these. Just use that on the seated dumbbell curls. You can do the dumbbell curls
standing too if you like.
Immediately to:
Machine preacher curls - Use both arms at once. Flex hard at top for 8 reps.

I just stand right beside the machine curl with my dumbbells and do those, then drop them and sit down on
this machine and keep going.
Superset 4
EZ bar curls – Sets of 8 reps with a 3-second descent.
Immediately to:
Reverse EZ bar curls – Sets of 15 reps. No slow descent, but flex arm for 2 seconds in contracted position.
Standing calf raise – Do 1-2 warm up sets. Focus on a good stretch at the bottom and flexing calves at the
top of the movement. Do 6 sets of 15 reps with 60-second breaks. 6 total work sets.
Tibia raises – Same as last week. If you have one of the tibia raise machines, I want you to do these also.
Do 4 sets of 15 reps on each tibialis anterior. If you don’t have one of those machines, disregard this. 4 total
work sets.
Hanging Leg Raise – 4 sets of 20 reps. 4 total work sets.
Incline sit ups – 4 sets of 25 reps. 4 total work sets.

Week 3 of 3 - Phase 1 Complete
Weeks 1-6 – Week 4 overall
Week 4
Legs – 16 sets:
Lying leg curls – 2-3 warm up sets. You are going to do a standard pyramid. Do 15, 12, 9, and 6 reps going
up in weight each set. I want perfect form on every set. 4 total work sets.
Leg press with elitefts™ bands - Do 3-4 sets of warm ups. Whatever you did for your hard 3 sets of 8 last
week, I want you to do for 3 sets of 10 this week. Beat what you did last week AGAIN. Use the exact same
form (place your feet where you are strongest). 3 total work sets.
Use the monster minis again this week!
Barbell Squats– 2 warm up sets. I want you to do 3 sets of 15 going just below parallel. Use the same
weight for all sets. These should be a tough 15. These should hammer you. Place your feet a little wider than
shoulder width with your toes turned out. 3 total work sets.
Teardrop leg extension – Do 3 sets of 8 reps with a HEAVY weight. Kick as hard as you can. Hold every rep
in the contracted position for 1 second. There is video of this on my YouTube channel and website so you can
see how to position your body. 3 total work sets.
Barbell stiff legged deadlifts – Work the stretch on these. I want 3 sets of 10 reps. Keep a slight bend in
Machine flyes – 2-3 sets of 10 to warm up. On these, I want you to do 3 sets of 8. Keep your sternum lifted,
chest high, and flex hard at the top for 1 second on every rep. 3 total work sets.
Incline barbell bench press – 5 sets of 8 reps. Take 1-2 sets to get to a weight that is a challenging 8 (but
you can do with perfect form). Do 5 sets of 8 with it. Lower bar to one inch above chest and do not lock out.
We want continuous tension. This is a lot of reps on the incline and should crush your upper chest and front
delts. 5 total work sets.
Flat dumbbell bench press – On these I want you to keep your palms facing each other (neutral grip) as you
lower the dumbbells. Let the weight stretch you good at the bottom. Keeping your palms facing in will allow
your inner chest fibers to stretch and fire better than a standard grip. Pause at the bottom, feel the stretch,
and drive up hard to ¾ lockout. Pick a good weight and do 4 sets of 8 with it. With this style, you won’t be
able to move extremely heavy dumbbells (I usually use 120+ and did these with 80’s). 4 total work sets.

Regular dips – Do 3 sets of dips to failure. Let your elbows flare out, tuck your chin into your upper chest,
and stretch good at the bottom. Don’t come up all the way. Keep constant tension on the pecs by coming up
¾ of the way. 3 total work sets.
In between sets of dips, I want you to get a flexible tubing type band and do the stretching that I have in
the high intensity chest video on my website and YouTube channel. This is where you straighten your arms
out in front of you holding the band and rotate back until band comes behind you to lower back, then back
overhead and out front. Arms should be straight the whole time. I want 8 reps per set.
Dumbbell Rear raises – 1 warm up set, then 3 sets of 35 reps. Time to burn the hell out of the delts this
week. 3 total work sets.
Dumbbell side laterals – 4 sets of 15 reps. Bring the dumbbells up to just above ear level. 4 total work
sets.
Cage presses – These will be done with heavy weight. Watch the form on my YouTube channel and website.
I want you to pyramid up. Do 9 reps, 7 reps, 5 reps, and 3 reps, adding weight each set. Remember to lock
these out and lean forward a bit and then flex your delts and traps. 4 total work sets.
Back – 17 sets:
One-arm barbell rows – These are the rows where you stick a bar in a corner and stand beside it, executing
the row. Watch my YouTube channel or website video if you are unsure of which row this is. These are BRUTAL
on lower lats. Pyramid up using smaller than 45-pound plates. I use 25-pound plates. Do sets of 8, adding a
plate of your choice each set until you finally get to a weight that nearly kills you to get 8. We’ll count that set
and the previous 2 as working sets. 3 total work sets.
Partial pulldown – These are the heavy pulldowns taken down only to the top of your head/forehead, and
also be sure to stretch out at the top. Use a very wide grip on these. There is video of this on my YouTube
channel and website. Do 4 sets of 8 reps. 4 total work sets.
Cable low row w/ wide grip– I want you to do these with a palms facing in grip and a very wide grip. No
need to lean real far forward on these between reps. Squeeze the hell out of your lower lats while doing
these. I want 4 sets of 10. 4 total work sets.
Dumbbell pullovers– These are to be done in the style where you lay on the bench—not across it. You hang
total work sets.
Hyperextension with a band – Do 3 sets to failure of these. I have video of this on my YouTube channel and
website. 3 total work sets.

Rope pushdown - 3 sets of 12 to warm up.
Pushdowns – Pyramid up on these. Instead of using a rope, use a little v-bar this time. Reps should be 20,
15, 12, 10, 8. Rest about 1 minute between sets. 5 total work sets.
Kickbacks with a pronated grip – You did these last week, let’s keep going with these. Try to add 5 pounds
or so to what you did last week. These are awesome for destroying the long/inner head of your triceps. Tilt
your body down further than normal and really try to drive the weight up high. Flex for a second at the top.
The key to these is your grip. Use a pronated grip. I have video of this on my YouTube channel so you can
review form. I want 5 sets of 8 on these. 5 total work sets.
Bent over rope extension – These are when you place your back against a pad facing away from the
machine, bend over to 90 degrees, and extend arm so that it locks out. I want 5 sets of 15 reps on these.
These should burn like hell. 5 total work sets.
Cross body dumbbell curls – These are just like the cross body hammer curls, except I am doing them with
a supinated grip like you would with normal dumbbell curls. Actually, kettlebells are good for these too if you
have some at your gym. Flex your arms across your body. Do all reps on one arm, then do the other. 4 sets of
10 reps. The crossbody alignment just does something that allows you to feel extra squeeze. You’ll see what I
mean. 4 total work sets.
EZ bar preacher curls - 4 sets of 8. Lower weight with 3-second descent. Do not lower until arm is straight.
Stop just short. 4 total work sets.
EZ bar curls – 4 sets of 6 reps with a 3-second descent. 4 total work sets.
Reverse EZ bar curls – 3 sets of 20 reps. No slow descent, but flex arm for 1 second in the contracted
position. Burn the hell out of your forearms. 3 total work sets. 3 total work sets.
This week do your calves and abs twice, ok!
at the top of the movement. Pyramid up doing sets of 15. When you get to a weight you can’t do for 15, try to
do a solid 10 with it, then extend the set by doing another 10 partial out of the deep stretch position. Do 5
sets total. 10 total work sets (since doing 2x this week).
Tibia raises – Same as last week. If you have one of the tibia raise machines, I want you to do these also
between all of your toe press sets. Do 4 sets of 15 reps on each tibialis anterior. If you don’t have one of
those machines, disregard this. 10 total work sets (since doing 2x this week).

V Ups – 6 sets of 15 reps. When I do these I lay flat and extend my arms over my head, straight. When I
come up, I keep my legs straight and bring them up as I lift my arms up and bring them toward my legs. The
key is to push your lower back into the ground and flex your abs while you are doing this. At the end of the
contraction, I lay totally flat on the mat again with arms stretched overhead and start over on the next rep.
Some people don’t reset, I prefer to as it keeps my lower back out of it. I will get video up on this soon. They
are very simple to do, and very effective, but kind of hard to describe. 12 total work sets (since doing 2x
this week).

Week 5 – High volume
Legs – 16 sets:
Lying leg curls – 2-3 warm up sets. You are going to do 4 sets of 10, then a drop set. On the drop set, I want
the same weight for 10, then drop weight and do 8 more, then drop weight and do 8 more. It should be a
very painful 5th set. 5 total work sets.
Leg press with elitefts™ bands - Do 3-4 sets of warm ups. Whatever you did for your hard 3 sets of 10
last week, I want you to try to add 50-100 pounds to that this week and see how many you can get. Do 3
sets again. Use the exact same form (place your feet where you are strongest). 3 total work sets.
Use monster minis again this week.
Barbell Squats– 2 warm up sets. Let’s pyramid up. I want a hard set of 10, 8, and 6. Form is to just hit
parallel. I want these done with a 3-second descent. 3 total work sets.
Hack Squat – Do 2 sets of 10 working your way up. Then for your third set, I want a drop set. Do what you
did on the last set for 10 reps, and then drop the weight some and do 10 more, then drop the weight some
and move your feet lower on the platform to hit teardrop and do 10 more. 3 total work sets.
Incline hammer strength machine – 2-3 sets of 10 to warm up. Pyramid up on these. Do 15, 12, 10, and
8 rep sets. On each rep, pause at the bottom for a second, and then blast the weight back up. Do not lock
these out. Take them to just shy of lockout. 4 total work sets.
Incline barbell bench press – I want rest pauses on these too today. Let’s do 4 sets of 6 with each and
every rep rest paused. Get to your target weight in 2 warm up low rep sets. Do not lock these out, I want
continuous tension at the top of the movement. 4 total work sets.
Decline dumbbell bench press –Nothing fancy here. Just use a slight decline angle and do 3 sets of 10
with a flex at the top of each rep. 3 total work sets.

Just like last week, in between sets of dips, I want you to get a flexible tubing type band and do the
stretching that I have in the high intensity chest video on my website and YouTube channel. This is where
you straighten your arms out in front of you holding the band and rotate back until band comes behind you
to lower back, then back overhead and out front. Arms should be straight the whole time. I want 8 reps per
set.
Machine rear delt raises (reverse peck deck) – 1 warm up set then do the following rep scheme. I want
30, 25, 20, and then 15 reps. Take 60 seconds in between each set. 4 total work sets.
Dumbbell side laterals – 4 sets of 20 reps. Bring the dumbbells up to just above ear level again. 4 total
work sets.
Ultra wide grip military presses – These are done standing with light weight. Take the barbell all the way
down so that it touches your upper chest, and then drive it up to just above your forehead. Your grip should
be way out to the end. Watch my YouTube channel or website video to see how I do these. Do 4 sets of 10
reps with a 60-second break in between sets. 4 total work sets.
Back – 18 sets:
Meadows rows – 2 warm up sets of 10, then pyramid up. I want 12, 10, 8, and 6 reps. Work these hard. 4
total work sets.
Partial pulldown – These are the heavy pulldowns taken down only to the top of your head/forehead, and
also be sure to stretch out at the top. Use a very wide grip on these. There is video of this on my YouTube
channel and website. Do 4 sets of 8 reps. 4 total work sets.
Conventional deadlifts – I want you to do triples all the way up to a weight that you can barely get it with.
We’ll count the last 3 sets as working sets. 3 total work sets.
Conventional deadlifts off a box– You will pull from a deficit on these. Stand on a box, so getting out of the
hole is harder. The box should be 2-3 inches high. These are not meant to do heavy, ok. Use a lighter weight
and accelerate out of the bottom. Be especially careful with posture and keeping your back tight. These are a
bitch. These are very difficult. Let’s do 3 sets of 3 here. 3 total work sets.
Dumbbell pullovers – These are to be done in the style where you lay on the bench—not across it. You hang
total work sets.
Hyperextension with a band – Do 1 set to failure of these. You should be able to suck it up and get 20+
reps. I have video of this on my YouTube channel and website. 1 total work set.

V-bar pushdowns - 3 sets of 12 to warm up.
V-bar pushdowns – Pyramid up on these. Reps should be 15, 12, 9, 6. est 30 seconds between sets.
4 total work sets.
Seated dip machine – Do a 3-second slow descent/negative as you allow weight to come up, then drive it
down and flex for a split second before coming back up. 5 sets of 8 reps. Rest 30 seconds between sets. 5
total work sets.
Triangle pushups – On these, I just touch my thumbs together and first fingers to form a triangle and go
to failure. If you can’t do it this style, just brings your arms apart some and do these. If you want to do
something really bad ass, you can have someone put a chain or 2 on you (across upper back) when you do
them regular style. 3 sets to failure. 3 total work sets.
If you want to experiment with the chains, they can be ordered off of elitefts.com.
Decline lying extension – On these, I laid down an incline sit up bench close to flat (same low angle I use
for smith machine decline presses – you know, the small angle), and lay back and do lying extensions. These
should feel great at this point, as your elbows are juiced up and triceps pumped. Rest 60 seconds between
sets on these. 4 sets of 15 reps. 4 total work sets.
Seated dumbbell curls – I want you to do these leaning back a tad on something. The way I do these is to
sit in a preacher curl facing out. Your body is naturally sitting back some. Place your elbows against the pad
behind you so they can’t move. You can curl very strictly like this. Do 4 sets of 12. It should burn like fire. You
can supinate as you come up. 4 total work sets.
EZ bar preacher curls - 4 sets of 8. Lower weight with 3-second descent. Do not lower until arm is straight.
Stop just short. 4 total work sets.
Close grip chin ups – Use an underhand grip. Try to use as much bicep as possible! 4 sets to failure. 4
total work sets.
Reverse EZ bar curls – 3 sets of 8 reps. Standard form, nothing special. Give them a flex at the top for 1
second. 3 total work sets.
Calves - 5 sets
This week do your calves and abs once, ok!
Standing calf raises in smith machine or other machine – Do 2-3 warm up sets. Focus on a good stretch
at the bottom and flexing calves at the top of the movement. Pyramid up doing sets of 10. When you get to a
hard 10, stick with the same weight for 5 sets of 10. Do 5 sets total. 5 total work sets

between all of your standing calf raises. Do 5 sets of 15 reps on each tibialis anterior. If you don’t have one
of those machines, disregard this. 5 total work sets
Abdominals – 8 sets
•• V ups
For abs – these will always be simple. You will pick an exercise from the first list and do 4 sets of 15-25 reps
depending on how hard they are. Next, you will pick an exercise from the upper ab list and do the same.
Each ab workout will be 8 sets.

Week 6 – Moderate to High Volume
Legs – 16 sets:
Lying leg curls – 2-3 warm up sets. Let’s pyramid on these today. I want 14, 12, 10, and 8 reps. On the last
set, add 25 partial reps after the 8 reps. 4 total work sets.
Leg press with elitefts™ bands - Do 3-4 sets of warm ups. I want a close stance this week. I want to really
tax your teardrop. So hit sets of 8 pyramiding up until you can’t do 8 anymore. We’ll count the last 3 sets of
8. 3 total work sets.
This is your last week of banded leg presses—use both the pro minis and the monster minis this week. It
will be brutal.
Teardrop leg extension– 2 warm up sets. This is where you sit out toward the end of seat with butt off seat.
Let’s pyramid up to a heavy weight! I want 3 sets of 8 with a 2-second flex. 3 total work sets.
Smith machine split squats/lunges – Do this one leg at a time. Hit 10 reps on one leg, and then do 10 on
the other. I want you to only take 60-second rest breaks on these. These are going to be tough. 3 total work
sets.
your knees while doing these. I also want you to use more weight than last week. Try to do these slow and
heavy. 3 total work sets.
Flat Dumbbell Press – We are going to pyramid these this week. After a couple of warm up sets, do a hard
set of 12, then go up and do 10, then 8, then 6, ok. So 4 total sets. You don’t have to lock these out. Take
them to ¾ lockout and come right back down. Keep continuous tension on your pecs. Do get a good stretch
at the bottom also! 4 total work sets.
Incline barbell press – I want an old school 5 sets of 5 done after 1 set to get the feel of the movement. I
want continuous tension on these, too—no locking out, just go to ¾ lockout. Lower the bar to about 1-inch
above your chest, ok. 5 total work sets.
Barbell bench press –3 sets of 15 on these and again no lockout. This one is going to set your chest on fire.
3 total work sets.
Pec minor dips – Do 2 sets of dips to failure. These are the dips where you keep your arms straight and just
lower your body and flex your chest to bring yourself back up. If you need a refresher on form, check out my

website or YouTube channel. 2 total work sets.
Machine rear delt raises (reverse peck deck) – I want 4 sets of 15 reps. Flex each rep hard for 1 second
in the contracted position. 4 total work sets.
One arm leaning side laterals – This is where you hang onto a pole or something stable and upright,
leaning your body away from it. With the non-support arm, perform a side lateral. Take the weight above ear
level. Do all your reps on one side, then switch and do the other. These are brutal if you do them right. Again,
get the dumbbell up above ear level. I want 4 sets of 15 with each arm. 4 total work sets.
Barbell over and backs – I want 3 sets of 10. If you need a refresher on form check my YouTube video or
website for video. 3 total work sets.
Hang and swing destroyer set – So for your last set of the day, grab some moderately heavy dumbbells and
lay face down on an incline utility bench. Do 60 swings, and cut weight in half and do 30 reps. Now stand up
and do 10 reps of banded rear lateral pulls. There is video of this on my website and YouTube channel also.
1 total work set.
Back – 17 sets:
One arm barbell rows – 2 warm up sets of 10, then pyramid up. I want 12, 10, 8, and 6 reps. Grind on
these. 4 total work sets.
Cable low rows – Nothing fancy here, just do 4 sets of 10 low cable rows. On each rep, lean forward and
stretch lats out, then drive weight back with your elbows (you should be sitting up straight when you have
weight pulled back). 4 total work sets.
top of your forehead. Do 3 sets of 10 reps. 3 total work sets.
Rack deadlifts – Start pull at mid-shin. Find a weight that is a tough 5 reps, and do 4 sets of 5 with it. 4
total work sets.
Hyperextension with a band – Do 2 sets to failure of these. 2 total work set.
V-bar pushdowns –High reps on these today, do 4 sets of 20 reps. 4 total work sets.
Seated dip machine – Do a 3-second slow descent/negative as you allow weight to come up, then drive it
down and flex for a split second before coming back up. 6 sets of 6 reps. Rest 30 seconds between sets. 6
total work sets.

Decline lying extension – On these, I laid down an incline sit up bench close to flat (same low angle I use
for smith machine decline presses – you know, the small angle), and lay back and do lying extensions. These
should feel great at this point, as your elbows are juiced up and triceps pumped. Rest 60 seconds between
sets on these. 4 sets of 15 reps. 4 total work sets.
Seated dumbbell curls – I want you to do these leaning back a tad on something. The way I do these is to
sit in a preacher curl facing out. Your body is naturally sitting back some. Place your elbows against the pad
behind you so they can’t move. You can curl very strictly like this. Do 3 sets of 10. It should burn like fire. You
can supinate as you come up.
4 total work sets.
Machine preacher curls - 4 sets of 15. Find a weight you can do for 15 reps, then do 4 sets with it, only
resting 45 seconds between sets. Let’s load your bi’s up with blood. 4 total work sets.
Hammer curls – Give me 4 sets of 10 reps with a hard flex at the top of every rep. 4 total work sets.
Calves – 10 sets:
Standing calf raises in smith machine or other machine – Do 2-3 warm up sets. Focus on a good stretch
at the bottom and flexing calves at the top of the movement. Pyramid up doing sets of 10. When you get to
a hard 10, stick with the same weight for 5 sets of 10. Do 5 sets total. 10 total work sets since you are
doing 2 x this week.
•• V ups

For abs – these will always be simple. You will pick an exercise from the first list and do 4 sets of 15-25
reps depending on how hard they are. Next, you will pick an exercise from the upper ab list and do the
same. Each ab workout will be 8 sets.

Week 7 – High Volume
Legs – 17 sets:
Barbell stiff legged deadlifts – 2-3 warm up sets. Use 25 plates so you can stretch better at the bottom.
Work into the stretch as you go. Don’t rush it. I want 4 sets of 10 reps. Once you get to a fairly hard 10, count
that, then add a little weight each set for the next 3 sets also. Keep a slight bend in your knees while doing
these. 4 total work sets.
Lying leg curls – You are going to do 3 sets of 15. Nothing fancy here, just do perfect reps with someone
gently pushing down on your lower back. 3 total work sets.
Leg press - Use the exact same form as last week and work your way up, doing sets of 10 until you can no
longer get 10 reps. We’ll call that 3 sets. 3 total work sets.
Barbell Squats– 1-2 low rep sets working your way up. I want 3 sets of 6 reps on these with 3-second
descents. Go to just above parallel. These are meant to be done heavy, but you should get every rep. Do not
use a weight so heavy you can’t get the reps with perfect form. Drive out of the hole hard. 3 total work sets.
Hack Squat – Ok, this is where the rubber meets the road, baby. Time to finish this one in style. I want 4 sets
of 10. The first 2 probably won’t be too hard. For example, you might do 1 plate a side for 10, then 2, then 3,
then 4. So it’s a pyramid. On the first two sets, I want you to rest pause them. So get down deep, rest, then
drive them up. On the last 2 sets, that is not needed. Just get the 10 reps. Your legs should be on fire, and
toasted. 4 total work sets.
Dumbbell Press on a slight elevation – These are the ones where I put a 25-pound plate under each end
on one side to gift it the slight elevation. 2-3 sets of 10 to warm up. Pyramid up on these. Do sets of 8 all
the way up until you can’t get 8 reps on the last one. Don’t make huge jumps. So for example, you might do
45 x 8, 55 x 8, 60 x 8, then 65 x 6 (failing). I want the 4th set to be the set where you fail before 8. 4 total
work sets.
Stretch pushups – You will be supersetting these with rear delt raises. Go to failure on the pushups. There is
video of these on my website and YouTube channel so you can see how they are done. 4 total work sets.
Supersetted with:
Dumbbell rear laterals – Sets of 20 reps. Do the bent over hang and swing version, not the full range of
motion. Please see my website or YouTube channel for video. 4 total work sets.

Banded barbell bench press –5 sets of 5 with a 1-second pause on your chest. Use the same weight
for all sets. You shouldn’t fail on any of these sets, the reps should be explosive off your chest. Lockout on
these and flex for a second! If you are not sure how to set up the bands and do these, check my website or
YouTube channel for instruction. 5 total work sets.
Use Pro Mini bands
Dumbbell swings –These are the side laterals where you tilt your head back and do a short range of motion.
Use heavy weight and do 3 sets of 25 reps. Your delts will light up. 3 total work sets.
Just like last week, in between sets of dips and machine rear laterals, I want you to get a flexible tubing
type band and do the stretching that I have in the high intensity chest video on my website and YouTube
channel. This is where you straighten your arms out in front of you holding the band and rotate back until
band comes behind you to lower back, then back overhead and out front. Arms should be straight the
whole time. I want 8 reps per set.
Machine rear delt raises (reverse peck deck) –1 warm up set, then do the following rep scheme: I want
Back – 19 sets:
Meadows rows – 2 warm up sets of 10, then pyramid up. I want 5 sets of 8. Grind these out, bust your ass.
5 total work sets.
Low cable row – Nothing fancy here, just pyramid up. Rep scheme is 14, 12, 10, 8. 4 total work sets.
Chins – Regular chins, do 3 sets to failure. 3 total work sets.
total work sets.
Dumbbell Shrugs – Do these with a 3-second hold at the top. Should be painful. 3 sets of 10. 3 total work
sets.

QUAD SET – 4 rounds for 16 total sets.
V-bar pushdowns – Set of 12.
Dips between benches – Sets of 10. Work the top part of the motion. DO not go real low. We will get more
stretch on the 4th exercise.
Pronated dumbbell kick backs – If you aren’t sure what the form is on these, please visit my YouTube
channel or website under the training tab. It is important to use the pronated grip throughout the whole
movement to hammer the long/inner head of the triceps. Do sets of 6 reps on these.
Dip machine – On these, let the weight ride up and stretch your tri near your elbow. Do not lock out. Work the
top part of the motion (just the opposite of the bench dips). Do sets of 6 reps.
Your tris will be JACKED with blood.
Standing dumbbell curls – Just your typical standing alternating dumbbell curls. Supinate as you come up
and flex. I want 4 sets of 10 reps with the same weight. 4 total work sets.
EZ bar preacher curls - 4 sets of 6. Do not lower until arm is straight. Stop just short. 4 total work sets.
EZ bar curls – Use a 3-second negative. Do 4 sets of 6 reps. 4 total work sets.
Calves – 16 sets:
Toe presses in a leg press machine – Pyramid up doing sets of 10, until you find the max weight you can
get 10 with. Do 4 sets of 10 with that weight. Work the stretch! 4 total work sets

•• V ups

Legs – 17 sets:
Seated leg curls – 2-3 warm up sets. 3 sets of 10 hard reps, then I want you to do a drop set. Start with
the same weight you did for 10 but do 8. Then drop some weight and do 8 again, and then one final drop of
weight for 8 more reps. 4 total work sets.
Ham killers – 3 sets to failure (should be around 8 reps per set). 3 total work sets.
Leg press - Pyramid up in weight. Do sets of 10 all the way up until you can’t get 10 on a set again this
week. We’ll count the last 3 sets as working sets. 3 total work sets.
Barbell Squats– Just standard squats here. Go to just a bit above parallel and do 3 heavy sets of 10 reps.
Don’t worry about a 3-second descent, use normal speed. 3 total work sets.
One leg press in a machine – Do these in a machine as pictured in my website and YouTube video. Do 10
reps on one leg, then 10 on the other. Take a 45-second break and do it again. Repeat 2 more times with
45-second breaks. 4 total work sets.
Machine press – 2-3 sets of 10 to warm up. Pyramid up on these. Do 4 hard sets of 8 reps with a flex in
the contracted position. 4 total work sets.
Incline barbell bench press – Do sets of 6 all the way up until you get to a weight you can barely get 6
with. Do not touch chest, lower the bar to 1-2 inches above your chest and do not lockout. Keep continuous
tension on muscle. We’ll count the last 3 sets of 6. 3 total work sets.
Banded barbell bench press –5 sets of 6 with a 1-second pause on your chest. Use the same weight
YouTube channel for instruction. 5 total work sets.
Use the Pro Minis again this week.
Dips– Do 2 sets of failure. Let your elbows ride out, tuck your chin on your chest, and get down deep. DO not
lock out, I want all tension to be on chest. 2 total work sets.
Machine rear delt raises (reverse peck deck) – 1 warm up set then do the following rep scheme: I want

Dumbbell rear laterals – I want you to do heavy hang and swings laying on an incline utility bench on these.
3 sets of 20 reps. Do the bent over hang and swing version, not the full range of motion. Please see my
website or YouTube channel for video. 3 total work sets.
Over and back press –You will not be able to use heavy weight on these. Do 3 sets of 10 reps. Over and
back = 1 rep. Watch my website or YouTube video so you can see exact form. 3 total work sets.
Dumbbell Side laterals – Nothing fancy here, just do 3 sets of 10 on side laterals with moderately heavy
dumbbells. 3 total work sets.
Back – 19 sets:
Row-a-thon
Meadows rows – 2 warm up sets of 10, then pyramid up. I want 4 sets of 8. 4 total work sets.
One arm barbell row – Grind out another hard 4 sets of 8 here. 4 total work sets.
Seated cable rows – I want 3 sets of 10. I want you to hold these for a split second in the contracted
position to give your lats a huge flex. 3 total work sets.
total work sets.
Barbell good mornings – Do 3 sets of 10 with a moderate weight. 3 total work sets.
Tri Set – 4 rounds for 12 total sets
Bent over triceps extension – This is where you face away from the pushdown, bend at the waist, and
extend your arms. I want sets of 12 reps on these.
Pronated dumbbell kick backs – I want you to use more weight than last week on these! If you aren’t sure
what the form is on these, please visit my YouTube channel or website under the training tab. It is important
to use the pronated grip throughout the whole movement to hammer the long/inner head of the triceps. Do
sets of 6 reps on these.

Dip machine – On these, let the weight ride up and stretch your tri near your elbow, just like last week. Do
not lock out. Work the top part of the motion. Do sets of 8 reps.
After all tri-sets are completed, go to exercise below:
EZ bar lying extensions – Now that your tris are jacked full of blood, let’s do lying extensions with a light to
moderate weight. Work hard on the stretch at the bottom. I want an additional 3 sets of 20 reps here. 3 total
work sets.
Standing dumbbell curls – Keep your palms up throughout the whole movement this week and flex hard. I
want 4 sets of 8 reps with the same weight. Do both arms at once if you prefer. 4 total work sets.
EZ bar curls - 4 sets of 6, with a 3-second descent. 4 total work sets.
Hammer curls –Do 4 sets of 10 reps. Flex hard at the top. 4 total work sets.
Calves – 5 sets & Abs - 6 sets:
Toe presses in a leg press machine – Pyramid up doing sets of 20. Do 4 sets of 20 for your working sets
once you are warmed up. Work the stretch, as always! 5 total work sets
between all of your toe presses. Do 5 sets of 10 reps on each tibialis anterior. If you don’t have one of those
machines, disregard this. 5 total work sets
V Ups – 6 sets of 15 reps. This is the same as last week. I love these. When I do these, I lay flat and extend
my arms over my head, straight. When I come up, I keep my legs straight and bring them up as I lift my
arms up and bring them toward my legs. I try to touch my toes. You will work your lower and upper abs with
this exercise. It’s my favorites for abs. The key is to push your lower back into the ground and flex your abs
while you are doing this. At the end of the contraction, I lay totally flat on the mat again with arms stretched
overhead and start over on next rep. Some people don’t reset, but I prefer to as it keeps my lower back out
of it better. I will get video up on this soon. They are very simple to do, and very effective, but kind of hard to
describe. 6 total work sets

Legs – 19 sets:
Lying leg curls – 2-3 warm up sets. 5 sets of 10 hard reps. Nothing fancy, just grind them out with perfect
form. 5 total work sets.
Barbell Squats– 2-3 warm up sets of 10 reps. Now I want you to do sets of 6 all the way up to a weight you
can barely get 6 with good form. I am looking for 4 hard sets. So for example, you might do 135, 185, and
225 for easy sets of 10, then do 275 for 6, 315 for 6, 365 for 6, and then 405 for 6. That is an example of
how this should look. Get down to parallel on these. In between your sets of 6, I want you to try something.
Do a split squat (this is where you put one foot on a bench and lunge down with the other leg. This is good
for activating your hip flexors to get them firing. These split squats should be very easy. Just 5 reps on each
leg (with bodyweight only). You will feel better driving out of the bottom of your squats, as your hips will be
looser and not pulling on your spine so much. 4 total work sets.
Hack squat - Pyramid up in weight. Do sets of 10 all the way up until you can’t get 10 on a set. We’ll count
the last 3 sets as working sets. 3 total work sets.
Heavy dumbbell lunges – I want you to use the style where you step forward with one leg then bring the
trail leg back to even (feet together). Then step forward with the same leg. Do 10 reps with one leg, then turn
around and come back doing 10 with the other leg. Use straps on these, as I expect you to be using heavy
Dumbbell stiff legged deadlifts – Do 4 heavy sets of 8 on these. Keep a little bend in your knees. 4 total
work sets.
Flat dumbbell press – 2-3 sets of 10 to warm up. Pyramid up on these. Do sets of 8 all the way until you
can’t get 8 reps. So for example, you might do 25, 45, and 65-pound dumbbells for 10 to warm up. Then you
might do 80, 90, 100, and 110s for 8 reps. That is the idea, anyway, in terms of the pyramid. 4 total work
sets.
Incline barbell bench press – Do sets of 6 all the way up until you get to a weight you can barely get 6 with.
Do not touch chest, lower the bar to 1-2 inches above chest and do not lockout. Keep continuous tension on
the muscle. We’ll count the last 4 sets of 6. 4 total work sets.

Banded barbell bench press – 4 sets of 5 with a 1-second pause on your chest. Use the same weight
YouTube channel for instruction. Use more weight then you did last week on these. 4 total work sets.
Use the Pro Monster mini bands this week.
Machine flyes– Do 2 sets of failure. I want high reps on these, and you do not have to flex on these this
time. Try to get 2 sets of 20 reps. 2 total work sets.
Dumbbell Side laterals – Do 1 warm up set of 15 reps. Do 4 sets of 8 on side laterals with moderately
heavy dumbbells. 4 total work sets.
Ultra wide grip overhead press – You will not be able to use heavy weight on these. Do 4 sets of 10 reps.
Watch my website or YouTube video so you can see exact form. Make sure you touch your chest and only go
to the top of your forehead on the press. 4 total work sets.
Machine rear delt raises (reverse peck deck) – Do the following rep scheme: I want 15, 12, 10, and then
8 reps. Flex each rep hard at the contracted position. 4 total work sets.
Dumbbell rear laterals – I want you to do a “destroyer” set of these today. Do the bent over hang and swing
version, not the full range of motion. Swing a heavy weight for 60 reps, then drop the dumbbells, cut the
weight in half and do 30 more reps. Finally, drop the weight, cut it in half, and do another 10 reps trying to
flex at the top. Please see my website or YouTube channel for video. 1 total work set.
Back – 19 sets:
Row-a-thon II
One arm barbell row – Do 2-3 warm up sets. Use 25-pound plates for a greater range of motion. Grind out
another hard 4 sets of 10 here. 4 total work sets.
Meadows rows – I want slightly higher reps for a shock on these today. Do 3 sets of 15. 3 total work sets.
Supported chest rows – I want 3 sets of 10 with a massive stretch. Check out my website or YouTube
channel for an example of these. Basically, I want you to do a row where your chest is supported by a pad,
and for you to reach out and really stretch your lats hard. 3 total work sets.
total work sets.
Dumbbell shrugs – Do 3 sets of 10 with a 3-second flex at the top of the movement. 3 total work sets.

Quad Set – 4 rounds for 16 total sets
top part of the motion. Do sets of 8 reps.
Pronated dumbbell kick backs – I want you to try again to use more weight than last week on these! If you
aren’t sure what the form is on these, please visit my YouTube channel or website under the training tab. It is
important to use the pronated grip throughout the whole movement to hammer the long/inner head of the
triceps. Do sets of 6 reps on these.
Bent over triceps extension – This is where you face away from the pushdown, bend at the waist, and
extend your arms. I want sets of 12 reps on these.
Triangle pushups – Touch your thumbs and forefingers to see how many pushups you can do. If that’s too
hard, move your hands out some but make sure you keep your elbows tucked into your side so that you are
working more triceps then chest. Sets to failure on these.
Rest 45 seconds between all sets for biceps.
Hammer curls – Do 2 warm up sets, then do 4 sets of 10 reps. Flex hard at the top. 4 total work sets.
Reverse EZ bar preacher curls – 3 sets of 8 reps. Flex at the top for 1 second. 3 total work sets.
Calves – 10 sets & Abs - 12 sets:
You can do calves and abs on any training days you choose.
Toe presses in a leg press machine – Pyramid up doing sets of 8 on these. Go heavy this week for 5 sets of
8 after warming up. 5 total work sets

V Ups – 6 sets of 15 reps. This is the same as last week. I love these. When I do these, I lay flat and extend
my arms over my head, straight. When I come up, I keep my legs straight and bring them up as I lift my
arms up and bring them toward my legs. I try to touch my toes. You will work your lower and upper abs with
this exercise. It’s my favorites for abs. The key is to push your lower back into the ground and flex your abs
while you are doing this. At the end of the contraction, I lay totally flat on the mat again with arms stretched
overhead and start over on next rep. Some people don’t reset, but I prefer to as it keeps my lower back out
of it better. I will get video up on this soon. They are very simple to do, and very effective, but kind of hard to
describe. 6 total work sets

Weeks 6-6 – Phase 2 Complete
Weeks 1-3 – Phase 3 – week 10 overall
Week 10 – Moderate to Low Volume
Legs – 13 sets:
Lying leg curls – 2-3 warm up sets. 2 sets of 10 hard reps. Nothing fancy, just grind them out with perfect
form. For your 3rd set I want 10 reps, drop the weight and do 8 more, then leave the weight the same and do
25 partials out of the bottom. 3 total work sets.
Barbell Squats– 2-3 warm up sets of 10 reps. This is just like last week, but I want you to push the weight
a bit more. Try to add weight to your hard sets of 6. Do sets of 6 all the way up to a weight you can barely
get for 6 with good form. I am looking for 4 hard sets. So for example, you might do 135, 185, and 225 for
easy sets of 10, then do 275 for 6, 315 for 6, 365 for 6, and then 405 for 6. That is an example of how
this should look. Get down to parallel on these. In between your sets of 6, I want you to do what you did last
week to loosen up your hip flexors and get them firing. Do a split squat (this is where you put one foot on a
bench and lunge down with the other leg). These split squats should be very easy. Just 5 reps on each leg
(with bodyweight only). You will feel better driving out of the bottom of your squats, as your hips will be looser
and not pulling on your spine so much. This is the same thing you did last week for hip flexors, so hopefully
you noticed you were stronger and more stable at the deep squat position. 4 total work sets.
Hack squat - Do 2 light sets of 6 reps as a knee warm-up. I want one hard drop set here. Use a weight that
is a tough 10 reps, and after your 10, drop the weight and do another 8 reps. Finally, lower your feet on the
platform some and pump out 20 reps for teardrop. 1 total work set.
Smith machine split squats/lunges – Do one leg at a time. Crank 12 reps on one leg, then do 12 on the
other. I want 2 sets total, with only a 30-second rest between the two sets. 2 total work sets.
work sets.
Machine flat press – 2-3 sets of 10 to warm up. I want 3 sets of 8 reps on these done with a 1-second flex
at the top. Get the blood pumping on these. 3 total work sets.
Incline barbell bench press – Just like last week, do sets of 6 all the way up until you get to a weight you
can barely get 6 with. Do not touch your chest, lower the bar to 1-2 inches above your chest and do not
lockout. Keep continuous tension on the muscle. We’ll count the last 3 sets of 6. I want you to beat what you
did last week. 3 total work sets.

Banded barbell bench press – Pyramid on these this week. Rep scheme is 6, 5, 4, and 3 reps. All reps are
done with a HARD 1-second flex against the band in the lockout position. I uploaded video to my website
and YouTube channel of how we attach the elitefts™ bands to do these. 4 total work sets.
Use the Pro Monster minis again.
Bar dips– Do 1 set to failure on these. Tuck your chin into your chest and flare your elbows out. Go deep but
do not lock out. 1 total work set.
Do your band stretches in between each set of shoulder work today! Do 8 stretches in between each set.
Machine rear delt raises (reverse peck deck) – Do the following rep scheme: I want 20, 15, 12, and then
10 reps. Flex each rep hard at the contracted position. 4 total work sets.
Bent over barbell rows – Do these with a wide grip and keep your elbows up (not against your sides) to
work rear delts. Do 3 sets of 15. Try and flex your rear delts on each rep. These should feel good after doing
the machine rear delt work. Since your rear delts are a bit fatigued, you may notice your traps taking over and
trying to help. That’s ok. 3 total work sets.
Dumbbell Side laterals – Do 1 warm up set of 15 reps. Do 2 sets of 12 on side laterals with medium heavy
Back – 16 sets:
One arm barbell rows – Do 2-3 warm up sets. Use 25-pound plates for a greater range of motion. Grind out
a 3 sets of 8 here. 3 total work sets.
Reeve’s Deadlifts – After 2 warm up sets of 6 reps, I want 4 sets of 6 pyramiding up. 4 total work sets.
Wide grip pulldowns – Grip all the way on the end of the bar. Use a heavy weight and relax and let your
scapulae stretch at the top. Only pull the bar down to the top of your head. Do 3 sets of 8 reps. 3 total work
sets.
total work sets.
Good mornings with a band – Do 3 sets to failure (hopefully around 15-20 reps) of these. I have video
of this on my YouTube channel and website. Bands are from www.elitefts.com. We typically use the orange
bands (thick ones—not short ones, obviously). 3 total work sets.

Rope pushdowns – 2-3 sets of 15 to warm up. Pyramid up. Rep scheme should be: 20, 15, 12, 10, and 8.
5 total work sets.
top part of the motion. Do 3 hard sets of 8 reps. 3 total work sets.
Pronated dumbbell kick backs – 3 sets of 8. Go heavy and flex as hard as you can in a contracted position.
3 total work sets.
Rest 30 seconds between all sets for biceps this week!
Hammer curls – Do 2 warm up sets, then do 3 sets of 10 reps. Flex hard at the top. 3 total work sets.
Reverse EZ bar preacher curls – 3 sets of 8 reps. Flex at the top for 1 second. 3 total work sets.
Calves – 6 sets:
Standing Calf Raises – Pyramid up doing sets of 10 on these. Go heavy this week for 6 sets of 10 after
warming up. 6 total work sets
•• V ups


Week 11 – Low volume
Legs – 11 sets:
Lying leg curls – 2-3 warm up sets. 2 strict sets of 15 reps. 2 total work sets.
Leg press– 2-3 warm up sets of 10 reps. Keep pyramiding up until you can’t get 10 reps. We will count the
last 3 sets you do as sets. Use a medium width stance with feet towards the upper part of the platform. 3
total work sets.
Hack squat - Do 2 light sets of 6 reps as a knee warm-up. Let’s pyramid these too. I want you to keep going
up until you can barely get 8 reps. Go deep, but don’t pause. Fire back up to ¾ lockout. Keep continuous
tension on those quads. We’ll count the last 2 sets on these. 2 total work set.
Walking dumbbell lunges – Do one leg at a time. Use straps and heavy weight so you can only get around
10 steps on each leg. So step forward with the right leg and then bring the left leg up to even (so feet are
beside each other), and then step forward with the right leg again. Go until you can’t do any more on the one
leg. Rest 30 seconds, then come back on the other leg. Do 2 rounds. 2 total work sets.
work sets.
Machine flyes– 2-3 sets of 10 to warm up. I want 2 sets of 12 reps on these done with a 1-second flex at
the top. Get the blood pumping on these. 2 total work sets.
can barely get 6 with. Do not touch your chest. Lower the bar to 1-2 inches above your chest and do not
Reverse band bench – I have video of this on my YouTube channel and website. These are awesome for
overloading the chest and tris at the top. You will be able to use a lot of weight because you will have help
getting out of the bottom from the bands. I use the long grey bands from elitefts.com on these. Study how to
put these on. It takes a little while to get it down perfectly, but I’m telling you, you will love these once you get
the hang of them.
Hook up the thick orange “light” bands from the top for these.

If you don’t want to try these or can’t get the bands hooked up, do the regular banded bench presses
(with monster minis) where bands are on bottom. Either way I want 3 sets of 5 reps. 3 total work sets.
Do your band stretches in between each set of shoulder work today! Do 8 stretches in between each set.
Machine rear delt raises (reverse peck deck) – Do the following rep scheme: I want 3 heavy sets of 10 on
these. Flex each rep hard at the contracted position. 3 total work sets.
Superset with:
Rear delt band pulls – I use the skinny orange elitefts™ bands for these. Double up the band and grab in
closer and nail your rear delts. Watch my YouTube channel or website video so you can see how I do these. I
want 3 sets to failure. 3 total work sets.
Cage press – Do 2 solid sets of 8 reps on these. Remember to lean forward and flex delts at top. Watch my
YouTube channel or website video to see how these are done. 2 total work sets.
Back – 10 sets:
Meadows rows – Do 2-3 warm up sets. Pyramid up to a weight that is tough to get 8 reps with. Do 3 sets of
8 with that weight. 3 total work sets.
Cable rows – Use separate handles so you can pull back an inch or two farther. Keep your elbows in tight
and drive your elbows back hard. Focus on squeezing lats. Do 3 sets of 10 reps. 3 total work sets.
Wide grip pulldowns – Grip all the way on the end of the bar. Use a heavy weight and relax and let your
scapulae stretch at the top. Only pull the bar down to the top of your head. Do 2 sets of 8 reps. 2 total work
sets.
Banded hyperextensions – 2 sets to failure. This should torch your lower back. 2 total work sets.
Good mornings with a band – Do 2 sets to failure (hopefully around 15-20 reps) of these. I have video of
this on my YouTube channel and website. Bands are from www.elitefts.com. We typically use an orange or
grey band on these (thick ones—not short ones) 2 total work sets.
V bar pushdowns – 2-3 sets of 15 to warm up. Pyramid up. Rep scheme should be: 12, 10, 8, and 6. 4
total work sets.
Pronated dumbbell kick backs – 4 sets of 8. Go heavy and flex as hard as you can in a contracted position.
4 total work sets.
top part of the motion. Do 2 sets of 25 reps. I want you to fill them with blood. 2 total work sets.

want 3 sets of 8 reps with the same weight. Do a 3-second descent on each rep. Do each arm separate this
Just a note – If you happen to have a pair of those “fatgripz,” those are what I used for the dumbbell curls
and for the regular bar curls. If not, no worries.
Barbell curls - 3 sets of 6, with a 3-second descent. 3 total work sets.
Barbell reverse curls – Do 3 sets of 20 reps. 3 total work sets.
Calves – 8 sets:
Standing Calf Raises – Warm up doing a couple sets of 10 on these. Let’s rep these this week for 4 sets of
25 after warming up. 4 total work sets ( 8 sets for the week)

•• V ups

Week 12 – Low volume
Legs – 10 sets:
Lying leg curls – 2-3 warm up sets. 3 strict sets of 15 reps. 3 total work sets.
Squat– 2-3 warm up sets of 8 reps. Keep pyramiding up until you can’t get 8 reps. We will count the last 3
sets you do as sets. Use constant tension, do not lockout, and only come up ¾ of the way. 3 total work sets.
Leg Press – I want you to do a few 6 rep sets to get you up to a hard weight and then do 1 drop set. The set
should look like this: X plates for a HARD 10 reps, then take weight off and do 8 more, and take weight off
and do 8 more, and then take weight off and bust ass to failure. 1 total work set.
Hack squat - Do 1 low rep set to get your knees used to the movement. Next, I want 1 drop set. The set
should look like this: Do X plates for 6 reps, drop weight and do 6 more, then drop weight and shoot for 12-
15 reps. Keep your foot stance high and medium width on the platform. 1 total work set.
work sets.
Machine flies– 2-3 sets of 10 to warm up. I want 2 sets of 12 reps on these done with a 1-second flex at
the top. Get the blood pumping on these. 2 total work sets.
can barely get 6 with. Do not touch your chest. Lower the bar to 1-2 inches above your chest and do not
Flat Dumbbell Twist Press – I want you to do 3 sets of 8 on these. Put a 25-pound plate under one end of
utility bench so that you are on a very slight incline. 3 total work sets.
Do your band stretches in between each set of chest work today! Do 8 stretches in between each set. This
is where you take the band over your head and behind your back all the way down to lower back, then go in
reverse and come back around to front.
Machine rear delt raises (reverse peck deck) – Do the following rep scheme: I want 3 sets of 20 on these.
Flex each rep hard at the contracted position. 3 total work sets.

Superset with:
Rear delt band pulls – I use the skinny orange elitefts™ bands for these. Double up the band and grab in
closer and nail your rear delts. Watch my YouTube channel or website video so you can see how I do these. I
want 3 sets to failure. 3 total work sets.
Use a skinny orange micro band for this.
Dumbbell side laterals – I want you to do 4 normal sets of 8 reps with a moderately heavy weight. 4 total
work sets.
Back – 15 sets:
Meadows rows – Do 2-3 warm up sets. Pyramid up to a weight that is tough to get 8 reps with. Do 3 sets of
8 with that weight. 3 total work sets.
Smith machine bent over rows – No pausing on these like before. Use a weight that allows you to hold and
flex for one second. These will feel awesome after the Meadows Rows. Do a pyramid. I want 12, 10, 8, and 6
reps. Remember, don’t go too heavy and lose mind-muscle connection! 4 total work sets.
Reeve’s modified deads with short bar (or EZ curl bar) – We will give your arms a break and pound on
your lower back and traps. Watch my video on my website or YouTube channel if you need a reminder on how
to do these. I want 5 sets of 5 after 2 warm up sets of 5. 5 total work sets.
Stretchers – 3 sets of 10 reps. After the rows and modified deads, these should also feel great in your lats.
3 total work sets.
TRISET – 4 ROUNDS
This is the same as last week, but I am turning it into 4 tri-sets this week. You go from one exercise to the
other with little to no rest. This should jack your arms up.
V bar pushdowns – 2-3 sets of 15 to warm up. I want sets of 12. 4 total work sets.
Then immediately to:
Pronated dumbbell kick backs – 4 sets of 8. Go heavy and flex as hard as you can in a contracted
position. 4 total work sets.
Then immediately to:
top part of the motion. Do sets of 8. Try to go up in weight on each set of these. 4 total work sets.

want 3 sets of 8 reps with the same weight. Do a 3-second descent on each rep. Do each arm separate this
EZ bar preacher curls - 3 sets of 6, with a 3-second descent. Squeeze for 1 second at the top. 3 total
work sets.
Barbell reverse curls – Do 3 sets of 8 reps. Try to actually go a little heavy on these today. Just bring your
arm up to 45 degrees on these. 3 total work sets.
Calves – 8 sets:
Standing Calf Raises – Warm up doing a couple sets of 10 on these. I want 8 sets of 8. 4 total work sets
•• V ups
I have video of the band crunches, V ups, and Rope crunches on my YouTube channel.

Biography
Health and Fitness became a passion of mine at a very young age. I remember very vividly traveling to
the local sundry store with my grandmother and sitting on the floor in the magazine section, reading the
“Anatomy and Physiology” section in Muscle and Fitness. I don’t think too many other 12 year olds were
interested in this kind of thing, but I thought it was really cool. My grandmother was a very well known cook
in our local restaurant, where much of the town ate. Since she would always run into people and chat with
them, I had ample time to memorize all the muscle names, exercise routines, etc.
When I was 13-years old, I entered my first bodybuilding competition. Back in those days, there was a 13-
to 17-year old teenage class. Of course, I got last, as all the 17-year olds crushed me, but I was hooked.
Through the years, I did spend a lot of time in a variety of organized sports including football, wrestling, and
track. The bodybuilding efforts I was putting in did carry over to the other sports, as I wasn’t the biggest and
strongest guy without weight training. The increased strength, flexibility, and endurance I had paid dividends.
This was one facet I really enjoyed about bodybuilding—the amount of work I put into it was what I got out of
it. Hard work equals success.
I continued to compete over the years, and I have won something like 18 contests along the way, including
many state and regional titles, as well as a national title. I also have, and continue to, work with a number of
athletes from differing backgrounds. I still train extremely hard and try to practice what I preach.
I have been fortunate through the years to work with some very smart people like Dr. Serrano and others. I
have always made it a goal to seek out the smartest people and try to learn the most I can from them.
Nutrition is a passion of mine that I love to share with others. There are many things about my program that
do not necessarily agree with mainstream theory, but you will see that the philosophies I have are rooted in
fact—not fiction. You will learn that saturated fats aren’t all that bad for you—neither is dietary cholesterol—
and many other nutritional truths that can be applied to eating for better results.
Warm Regards,
John Meadows

Ten Commandments of Strength & Size
for Skinny Guys
By Christopher Smith
So, I headed to the gym the other day—squat day—ready to crush it. Everything seemed to indicate that
it was going to be a good day, and I was eager to hit the bar. Then, as I was grinding through my top set,
something amazing happened. As I drove out of the hole, everything seemed to white out. Now, I know that’s
not really that amazing, as it’s not all that uncommon during the last rep of a really tough set of squats.
However, the amazing thing is what happened during that time: an image appeared to me and gifted me with
the 10 Commandments of Strength and Size for Skinny Guys.
1. Thou shalt focus on classic compound lifts – The squat, deadlift, bench, standing press row, and
pull-up are well established as the most effective lifts at building strength and size. Even so, many
lifters seem to dedicate too much of their time to inferior lifts. For a skinny guy, these are especially
important because they recruit so many muscle fibers and allow you to lift the most weight. More
weight equals higher intramuscular tension, which yields a bigger stimulus for muscle building. In
addition to this, these lifts build neuromuscular strength most effectively. Basically, you should be
spending most of your time on these lifts.
2. Thou shalt consume at least 1.5 grams of protein per pound of bodyweight – If you’re trying to
get bigger, you need to eat… and eat a lot. For building muscle, however, protein is key. If you’re
not getting enough protein to meet your needs, there is no way you’re going to put on muscle. And
if you don’t put on muscle, there is no way you’re going to get stronger. One and a half grams of
protein per pound of bodyweight is a good place to start for muscle building; however, consuming
up to two grams per pound of bodyweight has worked very well for many lifters in the past.
3. Thou shalt admit you need to eat more – Every time I talk to a skinny guy who is struggling to put
on weight, one of the first things I ask is what he is eating. Inevitably, I have to listen to him explain
how he “eats so much” and can’t possibly eat any more… followed by an explanation about how
his turbocharged metabolism is the reason he can’t gain weight. After suggesting that he keep a
food journal, though, it becomes clear that he isn’t eating enough. If your goal is to build muscle,
you need to accept that you need to eat and eat plenty. It is also just as important to eat the
right things. More often than not, lifters I’ve spoken to who have this issue are eating mostly junk.
Processed carbs, in particular, seem to be a recurring theme. If your diet revolves around junk
and sugar, it is not only impeding your attempt to build muscle, but these things also are taking
up space in your diet that could (and should) be dedicated towards high quality foods. If you’re
following the 2nd Commandment, this should be less of a problem.
4. Keep holy the rest day – Recovery is paramount for muscle building and strength development.
From a structural standpoint, your body needs time to rebuild the muscle fibers and connective
tissues that are damaged during strength training. Neurologically, your body needs to recover from
the strain of heavy lifting. Days off from the gym can be just as important as training days and
should be treated as such. Specifically, you should focus on nutrition during your off days. It’s very
easy to get great nutrition in on training days and then slack off when you’re resting. Don’t fall into
that trap. The same rules apply!
5. Thou shalt train different rep ranges – What’s the best rep range for building muscle? All of them!
Sure, you should prioritize one rep range based on your program phase, but that doesn’t mean you
should totally neglect others. Different muscle fiber types respond best to different rep ranges, and
training different ones maximizes muscular potential. How you vary your ranges will depend on your
program, but the important part is that you make sure to vary your rep ranges at some point.

6. Thou shalt monitor thy volume – As established above, you should be training different rep ranges
to make sure you are maximizing the growth of all muscle fibers. However, if you’re just doing three
sets—no matter your rep range, you’re selling yourself short and compromising gains. A good rule of
thumb is to add up your total work reps and try to stay within a certain range. For lower rep ranges
(i.e. 1-3), you should shoot for 10-20 total reps, which means you could be doing up to 10 work
sets. For moderate rep ranges (4-8), aim for 20-40 total reps. For higher rep ranges, try to get at
least 30 reps, but don’t be afraid of going much higher. Doing a little math could be the difference
between making huge gains and seeing nothing.
7. Thou shalt not program hop – Training A.D.D. is a rampant problem. If you think you can do
Westside one week, rest-pause the next, and then try a single cycle of 5/3/1, you are never going
to get anywhere. The most often you should be changing your program is every four weeks if you
are using a block style system. Some programs, like 5/3/1, should be followed for a longer period
of time in order to maximize gains from them. Give your program the time it deserves. Gains aren’t
made overnight, so don’t expect magic results by running a program for a week.
8. Thou shalt not fail – If strength is your primary goal, then failing reps is the last thing you want to
do in the gym. Strength is a skill, and you always want to practice succeeding. Frequently failing
reps exposes your body to extra stress, increases your chance of injury, and prolongs recovery time.
Hitting failure can be useful once in a while, but it shouldn’t be something you do on a regular
basis, especially on the big lifts. Accessory movements, normally done for high reps, can tolerate
going to failure a little more often. Still, try not to make it a habit. If you can’t lift it by yourself, you
can’t lift it!
9. Thou shalt not neglect general physical preparedness – Unfortunately, since skinny guys are so
focused on putting on weight, the first thing to get thrown out of their program is often GPP work.
Since GPP work is often associated with fat loss, it’s viewed as unnecessary. While it is true that
skinny guys don’t really need to worry about fat loss, GPP work still has value. It can help improve
recovery and also improves overall conditioning. Better conditioning means that you will most
likely need less recovery time between sets, you will generally carry less body fat, and you will just
be in better shape overall. If the guys at Westside place value on this, then maybe it’s something
you should consider, too. All you need to do is to throw in some sled dragging a couple of times a
week. That’s not too much to ask.
10. Thou shalt get strong(er) – More important than anything else is to constantly strive to make
progress. Don’t be the guy in the gym who is just there to “maintain.” Resist the temptation to be
complacent with where you are and what you have done. Don’t lose hope if you aren’t seeing the
results you want immediately. Step back, reevaluate what you are doing, and don’t be afraid to get
a second opinion if necessary. It takes extraordinary resolve to reach your fullest potential. Stay
dedicated and continue in the relentless pursuit of strength.
Of course, these are just guidelines to lead you along your path to becoming a successful lifter. There is no
substitute for hard work. You can’t expect anyone else to lift the weights for you. If you stay dedicated, there is
no reason why you can’t achieve your goals.

Eight-Week Athlete Training Template
By Matt Rhodes
This program is developed for athletes looking to build explosive strength, power, and muscular hypertrophy.
It is loosely based off of Western Periodization style and the Block Periodization template. The percentages
are based off of a two-rep max, so all sets and reps should be completed without failing. I am currently
using this with the baseball team. They are making tremendous progress, and I look forward to their testing
results. I will be using RM tests—not a true one-rep max to test the athletes. There is really no reason for
athletes to do one-rep maxes. Rep maxes are safer, and if they are in the three to five rep range, they are
very accurate when calculated for one-rep max. This should improve the players’ 60-yard dash, pro agility,
and vertical jump tests, as well as helping to build their overall body strength that can then be transferred
onto the baseball field.
Hang Clean/Snatch/High Pull Progression
Weeks 1 and 5 – 4x5

Squat/Bench Press Progression
Week 1 – 5x5 @ 70-75%

Week 2 – 5x5 @ 72.5-77.5%
Week 3 – 5x5 @ 75-80%
Week 4 – 5x5 @ 77.5-82.5%
Week 5 – 5x3 @ 80-85%
Week 6 – 5x3 @ 85-90%
Week 7 – 5x2 @ 90-95%
Week 8 – Test 1, 2 or 3-RM
Training Template:
Monday – Squat (Power/Strength)
1. Snatch or High Pull – follow progression

2. Squat – follow progression
3. RDL – 4x10
4. Reverse BB Lunge – 3x5 each leg
5. Single-leg Hip Ext. (glute bridge) – 3x10
6. Abs
Tuesday – Bench Press (Power/Strength)
1. Behind the Neck Jerk – 3x3

2. Bench – follow progression
3. DB incline – 4x10
4. DB Rows – 4x10
5. Shoulder 21s (3-way Shoulder Raises) – 3x
6. Biceps/Triceps – 3x10
7. Abs

Thursday – DE Squat (Speed/Power)
1. Hang Clean – follow progression

2. DE Squat 8x3 – follow progression
3. Step-ups – 3x5 each leg
4. Concentric Only RDL – 4x10
5. Lateral Squat – 3x6 each leg
6. Abs
Friday – Bench/Military Press (Hypertrophy)
1. Box Jumps – 3x5

2. Close-grip Bench – 12, 10, 8, 6
3. Military Press – 3x10
4. Pull-ups – 4x5-10
5. Seated Rows – 4x10
6. Biceps/Triceps – 3x10
7. Abs
Notes: When calculating max weights, use a two-rep max not a one-rep max. All percentages are based off
of a two-rep max. This will ensure that all of the sets will be performed and no repetitions should be missed.
This is a lot of work. You will be sore, and you will feel tired. At the end of the eight-week cycle, I suggest
taking one or two weeks to back off and let the body recover. After that, you can start the program over with a
new 2-RM if you see fit.

Twelve-Week Training Cycle
By Josh McMillan
I am laying out my 12-week training cycle that I will use to get ready for my next powerlifting meet. Some
things may change during the course of this 12-week cycle due to injury or recovery from other lifts. So
things are never set in stone, but at least this is the plan, and I hope to stay on track.
Listed below you will also find the diet protocol and supplementation I will be using during this powerlifting
meet cycle.
** Disclaimer- my diet protocol is based off my weight and what works for me. It will need to be altered
for each individual.
12 WEEK DEADLIFT TRAINING:
Week 12: 50-55% deadlifts for 4 sets of 5 reps
Week 11: Rack pulls from above knee for 4 sets of 3 reps (heavy)
Week 10: 60-65% deadlifts for 4 sets of 3 reps
Week 9: Deload week (speed pulls), 8 singles with 55%
Week 8: 70-75% deadlifts for 3 sets of 2 reps, (add METAL deadlift suit, straps either up or down)
Week 7: Cambered bar GMs (or whatever bar you have), 5 sets of 5 reps
Week 6: 80% deadlifts for 3 sets of 1 rep, (Deadlift suit on, straps up)
Week 5: Deload week (speed pulls w/ chains)—50% bar weight +4 chains (80 pounds), 5 singles
Week 4: Last Heavy Pull, this will go by feel—90%x1, 95%x1, 100%x1 (full gear, you will figure out a new
opener here)
Week 3: Rack pulls from below knees, 3 sets of 5 reps (not too heavy)
Week 2 (or 1 Week Out): Light assistance work, form pulls with 40%-45% for 4-5 singles. DONE
Week 1/ Meet Day: New PR (Usually by this time, I hope to open with 90% of my last PR with ease)

Some Examples of Accessory post-deadlifting:
• Glute ham raises

• Calves
• Shrugs
• Stiff leg deadlifts for reps
• Rack pulls with bands for reps
• Back work (hammer machine back, barbell rows, dumbbell rows, lat pull downs, etc)
• Hamstring work
• 45 degree back raises
• Weighted back extensions
• Band pull aparts
**I will choose some accessory work to do after my deadlifting. It will depend on where I feel I need the
work.
Example:
Week 11: 50-55% deadlifts for 4 sets of 5 reps, then...

• Stiff leg deadlifts, half reps- 3 sets of 12-15 reps
• Hammer back machine rows- 3 sets of 10-12 reps
• Calf machine- 3 sets of 15 reps
• Barbell shrugs- 3 sets until failure
12 Week Diet Protocol: “My” SET MACROS per meal (This will differ per individual)
**This will be seven meals a day, not including pre-training and during training shakes.
• Training Days: 50 grams of protein, 60 grams of carbs, 20 grams of Healthy fats.

• Non-Training Days: 50 grams of protein, 40 grams of carbs, 20 grams of Healthy fats.
SUPPLEMENTATION:
• Leucine
• BCAA’s
• Whey and Casein Proteins
• Fish Oil
• Mag 10 from Biotest
• Waxy Maize

Six Basic Exercises Young Athletes
Must Master
By Molly Galbraith
If you’re a strength coach who works with teenage athletes, your goal should be to get them stronger, make
them faster, and keep them healthy. This is the role of a strength coach, right? Right! (If you didn’t answer
yes to that question, then what the hell do you think your role is anyway?)
If your athletes are anything like the kids who come into my facility, they are often weak, injured, and overall
don’t move very well. Say what?! When the heck did this happen? When did 13-year-olds start blowing
their shoulders off playing baseball? When did the majority of the 13- to 17-year-olds who play high school
sports start having pain? Is this normal? Absolutely not… or at least it shouldn’t be.
My business partner, Jim Laird—of J&M Strength and Conditioning, spoke at the Kentucky NSCA conference
two years ago on the subject of strength training for young athletes. To gather data that drove home the
point of his presentation, he did an informal poll with over a dozen prominent strength coaches in both the
private and the collegiate sectors. His question was as follows:
“How many D1 athletes do you see who can do a proper body weight squat, a proper push-up, and who
move well, in general?”
The consensus among the coaches? Less than 10%. 10%! And these are D1 athletes. These athletes are
supposed to be the cream of the crop. Just imagine how poorly prepared the rest of the kids are.
The root of this problem appears to be threefold:
1. Kids don’t play or do manual labor anymore.

2. Kids play the same sport year-round from the time they are very young.
3. Sport coaches try to also be strength and conditioning coaches for their teams.
Since we can’t do much to change the issues listed above, we have to work with what we’ve got and do our
part to help these kids move better, feel better, and perform better.
So how do we do that? We start with the basics. Sure, a kid who gets stronger in the deadlift or the power
clean is most likely going to perform better in his or her sport due to increased strength levels. But what if
that kid doesn’t move well enough to perform that lift properly? Are kids actually getting stronger? Or are
they getting stronger in places where they are already strong and increasing their risk of injury? I would
argue that for most kids, it’s the latter.
For my business partner, Jim, and myself, there are six movements a young athlete must master before we
allow them to move on to more advanced exercises. They are as follows:
1. Goblet Squat – Popularized by Dan John, the goblet squat is a fantastic way to teach athletes the
basic squat pattern, and allow them to load it, before putting a bar on their back. Once an athlete
becomes proficient in the goblet squat, you can have them perform other squat variations (front
squat, barbell back squat, safety bar squat, etc.). At that point, they will have grooved a proper
squat pattern, be using the correct muscle groups to perform the squat, and be less likely to get
injured. We like for an athlete to be able to goblet squat 40% of his or her body weight for 8-10
reps before loading their spine.

2. Pull Through – The pull through is a fantastic exercise that teaches the all-important hip hinge
pattern. As my friend and Coach Mike Robertson says, “Every great athlete has a great set of hips.”
I couldn’t agree more. The problem arises when a young athlete doesn’t know how to hinge at the
hip, and they are then forced to start deadlifting. Since they haven’t grooved this pattern, they tend
to round their lumbar spine instead of hinging back into their hips. This not only prevents their hips
from getting strong and limits the amount of weight they can lift, but it also puts their low back at
high risk for injury.
The pull through teaches an athlete how to push back into their hips and effectively load their glutes and
hamstrings. Once they have been doing pull throughs with good form for a month or two, we will allow
them to deadlift with a kettlebell. Once they master the kettlebell deadlift, they can move on to a trap bar
deadlift. In time, they will eventually learn the barbell deadlift. This is the safest and most effective hip hinge
progression we have found for our young athletes.
3. Bear Crawl – The bear crawl is a highly underrated exercise that every young athlete should be
doing. Crawling is one of the most fundamental human movement patterns. Babies develop the
crawling pattern in order to crawl away from danger and towards sustenance. However, once
children start walking and no longer have a need to crawl, they tend to lose this pattern. That,
coupled with sitting at a school desk all day and sitting in front of the TV or computer all night,
hinders children’s ability to crawl properly.
The way we teach the bear crawl is very different from the classic bear crawl. We teach the bear crawl as
a moving plank—where your core stays very still and you are only moving your arms and legs. We have our
athletes start out in a push-up type position—with their feet slightly wider than shoulder-width apart and
their hands and toes turned out slightly, around 20 degrees. We cue them to take small steps and to keep
their core as stable as possible. This will force them to open up their hips and will improve the strength and
stability of their shoulders and scapulae. Once your athlete can perform several 10- to 15-yard bear crawls
with good form, you can have them progress to backwards bear crawls. You can also load the bear crawl by
putting a band around his or her waist and hooking chains around the band.
4. Push-up – Ah, the classic push-up. One of the first bodyweight exercises a young athlete learns,
and with good reason. When done properly—which is rare—the push-up is good for many things,
including but not limited to: teaching proper protraction and retraction of the scapulae, training
anti-extension of the core, teaching the athlete to control his/her body weight, and increasing
overall upper body strength.
When your athletes are performing push-ups, make sure that they maintain a neutral spine and head,
maintain a tight core and tight glutes, and keep their elbows tucked into their sides at around 45 degrees.
It’s also imperative to make sure that their scapulae is protracting at the bottom of the push-up and fully
retracting at the top and that they are using a full range of motion. This will ensure your athletes are getting
the maximum benefit from their push-ups. Once they can perform sets of 15 push-ups, they can progress
to weighted push-ups or other weighted horizontal pressing exercises, if applicable.
5. Suitcase Carry – Carrying variations are great exercises for young athletes to perform, and one
of our favorites is the suitcase carry. We love suitcase carries for several reasons: they integrate
hip and trunk stability, they teach the athlete to resist lateral flexion, the offset load has real world
carryover, they strengthen the grip, and it’s an exercise that reflexively puts you in a good position.
Suitcase carries are extremely uncomfortable if you don’t have a tight core, tight, glutes, and a
packed shoulder. These things naturally happen without much cueing. Once an athlete can carry

40% of his/her body weight in one hand for 15-20 yards, you can progress them to more difficult
variations such as: suitcase carries in the rack position, offset farmer carries, trap bar carries, and
much more.
6. Inverted Row – Inverted rows are an incredible row variation for young athletes. Firstly, most young
athletes cannot perform a proper chin-up. In order to perform a proper chin-up, athletes must fully
retract their scapulae and get their chest out at the top of the chin-up—while keeping their ribs down
and keeping their core stable. Very few young athletes are capable of this.
The inverted row is fantastic because it can be progressed and regressed very easily by simply changing the
angle of the body slightly (even in the middle of your set). Inverted rows are fantastic for improving core stability,
increasing upper back strength, and teaching an athlete how to properly protract/retract their scapulae. Make
sure your athletes can do at least 10 solid inverted rows with their body almost parallel to the floor before they
attempt chin-ups or heavy rows.
There you have it: six basic exercises that young athletes must master before moving on to more difficult
variations. Remember, doing these correctly will develop a solid foundation of strength and groove proper
movement patterns to get your young athletes strong and keep them healthy at the same time!

The “Enes Project” Bench Program
By Dave Kirschen
Justin Enes has been one of my training partners for the past two years, although we’ve known each other
for around 10 years or so. It was just by chance that I happened to be at Iron Island Gym in Oceanside, New
York—the day Justin walked into his first powerlifting gym.
To say I was unimpressed would be an understatement.
Justin was around 20 years old, about six feet tall, and maybe 170 pounds. At the time, Iron Island was a
hotbed of East Coast powerlifting and home to some of the strongest lifters in the world. Walking in, he had
the classic wide-eyed expression of someone who had not only bitten off more than he could chew, but also
of someone who was about to be swallowed alive. The only thing close to an interaction I had with him was
when my training partner, Rocco, bitched at him for showing up to squat in running shoes. Yes, my training
partner was actually named Rocco… what can I say, it was Long Island.
Aside from a general curiosity about the “new guy,” I remember being happy to see him there because I was
at the beginning of my own career, and it’s always good to have another guy a few rungs down from you on
the ladder. That was about as much thought as I gave him at the time.
Although most guys would have turned right around and continued training in the safety of their own “fitness
center,” Justin kept at it—even despite living a solid hour from the gym. As a result, he got stronger... Much
Stronger.
Throughout the better part of the decade, Justin and I did not train together regularly, but we’d see each
other at meets and whenever I visited Iron Island. After a few years, Justin got his first elite total and became
an impressive deadlifter (because he is a gorilla-armed freak).
Fast forward to two years ago. Due to my work schedule, I could no longer train at Eastside Barbell, but I knew
that my buddy, Anthony Ditillo, and Justin had a small crew at Apollon Gym in Edison, New Jersey. Luckily for
me, their bench day also fit my new schedule. Justin now weighed around 230 pounds and was squatting
and benching over 700 pounds. Yet, there was one thing holding him back from that elusive pro total.
His bench sucked. As a long armed guy, he was never what you’d call a good bencher, and he spent most of
his career using his 700+ deadlift to compensate for his lack of pressing power. After bugging him about it for
almost a year (he is as stubborn as a damn ox), I finally convinced him to let me program his benching.
Although he was working extremely hard, there were a couple of things I thought he could be doing better.
First off, his work ethic—which was responsible for his awesome pull—was killing him and beating him up on
bench. The first thing I did was scale back his volume and force him to take deloads throughout the cycle.
Secondly, although he had been using a shirt for many years, he had some bad habits that we corrected. His
biggest issue was that he automatically lifted his head, causing him to lose support at the bottom. Now, he
uses the head lift as a last resort to get the weight to touch.
Finally, I forced him to touch more frequently while in a meet cycle. Justin used a lot of board work, and while
this helped his top-end, it hurt his technique. He still uses boards in the shirt once per month to keep his top
end strong, but he will also touch progressively heavier weights throughout the cycle.

After hovering in the 400s for YEARS, Justin finally hit his first 500-pound bench with 505 pounds in November of 2011.
Seven months later, in June of 2012, he hit 550 pounds.
The following program is his training from April 2, 2012, to the meet on June 24th. Rather than just print up the blank template,
I decided to use Justin’s actual log, with his weights, PRs, and misses included. For context, training weights were based off a
505-pound meet PR.
4/2
Raw bench: up to 315x1
Slingshot: 345x1
Slingshot: 365x1
4-board with shirt: 405x1
3-board: 455x1
2-board: 495x1
1-board: 530x1(pr) & 550x1 (pr)
We generally do not log assistance work, but after the main exercise, Justin will do high (four or five) board presses with a very
close grip for sets of 3-5, dumbbell bench presses (flat or incline) for sets of 8-12, triceps extensions (barbell or dumbbell),
and TONS of back work (rowing, pulldowns/ups, face pulls, and rear delt raises).
None of the assistance work is structured. He will go by how he feels and how the main exercise goes. If he is beat up, he will
do less. If he feels great, he will do more.
4/5
Speed work: 9 x 3 with 35% of raw max and 2 chains
4/9
3-board press with minibands: up to 320x1 (pr)
Down-set with 305 x 1
4/12
Speed work: 9x3 with 40% of raw max and 2 chains
4/16
Slingshot: 345x1
Slingshot: 375x1
2-board: 455x1
1-board: 495x1
Half-board: 510x1 (pr)
4/19
4/22
Close-grip 2-board: up to 355x1 (pr)
Down set with 335x1

4/25
Speed work: 9x3 with 35% of raw max and minibands
4/30
Slingshot: 345x1
Slingshot: 375x1
3-board: 455x1
2-board: 495x1
2-board: 525x1
2-board: 555x1 (pr) and 575x1 (pr)
5/3
5/7
Close-grip floor press with 80 pounds of chain: up to 300 x 1 (pr)
5/10
5/14
Slingshot: 345x1
Slingshot: 375 x 1
3-board and shirt: 405x1
2-board: 455x1
1-board: 495x1
Full-range: 515 pounds (miss) & 530 pounds (miss)
Justin was having shirt issues today. He was strong as hell, but he was also beat up and starting to out-grow
his shirt. We decided to take another full-range shirt the next week (after his raw special exercise), deload the
next week, and put the shirt on again the week after to find an opener.
I also recommended that he cut the seams off the bottom of his sleeves because I believed that he was
unable to get the shirt set right.
5/17
Speed work: 9x3 with 35% of raw max and monster minibands
5/21
Close-grip bench: up to 345x1 (pr)
3-board and shirt: 405x1
2-board: 455x1
1-board: 485x1
Full-range: 510x1

Cutting the sleeves worked, and the shirt fit him perfectly. He was back on track.
5/24
5/28
Deload—just assistance work because he was starting to get beat up.
5/31
6/4
Raw bench: up to 315
Slingshot: 345x1
Slingshot: 345x1
Slingshot: 375x1
2-board: 455 x 1
1-board: 485 x 1
Full range: 510 (Miss—couldn’t touch)
Full range: 530x1 (20-pound pr… CRUSHED IT)
At this point, due to Justin’s weight gain (he was now a bloated and uncomfortable 252 pounds), we decided that we needed
to raise his opener to 530 pounds. This was despite the fact that it would be a 25-pound meet PR. While I don’t normally
advocate opening with a PR, this made more sense than making him struggle to touch a lighter weight.
6/9
Speed work: 9 x 3 with 35% of raw max and 2 chains
6/11
Reverse average (grey) band with close grip.
Worked up to 455 (pr)
6/14
At this point, Justin was done—nothing but assistance work from here on in.
Meet
530-pound opener: good
550-pound second: miss
550-pound third: good… 45-pound meet PR!
In addition to a big bench PR, Justin also totaled 2,100 pounds at 242 (SPF pro).
As of this writing, Justin is using the same program for a meet in January. So far, he has already touched 555 pounds in the
gym with two months to go.

I’m extremely proud of Justin’s progress—not only throughout this cycle, but also for what he has
accomplished over the course of his career. He is one of the hardest workers I know, and it’s been a privilege
to see him progress from a complete newbie to an up-and-coming pro.

Tri-Phasic for the Geared Powerlifter
By Todd Hammer
This is the current program I am doing going into a push/pull in December of 2012. I have taken what I have
learned over the years and combined much of it to create this program. Recently, Cal Dietz’s tri-phasic training
has been gaining attention, and I have read and reviewed this information for over a year. With that in mind, I
figured it was time to add his ideas to my programming.
I am sure I will receive emails telling me that this is not tri-phasic as Cal wrote it, and I am aware of that. I
don’t think I will, or have ever, followed anyone’s program to a “T.” This is noteworthy in that I feel a program
is like a great song—it is dynamic and should be able to grow. Yo-Yo Ma released a CD a few years back and
asked musicians who were fans of his to add a track over the top of his songs and send it to him. Yo-Yo Ma
understands that music is fluid and should be growing and changing as it is played. A program must be the
same way. So without further ado, here it is: The Tri-Phasic plan for the geared powerlifter.
Weeks 1-3: Heavy Eccentric and Gear work
Day 1
1a) Bench Press: 5x3 with 5-second eccentric and explosive concentric (60% of raw bench)
1b) Plyo Push-ups: 5x3 or explosive Push-ups (rest 60 seconds, then repeat)
Close Grip Bench 4x10
1a) Rows: 5x10
1b) High Rep Triceps Work (example: 5x20 pushdown or 5x15 Triceps Extensions)
2a Delt Work 3x10 (BB Front Raise, Lat Raise)
2b Light Abs: 3x10-15 (H Leg Raise)
2c Grip: Pick one and rotate
Day 2—Ecc. Squats

Conventional Deadlift: Work up to a heavy double, then 6x1 @ 80% of that weight
1a) Back Squat: 5x3 (5-second ecc.)
1b) Hurdle Jumps: 5x3 (use a hurdle low enough so that this is not near a max jump, roughly 75%)
Good Morning BB: 3x10
1a) Glute Ham: 4x10
1b) Light Band AM: 4x20
2a) Plank: 3x1min
2b) Glute Bridge (weighted): 3x1min
Day 3—Gear Shirt Work

Depending on your efficiency in gear, boards may be very important
Heavy Board work: 3-6 sets of handling max weight, 1-2 reps (if you don’t need boards, go to www.elitefts.com
and buy a new shirt).
1a) DB Bench: 4x10

1b) Pull-ups: 4x10
2a) BW Row: 3x12
2b) Band Raise to a Pull Apart: 3x10
2c) Timed Band Pushdowns: x1min x45 sec x30 sec

Day 4—Gear work for deadlifts
Heavy single off plates, elevated three inches.
Leave suit on, straps down. Back Squat: work up to a heavy set of 5. (This is done to get more comfortable in
your gear and to get stronger).
After this, you should be dead tired. Pick accessories based on how you feel.
This will be the first three weeks. The only change is that you are trying to add weight each eccentric day. So if
on week 1 you get good sets at 65%, then try 67% for week 2. If you get over 75%, then your math is wrong
or your percentages are wrong.
Week 4-6: ISO Work
Day 1—ISO Bench

1a) Bench Press: 5x3 with 5-count iso, ½-inch off your chest. (Weeks 2: 4-seconds on chest, Week 3:
3-seconds on chest)
1b) Explosive Push-ups: 5x3 (rest one min)
JM Press: 5x6
Croc Rows: 2xmany
Finish with some high rep accessory work.
Day 2—ISO Deads

Conventional Deads: Pull one inch off the ground, hold for a 4-count and then pull. 6x3, start around 60%
and adjust accordingly. Technique should not fall apart on these.
Back Squats: 6x3 with 2-count iso at the bottom. While doing these, be sure to bring your stance in if you
are a super wide stance squatter. This will affect the weight greatly. It should be in the ballpark of 60% of
your best at that stance.
Pin Pulls (competition stance): work up to 90-100% for 1-2 sets of 1.
Accessories of your choice. This depends on how heavy your heavy sets are. If you are a 500-pound
deadlifter, you can probably do more accessories. If you are a 700-pound deadlifter, at this point you may
not have much left in the tank.
Day 3 Gear Bench

During these three weeks you may need to take one or two workouts out of your shirt. This will depend on
many things. One how good you are with your shirt two, how strong you are three, how new your shirt is and
how new it is to you. My goal for these three weeks is to get down to a one board and be able to get one rep.
So there is some freedom here just train heavy!
Day 4 Geared Rev Band Deads (Comp Stance)

Heavy double on the first week and second week last week is a single.
Box Squat 6x2 with straps down 60%
Zercher Good Mornings 4x6
Abs, Glutes, Hamstrings

Week 7-9: True Dynamic work with a twist
Day 1
Dynamic Bench Press the only change from the classic 8-10x3 with 55% is that we will not touch our chest
and will reverse hard as close to our chest as possible and hold lock out for a split second.
Heavy Board Work Week one heavy triples, week 2 heavy doubles, week three heavier doubles.
Accessories of your choice again.
Day 2
Dynamic Deadlifts: 10-20 singles with short rest and competition stance
Dynamic Back Squats: 8-10x2-3 with 60%, +contrast of your choice.
Accessories based on where you are.
Day 3—Time for some Gear Benching

Weeks 1&2: light rev band for rep ranges of 1-3. Try to get some weight down! Add boards in to handle
heavy weights for 3-5 sets of 2-3 reps.
1a) Mod Grip Bench: 2x10
1b) Pull-ups: 2x10
Add in accessories as needed.
Day 4
Gear Deadlifts off the floor: work each week based on feel, but you should hit reps around 90% for at least
two of these weeks.
RDL: 4x5-6 reps—work on that lockout strength for when the gear lets go!
More accessories.
Week 10: the week before the meet
Set openers: Sunday or Monday

Train light the rest of the week if you are up to it.
Now do your meet and set a PR or two!
I realize that the science coaches out there are going to tell me why this program is no good, as the science
is not perfect. Also, the powerlifters will tell me how this program is not possible due to the percentages
being too high or too low. Understand that this is written for a middle level powerlifter who is also coaching
all day long. This is why I left the accessories open to what you need.
As I said at the beginning, this workout is here for you to interpret how you see fit. Add to it, subtract from it,
and see what works for you. If you think there is one good thing in this workout, then please steal it and tell
me how it helped—or did not—help you.
Good Luck & Be Strong!

Mick Manley’s Twelve-Week Training
Cycle
By Mick Manley
My training is usually derived from a one-rep max on squat and deadlift. I first take percentages and
determine the weights I’ll be doing, and then I put them into three-week waves, increasing the weight and
decreasing the volume over time. It is a program that my friend Al Caslow had originally sent to me. We
had bounced ideas back and forth and finally came up with this, which is a little different than the original
program but seemed to work well for me. For my bench training, I decided to try some things that I felt had
worked for me over the years, which in this case were heavy boards. However, I also took some ideology from
Brad Heck and decided that I would touch every week so that when the meet came, I wouldn’t be like a lot of
shirted lifters and not be able to touch.
Squat:
You take your most recent one-rep max to depth.

EX: Let’s say it’s 835 pounds. You then take this and multiply it by .95. This makes the base number 795.
Week 12: 85%, 3 sets of 2, reverse bands 100% 2 sets of 2

Week 11: 80%, 2 sets of 3 and 1 set of 2, reverse bands 90-95% (depending on how you feel)
Week 8: 85%, 4 sets of 2, reverse bands 90-95 3 sets of 2
Week 7: 80%, 5 sets of 3, reverse bands 90-95% 3 sets of 3
Week 6: 80%, 2 sets of 4 (this is your down week)
Week 5: 95%, 2 sets of 1
Week 4: Max out: you want to hit a minimum of 100% for 3 singles. I would usually go up to 100%, and if
it’s easy make another jump. If it’s easy yet again, I’d go up.
Week 3: 75%, 4 sets of 2 (you are now de-loading)
Week 1: 55%, 4 sets of 2 (this should be one week out from the meet)
When doing this training style, you will want to gauge how you feel on that day. If you are feeling really beat
up, drop the weight a bit—but make sure you get the allotted sets and reps listed for that day. The work is
what makes you strong in a program like this, so you want to make sure it gets done.
If you are unsure whether you want to go straps up or straps down with your briefs, I personally like to just go
straps up on all my working sets and adjust the tightness of them to ensure I hit depth. Some people may
not be able to get to depth with straps up on some of the lower weights, so you can do straps down. I really
prefer to wear straps up though, due to the fact that many people fall apart when the straps go up. Using
them as much as possible allows you to be more comfortable when the weight gets heavier.
Accessory work is the same for all of the lifts. Find out which lifts are you worst and work them. In regards to
the squat: if you are terrible at good mornings, work these into your routine. If you have weak hamstrings and
glutes, start hitting the glute ham raises. Admitting to yourself you have a weakness is a huge step forward.
Everyone has them, and they should be addressed. Many guys will do what allows them to do the most
weight; however, this is going to build deficiencies. I didn’t do much training for my quadriceps for a long
period of time, and I developed a huge deficiency. This lead to a slew of injuries because I was compensating
for this with other muscles.

I pick an accessory movement and stick with it until it stops making progress. Some may not agree with this
and switch it up every three weeks or so, but I think a lift can increase steadily for a lot longer than three
weeks.
Some of my favorite accessory movements include:
•• Good mornings: 3 sets of 8

•• Band assisted glute ham raises: 3 sets of 8
•• SSB squats (very deep): 3 sets of 5
•• Lunges: 3 sets of 10
•• Band leg curls: 3 sets of 8
•• Leg extensions: 3 sets of 8
•• Machine leg curls: 3 sets of 10
•• Weighted planks (abs): 3 sets (30-45 seconds)
Your accessory work shouldn’t be as hard as your main movements. If you are doing all of the sets, you
should be very tired and not even want to do the assistance work. You should have 3-5 more reps left when
doing your assistance work.
Deadlift:
You take your most recent one-rep max to depth.

Ex: Let’s say it’s 733 pounds. You then take this and multiply it by .95. This makes the base number 695.
Week 12: 70-75%, 4 sets of 3, 60-65% standing on one 100-pound plate for 4 sets of 3
Week 11: 65-70%, 4 sets of 4, 70-75% pulls off a 2-block (rack pulls are ok) for 6 sets of 4
Week 10: 75-80%, 4 sets of 3, 75% pulls off a 3-block for 5 sets of 3
Week 9: 80-85%, 4 sets of 3, 65-70% standing on one 100-pound plate for 3 sets of 3
Week 8: 75-80%, 5 sets of 3, 70-75% pull off a 2-block for 3 sets of 3
Week 7: 85-90%, 4 sets of 2, 75-80 pull off a 3-block for 2 sets of 2
Week 6: 75-80%, 2 sets of 4 (this is your down week)
Week 5: Max out: you want to hit a minimum of 100% for 3 singles. I would usually go up to 100%, and if
it’s easy, make another jump. If it’s easy yet again, I’d go up.
Week 3: 70-75%, 4 sets of 2 (you are now de-loading)
Week 2: 60-65%, 4 sets of 2
Week 1: 50-55%, 4 sets of 2 (this is done Tuesday, the week of the meet)
Just like in the squat, you want to make sure you are getting the work in. It is not going to be fun doing
almost 40 working reps in a workout, but IT WORKS! If you are feeling weak, do the lower end of the
percentages. Just make sure the work is done.
I usually put my suit on every week during my training cycle. The straps will go up for anything over 500
pounds, but I don’t wear briefs under my deadlift suit either. I like to make sure every pull looks the same, so
I think wearing straps up will help ensure this.
My accessory work is pretty minimal on these days because I am usually destroyed from this routine. I would

usually do some ab work, a little light lower back work to get the blood flowing, and also some quad work.
•• Front squats: 3 sets of 5

•• Hyperextensions: 3 sets of 8
•• Ab wheel: 3 sets (I usually do 2 kneeling sets and 1 standing set)
Bench:
Most of you will probably stop reading after this because my bench sucks! Haha! It has come a long way,
though. During my first meet, I benched a whopping 303 pounds in a shirt. During my latest training cycle, I
hit 485 pounds… and it was very easy.
For my bench workout, I don’t have a set percentage I use. I just picked some numbers that allowed me
make progress with the setup I designed. You should start with weights that are easy and will get harder over
time.
I still used the three-week waves, so I wasn’t constantly going heavy. I worked up to a heavy 3-board and
then went down in boards. I think this method gets you pretty close to what you would feel like after doing a
squat in a meet since you are overloading with the 3-boards and coming down to your chest.
You will start over with your light week every third week. Your light week weights will be the same weights as
your last medium week.
3b = 3-board
2b = 2-board
1b = 1-board
Here is a copy of the exact weights I did for my last training cycle:
Week 12 (light)
405x2, 3b
455x2, 3b
475x2, 3b then 2b
455x1, 1b
Week 11 (heavy)
455x2, 3b
495x2, 3b
520x2, 3b,
475x2, 2b then 1b
455x1, chest
Week 10 (medium)
455x2 3b
495x2, 3b
455x2, 2b then 1b
435x1, chest

Week 9 (light)
455x2, 3b
495x2, 3b
455x2, 2b then 1b
435x1, chest
Week 8 (heavy)
455x2, 3b
495x2, 3b
530x2, 3b
485x2, 2b then 1b
465x1, chest
Week 7 (medium)
455x2, 3b
505x2, 3b
465x2, 2b then 1b
445x1, chest
Week 6 (light)
455x2, 3b
505x2, 3b
465x2, 2b then 1b
445x1, chest
Week 5 (heavy)
455x2, 3b
495x2, 3b
540x2, 3b
495x2, 2b then 1b
475x1, chest
Week 4 (medium)
455x2, 3b
515x2, 3b
475x2, 2b then 1b
455x1, chest
Week 3 (light)
455x2, 3b
515x2, 3b
475x2, 2b then 1b
455x1, chest
Week 2 (heavy)
455x2, 3b
505x2, 3b
550x2, 3b

505x2, 2b then 1b
485x1, chest
Week 1
Work up to 95% of your opener to your chest or 1b (1b if you touch easily, chest if you don’t)
At Big Iron, we wear our shirts every week. Rick Hussey was a huge advocate of this, and I’ve stuck to it.
My accessory work is dependent on my weaknesses. I recently found that I am terrible at the standing
military press, so I started working those in. Find what you are bad at and work it! Since my deadlift day
doesn’t have any upper back work, I usually do about four back movements on my bench day.
Some of my favorite accessory movements include:
•• Incline barbell: 3 sets of 5-8 reps

•• Chest machines: 3 sets of 8
•• Hammer dumbbell press: 3 sets of 8
•• Dips: 3 sets of 8
•• Dumbbell lateral raises: 3 sets of 8
•• Reverse flyes: 3 sets of 8
•• Military press: 3-5 sets of 5-8 reps (these can be tough, so choose sets and reps based on how
you feel)
•• Pulldowns: 3 sets of 8
•• Pull-ups: 3 sets of 8
•• Low rows: 3 sets of 8
•• Face pulls: 3 sets of 12
When doing my accessory work, I will usually do one to two exercises for chest, two to three exercises for
shoulders, and three to four exercises for back.
Fourth training day—Lockout work and additional accessory:
Since I don’t do a lot of accessory work after my bench and dead lift days, I add most of the accessory work
onto this day since I’m usually pretty beat and am usually at the gym for over two hours each time. This
allows me to get in and out of the gym in a timely fashion and allows more quality accessory work.
Rick always stressed lockout work for bench. Some of the bench-only guys would be in their shirts twice a
week—once on bench day and the other on lockout day. For me, it causes too much stress and my weights go
down, so I don’t usually shirt up on my lockout day.
I will usually pick out a movement that works on the lockout first. On many weeks, we are doing some form
of close-grip bench press (CGBP). There are a lot of different variations you can do with this movement. You
can do them to your chest, to boards, against bands, reverse bands, with chains, against bands with boards,
reverse bands with boards, or with boards and chains. You can also vary the grip you are using—three fingers
in from your regular bench grip to shoulder width.
I will usually do three to five reps and three to five working sets. You want to keep these pretty easy and fast
as this is not a main movement—it is an accessory day.

Next, I will usually do something like weighted dips. I prefer doing compound movements that hit the majority
of the muscles I’m training that day. Thus, since dips hit chest, shoulders, and triceps, it’s a very good lift. I do
three sets of eight reps for weighted dips and try to increase the weight a little bit each week.
Next, I would move on to standing dumbbell shoulder press or the military press. I would usually do three
sets of five to eight reps. My next movement would be a rear delt movement, like the reverse fly machine or
reverse dumbbell flyes. I do three sets of eight reps on these.
After my shoulder movements, I move on to back. I like to do weighted pull-ups or some sort of row first. If I
do pull-ups, I try to do at least 30 reps total. Depending on the weight, I may do six sets of five or four sets
of eight. It doesn’t matter; I just go for 30 reps total. If I’m doing a rowing movement, I do three sets of five.
Next, I will usually do pulldowns supersetted with face pulls. Pull downs are three sets of eight, and face
pulls are three sets of twelve.
As you can tell, this day is not as structured as the other days; however, since it’s an accessory day, a lot of
it is determined by how you feel. If you are feeling really run down, then you will want to do the lower end of
weights and sets. If you are feeling good, you can push it a little.
The best piece of advice that I can give anyone who has started lifting, has been lifting, or is thinking about
lifting is this:
Stay consistent. That is the hardest thing to do, in my opinion. Whether it’s lifting, dieting, sleeping, or
stretching, all of it needs to be consistent. Set a reasonable goal and get it done. It’s great to have long-term
goals and to dream big, but in this sport that usually takes a lot of time. So setting short-term goals is going
to keep the progress steady and the discouragement at a minimum!

225 Program: An Eight-Week Program
to Improve Your 225-Pound Press
Performance
By Joe Giandonato, MS, CSCS
The NFL combine and numerous pro days punctuate the dreadfully long hockey and basketball
seasons and provide us with the glimmer of gridiron we desperately need—following the hangover
of bowls, bandwidth burdening fantasy football leagues, and heated bar side debates. The NFL
combine and pro days, specifically the battery of performance indicator tests, reinvigorates the
training spirits of weekend warriors that seemingly froze over during the barren and frigid winter
months. Legions of meatheads, hailing from every training sect and athletic background imagin-
able, undeservingly attempt to hold themselves to the standards of college football’s elite. Some-
times curiosity and male bravado temporarily encroach on our training focus, forcing many of us
to surrender to the question of where we’d stand among NFL prospects. One test, in particular, has
had a mystifying stranglehold on meatheads and strength training brethren—the 225-pound bench
press test.
Some coaches swear by it. John Lott, the very animated Arizona Cardinals strength coach and
unofficial combine bench press cheerleader, feels that if a player performs well on the test, then
it’s evident that they busted their ass preparing for it—exemplifying the requisite accountability and
dedication it takes to become a professional football player. Some feel that the test is a measure
of unearthing shoulder health issues. Others denounce it, questioning its validity and correlation
to on-field performance. A number of the all-time top performers in the 225-pound bench press
didn’t even crack a game day roster, and those that did didn’t necessarily enjoy noteworthy careers.
Either way, it’s a test that’s going to be cemented in football combines and showcases for a while,
so all of the football players reading: You better get damn good at it. Fair or not, your athletic, aca-
demic, and financial future will unnecessarily hinge on tests to measure your speed, agility, power,
and in the case of the 225-pound bench press, muscular endurance… even if you have some
electrifying game tape and an impressive résumé.
The 225-pound Bench Press
Whether your goal is to have a bronze bust in Canton or to get enshrined into the Commercial Gym
Meathead Hall of Fame, you better possess a workable foundation of strength and a rock solid
technique on the bench press. If you can’t bench 225 pounds for a single, you might want to hone-
in on improving your limit strength. Moreover, if you register fewer than 10 reps of 225 pounds, or
can’t perform a one-rep maximum with 300 pounds, you should invest in getting stronger before
you worry about tackling 225 pounds for more reps. These numbers may appear as if they were
plucked out of the sky; however, they represent numbers of which a majority of dedicated lifters
and football players should be capable. Although research indicates that local muscular endurance
does not correlate well to one-rep maxes in trained subjects (2), it should be noted that this holds
true when repetitions are performed below 75% of 1RM.
Muscular Endurance
Again, the 225-pound bench press is a test of muscular endurance. Muscular endurance is defined
as the ability of a muscle or muscle group to sustain a specific force of power output. A person’s
muscular endurance is determined by a constellation of factors which include: limit—or maximal
strength, muscle mass, muscle physiological cross-sectional area, muscle fiber type distribution,

innervation and neural drive, mitochondrial and capillary density, contractile protein content, mus-
cular force production, and subsequent power output. Lactate production and subsequent clear-
ance rates also influence muscular endurance, as does hydrogen ion accumulation and buffering
capacity. Also, a person’s unique system of leverages also impacts muscular endurance. Longer
levers require a more forceful contraction to generate more torque than the opposing torque to
overcome the resistance. This is why longer armed lifters tend to adopt a moderate- to competition-
width grip when they perform pressing exercises.
Repeated dynamic muscle contractions, such as a prolonged set of 225-pound bench repetitions,
are fueled by ATP. The longer the set, the more ATP is used. Individuals with a max bench press hov-
ering around 225 pounds may only tap into their instantly usable phosphate compounds, whereas
lifters who are capable of multiple repetitions are generating ATP through glycolyctic pathways. As
the sets become longer, there are considerable contributions from the oxidative energy system,
which is a commonly overlooked factor in 225-pound bench press performance. As the bouts of
work lengthen and/or the rest intervals shorten, reliance on the oxidative energy system grows as
it is providing the muscles working dynamically (agonists) and statically (stabilizers) oxygenated
blood. The stabilizers are also working hard to provide the body with the rigidity it needs to stay
locked on the bench and the heels on the floor, while also maintaining full hip extension—thus,
preventing energy leaks and compensatory movements which might precipitate injury. So, if you
dream of hoisting 225 pounds in sets of 30 or 40, your cardiorespiratory fitness better match your
level of strength.
Pressing Matters
Inherently critical to bench press performance are scapulae positioning, torso rigidity, glenohumeral
joint angulation, leg drive, grip, and the ability to control your breath.
Scapulae Positioning
The scapulae or scapulothoracic joints, are freely movable, highly mobile joints. Its movement and
stability is achieved through numerous muscles that attach to the shoulder blades, which include
the upper, middle, and lower trapezius; levator scapulae; and the superior and inferior aspects of
the serratus anterior muscles. These muscles must work in unison to reduce excessive movement
from occurring at the shoulder blades. However, the bench provides artificial scapular stability
by compressing the scapulae, pinning it against the posterior thorax. In spite of these compres-
sive forces, the scapulae retract during the eccentric and protract during the concentric. A lack of
control during the eccentric, along with excessive protraction during the lift, may increase the likeli-
hood of injury—which is why the upper back should remain tight. Coaches advocate screwing your
shoulder blades down and into the bench since this maximizes upper body stability and minimizes
the chances of shoulder injuries.
Torso Rigidity
The torso should also be kept tight. Don’t coil up too tight during a set of max reps, otherwise your
stabilizer muscles, which include the upper back, lats, and erectors, will fatigue quickly. Instead,

gradually tighten the muscles of the upper back as the set wears on. This will help you derive the
necessary stability to complete the set. The lower back should remain slightly arched, with the butt
making contact with the bench at all times. If the hips rise from the bench, the rep won’t count or
the set may be terminated by the counter.
GH Joint Positioning
Glenohumeral joint positioning and movement of the humerus is impacted by scapular stability
and torso rigidity. Ideally, the arms should not stray too far from the torso. Research has indicated
that staying between 50 and 70 degrees of shoulder abduction during the lift will maximize per-
formance by proportionately recruiting the agonists involved during the movement. It will also help
ward off shoulder injuries precipitated by instability, such as clavicular osteolytis, pectoralis major
ruptures, and subacromial impingement, which are typically experienced as the arms approach
90 degrees of abduction. Longer limbed lifters can venture into greater amounts of abduction; how-
ever, it must be accompanied by scapular stability and torso rigidity at all times.
Leg Drive
Leg drive is also immensely critical. The heels should be firmly planted on the floor and placed
slightly behind the back of the knees. The knees should be maintained at hip width, which will get
the glutes to fire and help keep the hips extended. As fatigue begins to set in, rely more on leg
drive, initiating it by digging the heels into the ground more and more as you start to lose steam.
The final few reps will require the most leg drive.
Grip
Establish a firm grip once you start the set. Don’t try to crush the bar as if you’re performing
a maximal attempt. As your power output begins to wane, it’s imperative that you tighten your
grip. Tightening your grip will enhance neural drive and irradiate a slew of muscles, including the
muscles that dynamically stabilize the rotator cuff and further engage the lats. You should begin
progressively tightening your grip once you’ve eclipsed 75% of your number of goal reps. At this
point, you should add either lateral forces on the bar (if your chest begins or tire) or tug on the bar
inwardly (if your triceps start to burn).
Breath
The way you respire will also have implications on your bench press performance. Become efficient
with your breaths. Inhaling too deeply or minimally will greatly affect you, especially as the reps
add up. Control your breath—inhale as you bring the bar to your chest and begin exhaling as you
pop the bar off your chest. As fatigue starts setting in, begin to treat the final few repetitions as if
they were maximal attempts. Bigger breaths will engage the intrinsic and extrinsic core muscles,
bolstering torso rigidity and allowing the transfer of energy initiated by the leg drive to travel
through the kinetic chain without disruption. Employing this practice will prevent energy leaks and
reduce the chances of lower back injuries.

Vital Components to a 225 Bench Press Training Program
1. Directed grip training, which includes exercises to develop crushing and pinching grip
strength, must be included in the program. Incorporating thicker bars and Fat Gripz will
also strengthen the muscles that keep the wrists neutral, enabling the wrists to stay in line
with the elbows during the eccentric and linking them together with the shoulders upon
lockout. Two studies demonstrated that training with bars of thicker diameters triggers
greater neuromuscular activity, potentially leading to enhanced performance on lifts when
switching back to an Olympic bar (3,4).
2. Training reversal strength may also help, as it will maximize elastic contributions during the
early concentric portion of the repetition. The 225-pound Bench Press is all about rapidly
performed, yet controlled, eccentrics. So eccentrics and explosive horizontal rowing move-
ments should be a mainstay in a program looking to maximize performance on this test.
3. While maximal strength training for the bench press shouldn’t be abandoned entirely, it
should be shifted lower on the scale of priorities, unless of course the athlete is deficient
in limit strength.
4. The program should entail the movement and incorporate supporting exercises, which will
have carryover to improving performance of movement.
5. The training program should commence after baseline testing occurs. There will be no
need to retest during the program.
6. Muscular endurance of the agonists, synergists, and stabilizers will be developed through
a series of timed sets (performed dynamically and isometrically), cluster sets, and bonus
sets in which the barbell is racked at technical failure and then unracked and reps are
performed again following a brief rest period. Techniques such as the pre-exhaustion
method for the bench press should be avoided, as research has shown it leading to a
maladaptive response of tonic control of the central nervous system (1). Muscular fatigue
stemming from the pre-exhaustion method creates aberrant movement patterns that may
cause performance to deteriorate and precipitate injury.
7. Remember, specificity reigns supreme. If you want to get good at benching, bench often. If
you want to improve your 225-pound bench reps, master your technique and improve your
muscular endurance. Every aspect of resistance training is rooted in the law of specificity.
Adaptations to a specific training program are governed by numerous neural mechanisms.
Does a movement or series of movements have a direct correlation to improving a specific
attribute or achieving a certain goal? The bench press and its variations have a dynamic
correspondence to the 225-pound bench press test.

Week 1
Day 1 WEIGHT SETS REPS TIME REST

A1) Barbell Bench Press (divide max reps by During Stretch
225 3 x
three sets)
B1) Seated Figure Four Hip Rotator Stretch 3 :15
A2) Timed Neutral Grip Dumbbell Bench Press 75 2 AMRAP 1:00
B2) Banded Rows with Three-Second Isometric Variable 2 15
Banded Pull Apart Variable 100

A1) Barbell Bench Press (perform 80% of the During Stretch
number of reps completed with 225 lbs on day 250 3 x
one in three sets)
B1) Bodyweight Butterfly Glute Bridge Iso 3 :15
A2) Bottom Range Partial Dumbbell Presses on 1:00
Bench at 30-degree incline (Only come halfway 65 3 20
up)
B2) Horizontal Row with Descending Cluster 1:00
Isometrics (each Cluster Iso is one rep)
3 5
6-second Iso, 5-second Iso, 4-second Iso,
3-second Iso, 2-second Iso

A1) Three-Board Bench Press (halve the reps 2:30
performed with 225 lbs and divide them over 315 8 x
8 sets)
A2) Barbell Hip Thrust with 2-second isometric 2:00

135 4 10
and 2-second eccentric
A3) Dumbbell Row Fat Gripz with 2-second 1:30

80 3 10
isometric and 2-second eccentric

Week 2

A1) Barbell Bench Press (divide max reps by three During
230 3 x
sets) Stretch

A1) Barbell Bench Press (perform 80% of the number During
of reps completed with 230 lbs on day one in three 260 3 x Stretch
sets)
A2) Bottom Range Partial Dumbbell Presses on Bench 1:00
70 3 20
at 30-degree incline (Only come halfway up)
B2) Horizontal Row with Descending Cluster Isomet- 1:00
rics (each Cluster Iso is one rep)
3 5
7-second Iso, 6-second Iso, 5-second Iso, 4-second
Iso, 3-second Iso

A1) Three-Board Bench Press (halve the reps per- 2:30
325 7 x
formed with 250 lbs and divide them over 7 sets)
A2) Barbell Hip Thrust with 2-second isometric and 2:00

155 4 10
2-second eccentric
A3) Dumbbell Row Fat Gripz with 2-second isometric 1:30

85 3 10

Week 3

A1) Barbell Bench Press (divide max reps by three During
235 3 x
sets) Stretch

A1) Barbell Bench Press (perform 80% of the number During
of reps completed with 235 lbs on day one in three 270 3 x Stretch
sets)
A2) Bottom Range Partial Dumbbell Presses on Bench 1:00
70 3 22
at 30-degree incline (Only come halfway up)
3 5
Iso, 4-second Iso

335 6 x

175 4 10
2-second eccentric

90 3 10

Week 4

During
A1) Barbell Bench Press (divide max reps by three sets) 240 3 x Stretch

A1) Barbell Bench Press (perform 80% of the number of During
280 3 x Stretch
reps completed with 235 lbs on day one in three sets)
A2) Bottom Range Partial Dumbbell Presses on 1:00
70 3 24
Bench at 30-degree incline (Only come halfway up)
3 5
Iso, 5-second Iso

345 5 x

185 4 8
2-second eccentric

95 3 10

Week 5

A1) Barbell Bench Press (divide max reps by two During
245 2 x
sets) Stretch

A1) Barbell Bench Press Eccentrics (match two set on During
245 x x
Day One total number in as few sets as possible) Stretch
A2) Band Hell Dropset (take to failure on each set) Variable 2 AMRAP 1:00
2 4
10 second iso, 9 second iso, 8 second iso, 7 second
iso

A1) Dead Bench Press off pins (halve the number of 2:30
reps performed on Day Two, distributing them over 8 315 8 x
sets)
A2) Barbell Hip Thrust with 2 second isometric and 2 2:00

205 4 6
second eccentric
A3) Dumbbell Row Fat Gripz with 2 second isometric 1:30

100 3 10
and 2 second eccentric

Week 6

A1) Barbell Bench Press (divide max reps by two During
245 2 x
sets) Stretch
B2) Fast Band Rows with One Second Iso (performed
Variable 2 20
bilaterally or unilaterally)

A1) Barbell Bench Press Eccentrics (match two sets During
245 x x
of Day One’s total number in as few sets as possible) Stretch
2 4
11-second Iso, 10-second Iso, 9-second Iso, 8-sec-
ond Iso

A1) Dead Bench Press off pins (halve the number of 2:30
reps performed on Day Two, distributing them over 7 325 7 x
sets)

225 4 5
2-second eccentric

100 3 10

Week 7

A1) Barbell Bench Press (perform as many repetitions 3:00 During
245 x x
within a three-minute period) Stretch
A2) Paused Neutral Grip Dumbbell Bench Press 1:30
65 2 12
(three-second pause on chest)
B2) Fast Band Rows with One-Second Iso (performed 1:30
Variable 2 20
bilaterally or unilaterally)

A1) Barbell Bench Press Cluster (perform as many 3:00 During
245 x x
sets of ten within a three minute period) Stretch
2 4
12-second Iso, 11-second Iso, 10-second Iso, 9-sec-
ond Iso

A1) Dead Bench Press off pins (reduce the number of 2:30
335 6 x
sets performed from 7 to 6 and increase load)

245 4 4
2-second eccentric

100 3 10

Week 8:
Retest – Perform as many Barbell Bench Presses with 225 pounds as possible.
So there you have it—a program to get better at benching 225 pounds. If you’re a college foot-
ball player, it might work wonders for you in impressing your coach or scouts. However, if you’re a
washed-up meathead, you’ll be hailed as commercial gym royalty and seek solace in the fact that
you could bench with college football’s best.
References
1. Brennecke A, Guimaraes TM, Leone R, et al. Neuromuscular activity during bench press
exercise performed with and without the preexhaustion method. J Strength Cond Res.
2009;23:1933-1940.
2. Desgorces FD, Berthelot G, Dietrich G, et al. Local muscular endurance and prediction of
1 rep maximum for bench in 4 athletic populations. J Strength Cond Res. 2010;24:394-
400.
3. Fioranelli D, Lee CM. The influence of bar diameter on neuromuscular strength and
activation: inferences from an isometric unilateral bench press. J Strength Cond Res.
2008;22:661-666.
4. Ratamess NA, Faigenbaum AD, Mangine GT, et al. Acute muscular strength assessment
using free weight bars of different thickness. J Strength Cond Res. 2007;21:240-244.

The Progress Puzzle: Turning Up The
Volume
By Clint Darden
We all have our weaknesses. And as athletes, we must make a choice to either attack them and get better
or be satisfied with ourselves and our failures. After 18 years of hard training, I must admit that every once
in a while I will go through a period of being “satisfied with failures.” However, this is generally followed by
attacking them head on. The method of attack is one of the most important pieces of the Progress Puzzle,
and it is most often the area where people go completely wrong.
Every time someone comes to me seeking out some advice, it seems as if they always end up saying, “I just
took a little time off of it for some extra recovery because I’m pretty sure I was over trained and…” At that
point, I just tune them out and start making judgment calls on their testicular fortitude. But I’m not immune!
Not too long ago Matt Ladewski called me out and said, “Sounds like you are just satisfied with having a very
poor press…” He said it straight, and it is what friends say to friends when they need to hear it.
So, you have a weakness. What do you do? We can’t go back to the “Good Bro-ly” Internet Guru advice of
“Take some time off and come back to it later. You are probably just over-trained and burned out”! Not only
does that attitude kill insane brain cells, but it also kills the GOOD ONES! Not the crazy ones that we need
to deadlift big—and with deadlifting you only need a couple of brain cells, and they need to be mentally
unstable anyway—but the good ones that we need to put pounds onto our bench press.
Let me take you back a bit though. Most of you know me and know that my sole responsibility in life is to
take care of my son. If I get through the day without cutting off my daddy parts, and my son gets to bed at
night safely, I’ve done my job! Most days it is a TOUGH JOB! If you have ever raised a child (especially if you
are a stay at home Trophy Husband), then you will know that one of the biggest issues that you may have is
“what do I do with the kid all day long?!?!” When the weather is nice, we go to parks, the playground, the
beach, etc. But what do you do with a two, three, or four-year-old when it is pouring down rain or “winter”
outside? Well, we can watch cartoons… but a man can only watch Thomas The Tank Engine so many hundred
times before he has a nervous breakdown. A man can only watch Sponge Bob Square Pants for so many
minutes before someone else gets hurt. I’ll have to admit that I was a little skeptical when my Best Man (my
son’s God Father) suggested The Simpsons, but I must admit that it is a wise choice. Few bad words, not
much violence, a good bit of humor, and something that I can enjoy too! And if you spend hours watching
every episode of every season (EVER) with your child sitting in your lap, you can actually teach your child the
lessons that Bart/Homer learned and make it Men-ducational.
So, there I was: smack dab in the middle of a Simpson’s marathon with my son, and Homer has just
gotten a new job in Cypress Creek. Bart sits in his new classroom making fart noises with his armpit and is
immediately the coolest kid in the room. Yet, as soon as the teacher asks him to read cursive handwriting,
everyone quickly learns that he does not have the skills to be on par with the rest of the class. He has a
weakness. So what did they do? They moved him to a “remedial environment” they called “The Get A Leg Up
Program.” Sure enough, the teacher walks to the front of the classroom and says, “Okay, now everyone take
out your safety pencil and a circle of paper. Now, this week, I hope that we can finish our work on the letter
A.” At this point, Bart inserts his one point of genius that comes out within every episode by saying, “Let me
get this straight. We are behind the rest of our class, and we are going to catch up to them by going SLOWER
than they are?” That little nugget right there should impact you just as much as anything else you have read
for a long time.
Years ago, I talked to Jon Anderson on the telephone. (If you don’t know who he is, he was a Pro Strongman
from the USA who could win a strongman show and also a bodybuilding show in the same month. Absolutely
insane). I’d talked to friends that had trained with him before, and they all said that his training methods
were insane. His work ethic: insane! They said that he would always go first and last on every single

event—just to make sure that he did more than everyone else out there in training. During our hour-long
conversation on the phone, he made it very clear that there was no “fix” for my press or for anyone else’s
weakness. His one statement said it all—the one I can still hear coming through the ear piece, with his deep,
raspy voice that sounded like every half sentence took a monster effort just to get out of his mouth: “Clint,
if you want to be like all of the guys above you, then you have to do what they are doing… just more of it!”
There was no “hidden meaning” behind what he was saying.
If you want to press big, you have to press more—not less. More often, more reps, more times, more intensity,
and more intelligently. How can I give advice on this when my best ever shirted bench press in a two-ply
shirt and is in the mid 460s? And my best ever Axle Clean and Press is 331 pounds? Because not long ago
I couldn’t bench press 400 pounds in a shirt. A year ago, I couldn’t clean and pres 220 pounds. I’ve made
progress despite every injury and limitation that I have, and I think that speaks a decent amount about my
knowledge on what it takes to at least “get stronger.”
One of the things that I have my clients do, and they love to hate me for it, is to greatly increase their
volume—especially on their press. We can do this a variety of ways. For instance, you can add in a bench
press shirt; work through a series of board presses; incorporate many different Sling Shot variations; and
practice strict press, push press, jerks, etc. And this works. What is the downside? They are core movements
that can also beat the heck out of you, and you can’t do them with the frequency needed to make progress.
So what do I suggest? Dumbbell Floor Presses. But not just any Dumbbell Floor Presses. I suggest you do
them with at least a pair of Fat Gripz, if not Fat Gripz Extreme. The Fat Gripz take a ton of stress off of your
wrists, bicep tendons, elbows, pec tendons, and shoulders. One of the keys to doing the Dumbbell Floor
Press is that when your elbows are on the floor, your palms are facing you, and when you are at lockout
position, you rotate your hands/elbows into a normal bench press position. This will fry your triceps!
So how do we set up a program, and on what day do we do this magical exercise?
ALL OF THEM!
It takes some intelligence to monitor volume and intensity, as well as recovery. It also takes some acceptance
of the fact that you might not put up huge weights in the first couple of weeks during your training sessions.
However, it doesn’t take rocket science to figure out the principle of the Progress Puzzle.
Week 1:
Dumbbell Floor Press: 4 sets of 25 reps with 20-25 pounds (dumbbells), pre-training every
session
These should hurt.
Week 2:
Dumbbell Floor Press: 4 sets of 25 with 20-25 pounds, pre- and post-training every session
These should make you sore.
Week 3:
Dumbbell Floor Press: 3 sets of 15 reps with 45-55 pounds, pre- and post-training
These should be hard and near failure.

Week 4:
Dumbbell Floor Press: 2 sets of 10 reps with 65-75 pounds, pre- and post-training
These should be nearing or at failure on each of these sets. Attempt to set PRs every session.
Week 5:
None
OR post-training Only
OR if the program was working well for you—wash, rinse, and repeat!
Notes
Take note that you don’t need much time to complete these sets. I normally rest less than one minute
between sets. For the first two weeks, I’ll only rest about 30 seconds at best. The weights that I’ve listed are
for someone that can press very similarly to myself. I have quite a few clients who know my program and
also watch me do these in my training. They purposely decide that they are going to be stronger than I am,
so they use heavier weights than I do. I welcome and encourage it! If you can do your 4 sets of 25 reps with
the 40s with little rest between sets… DO IT! If you can rep out the 100s (or better) on your sets of 10 to
failure… DO IT AND LET ME KNOW!
What do I mean by EVERY SESSION? Just upper body and pressing sessions, right? Wrong! If you train four
times per week, then do this four times per week! Do this before you squat, before you deadlift, before your
Strongman Events, before your Axle Press, and before your cup of coffee if you decide that you are tired of
having a weak press. Get them done and do them often!
Increase the volume! You will get sore and you will recover. Most of my clients hate me during the first two
weeks. However, at the end of week four I will ask, “Are you feeling beat up? How are you liking the triceps
volume? Ready to take a break?” And they always reply, “I could use one or two training sessions off of
them… but not only am I making such good progress by doing them, but they are also getting me warmed up
better to bench than whatever I was doing!”
So there you have it: Increase Your Volume to solve the Progress Puzzle!

Raw Meet Prep
By Jennifer Petrosino
Here is a glimpse into the training cycle I used to bring my squat from 200 pounds to 220 pounds, my
bench from 95 pounds to 110 pounds, and my deadlift from 214 pounds to 240 pounds. Unfortunately, for
the meet following this prep, I had a cut go very wrong and the gains were not realized on the platform. With
that being said, I still felt like this cycle worked very well, and I will be revisiting it again in the near future.
I created this program because I felt that I was (1) lacking confidence under heavy weights, (2) struggling
out of the hole on squats when the box was removed, and (3) lacking strength off my chest in my benches.
Thus, to correct these problem areas I: (1) added a reverse mini band single after all max effort lifts—to give
my CNS a small overload without the band tension being too extreme to make hitting the weight unrealistic
without the mini band, and (2 and 3) added back down pause squats and bench work on max effort days
to work on building strength out of the hole and off the chest. I should also add that the assistance work
listed is reflective of MY weak points, so I’m going to assume that yours and mine are not the same. So, as
you read this, feel free to change out any assistance that does not serve to build your weakness and replace
it with something that does. Also, it should be noted that my goal was to minimize muscle gains in this cycle
and maximize strength to allow me to drop down to the 97-pound weight class. So, if your goal is to gain
muscle, I would change the rep ranges on the assistance work to the 8-12 range. In addition, I only rotated
assistance work every six weeks because I find that if I spend time progressively overloading my assistance
work, I develop the best strength gains. However, if you are the kind of person who needs to rotate assistance
work more often, then by all means do! Also, since this tends to be a very demanding cycle, I would suggest
that you use contrast showers each night when you get home consisting of five rounds of a one-minute hot
shower followed by a 30-second ice cold shower. This was something that really helped me recover. Finally, I
want to note that my ability to adapt to volume tends to be higher than most. If you are a volume-sensitive
person, it may be better for you to either cut out a set of the assistance work or cut out an entire exercise.
If you decide this is something you want to try and are confused about an exercise or anything else, feel free
to shoot me an email and I will help you out!
12 week training cycle
Before I start, I will list the warm ups I do on upper and lower days. This might be too much for some of
you, so this is by no means what I think you need to do, but rather what works for me. I use the warm up to
throw in some volume for my weak points. Also, I do not do mobility work beforehand because I do a TON of
stretching and mobility in my free time. It is very rare that I am tight, and by a lot I’m talking upwards of nine
hours of yoga a week (insert ridicule here).
Upper warm up
3x10 lat pulldowns

3x20 triceps pushdowns
3x20 scap push-ups
3x20 band pull aparts
Lower warm up
3x20 Terminal Knee Extensions (TKEs) against average band or 3x10 SL squats
3x10 low box squats with mini band around knees
3x10 back extension into GHR

Speed Squat Waves—Weeks 1-12 (Saturday)
Week 1
•• Squat into chains at an inch below parallel: 10x2x50

• Deficit sumo pulls, straight weight 8x2 up to RPE 7 (With the speed pulls I work off RPE and not
percents because I have found that, with my deadlift, the integrity of my CNS has a big impact
on my pull’s ability to increase, and if I am spending too much time grinding, my pull will stall.
Thus, the RPE allows me to auto-regulate my body and avoid overtraining my CNS—the way going
off percents has done in the past).
• Box jumps—20 reps total
• 3x6 heavy GHR
• 2x20 band seated abduction
• Sled lunges with a plate—continuous for 20 minutes
• Abs
Week 2
•• Squat into chains at an inch below parallel: 10x2x55%

•• One-inch conventional block speed pulls—6x3 against bands up to RPE 7 (I hit my block pulls
conventional to build up my weakness, and I only go from one inch because it makes the time
under tension comparable to the time under tension of a sumo pull from the floor. Thus,
I am working the weakness for the same time under tension as my sumo pull since when I pull
sumo, the distance is shorter).
•• Box jumps—20 reps total
•• 3x6 heavy GHR
•• 2x20 band seated abduction
•• Sled lunges with a plate—continuous for 20 minutes
•• Abs
Week 3
•• Squat into chains at an inch below parallel: 9x2x60%

•• Sumo rev kettlebell speed pulls: 10x2 up to RPE 7 (Attach kettlebells to both sides of bar and
pull them off when the bar gets below your knee caps. So, this basically overloads the bottom
and lightens the top. Then hit the second rep fast straight weight—we started this because I was
having trouble pulling max weights off the floor, and it helped me bring my deadlift from 215
pounds to 240 pounds).
•• Abs

Week 4
•• Rep effort front squats: 5x5 at RPE 7 (Deload Week)

•• Rep effort leg press 3x10
•• 3x20 GHR
•• Abs
Week 5
•• Pause (2 count) speed squats: 10x2x50%

•• Deficit sumo pulls straight weight 6x2 up to RPE 7
•• Abs
Week 6

•• One-inch conventional block speed pulls—5x3 against bands up to RPE 7
•• Abs
Week 7

•• Sumo rev kettlebell speed pulls 8x2 RPE 7
•• Seated db jumps—15 reps total
•• 2x10 single leg reverse hyper
•• Sled drags backwards, forwards, and sideways with a plate—continuous for 20 minutes
•• Abs
Week 8
•• Rep effort front squats: 5x5 at RPE 7 (Deload Week)

•• Leg press 3x10
•• 3x20 GHR
•• 2x20 reverse hyper

•• Abs
Week 9
•• Squats into parallel chain: 10x2x50%

•• Deficit sumo pulls straight weight 5x2 up to RPE 7
•• Abs
Week 10

•• Conventional block speed pulls—4x3 against bands up to RPE 7
•• Abs
Week 11

•• Straight weight speed pulls 5x1x60
•• Sled drags backwards, forwards, and sideways with a plate—continuous for 20 minutes (I kept
this in to help me make weight, but if you don’t need to, I would pull this out this week)
•• Abs
Week 12
Meet week—work on mobility

Speed bench waves—Weeks 1-12 (Monday):
With speed bench, I always went three sets close-grip, three sets thumb from smooth, and three sets index
on ring to help work my bench through various grips and account for any weakness. Also, I ran two-week
waves on bench verses three-week waves because I found that at the third week, I was getting burned-out
and it was just too much for my nervous system to handle. Therefore, I turned the third week into a rep effort
day and it helped immensely! Also, as I mentioned before, I was volume crazy—you can really see this on
days like DE bench. So please reduce if your volume sensitive!
Week 1
•• Speed bench, paused, v. mini band: 9x3x50%

•• 3x3x4 board, paused (Use the weight you hope to hit on a third attempt at the meet. You will
use this weight for the rest of the weeks on speed bench days regardless of board height, so be
realistic when choosing the weight. For me, I picked 110 pounds and ended up hitting a max
bench in training of 110 pounds, paused, a week before the meet).
•• 3x5 seated military press
•• 3x6 heavy dips
•• 4x5 cambered bar rows with pause at the top
•• 2x20 band face pulls
•• 2x20 band pull aparts
•• Abs
Week 2
•• Speed bench, paused, v. mini band: 9x3x55%

•• 3x3x4 board paused
•• Abs
Week 3
•• Rep effort bench: 2x20 with db

•• 2x20 seated military
•• 2x20 seated cable row
•• 2x20 face pulls
•• Abs

Week 4
•• Speed bench, paused, straight weight: 9x3x50%

•• 3x3x3 board. paused
•• Abs
Week 5
•• Speed bench, paused, straight weight: 9x3x55%

•• 3x3x3board paused
•• Abs
Week 6

•• Abs
Week 7
•• Speed bench, paused, v. Chains: 9x3x50%

•• 3x3x2 board, paused
•• 3x5 seated db military press
•• 3x6 barbell extensions
•• 4x5 db rows-single arm
•• Abs

Week 8
•• Speed bench, paused, v. Chains: 9x3x55%

•• 2x5 db rows—single arm
•• Abs
Week 9

•• Abs
Week 10
•• Speed bench, paused, on chest v. Bands: 9x3x50%

•• Abs
Week 11
•• Speed bench, paused, on chest v. Bands: 9x3x55%

•• Abs
Week 12
Meet week

Max effort lower—Weeks 1-12 (Wednesday):
On all max effort, please shut it down at an RPE of nine because missing weights is the biggest thing that
can hurt your progress and your confidence when it comes to lifting! So please, always leave something
in the tank and avoid getting too hyped in training—you don’t want to use the tricks you should be saving
for meet day when you are in training! Also, with back down pause work, do your first set at 60 percent of
your one-rep max on that day, and then go up from there if you feel it is too light. Finally, and I know that
many people will disagree with me on this, I start putting on my knee wraps as far as 12 weeks out. I do this
because I feel like it really allows me to get my body used to max weights and teaches me how to really sit
back into my wraps so that I can get the most out of them!
Week 1
•• One-rep max squat into chains below parallel, then rev mini band single 10 pounds heavier, then
3x3 back down set with a three-second pause in the hole
•• SL leg press 4x5
•• Heavy GHR 3x6
•• Reverse hyper 2x20
•• Heavy sled drags 20 feet backwards and forwards x 6 trips
•• Abs
Week 2
•• One-rep max ultra wide squat, then rev mini band single 10 pounds heavier, then 3x3 back
down set with a three-second pause in the hole
•• Abs
Week 3
•• One-rep max rev band deadlift against monster bands in competition stance, then back down
sets without monster bands of 3x3
•• Abs

Week 4
•• One-rep max concentric Anderson front squat up to RPE 7—Deload week (Using the concentric
lift for max effort allows you to deload the body and the nervous system, but it still allows you to
hit heavy weights since concentric is less damaging to the body).
•• Heavy sled drags 20feet backwards and forwards x 6 trips
•• Abs
Week 5
•• One-rep max front squat, then rev mini band single 10 pounds heavier, then 3x3 back down set
with a three-second pause in the hole
•• Abs
Week 6
•• One-rep max rev mini band squat, then rev monster band single 10 pounds heavier, then 3x3
back down set with a three-second pause in the hole and no bands
•• Abs
Week 7
•• One-rep max Olympic squat, then rev mini band single 10 pounds heavier, then 3x3 back down
set with a three-second pause in the hole
•• Ultra wide belt squat on pit shark 4x5 (If you don’t have a belt squat, just go leg press ultra wide).
•• Explosive GHR 3x6 (For the eccentric part, you hold a med ball and when you get to parallel, you
drop the ball and fire up un-weighted. Your partner throws you the med ball, and you repeat).
•• Abs
Week 8
•• One-rep max concentric Anderson back squat from pins or chains up to RPE 7
•• Ultra wide belt squat on pit shark 2x20

•• Abs
Week 9
•• One-rep max deadlift competition stance up to RPE 9, then rev monster band single 10 pounds
heavier
•• Explosive GHR 3x6
•• Abs
Week 10
•• Squat up to second attempt, rev mini band third attempt

•• Abs
Week 11
•• Squat up to opener, mini rev band second attempt

•• Abs
Week 12
Meet week

Max effort upper—Weeks 1-12 (Friday):
With the back down sets, start at 50 percent and then increase the weight if you feel that you need to. The
reason I used sets of five instead of threes (like on squat) is because I found that with my bench, it responds
best to the five-rep range. Also, the volume is high because my bench strength is low; thus, I get to a one-
rep max much sooner than someone who’s benching in the raw 300s or 400s. If this is you, then I defiantly
suggest that you reduce the volume. However, when typing up this program, I wanted to list things exactly as
I did them.
Week 1
•• One-rep max decline bench, paused and close-grip, then rev mini band set 10 pounds heavier,
then 3x5 three-second paused back down set
•• 2x5 close-grip bench
•• 50 reps total pull-ups (neutral grip, chins, and regular pull-ups)
•• 3x6 Kb extensions paused at head
•• 3x6 heavy cable seated row with isometric hold at chest
•• Abs
Week 2
•• One-rep max incline close-grip bench, paused, then rev mini band set 10 pounds heavier, then
3x5 three-second paused back down set
•• Abs
Week 3
•• Five-rep max ultra wide grip bench, paused, then rev mini band set 10 pounds heavier, then 3x5
three-second paused back down set
•• Abs
Week 4
•• Three-rep max top of the head concentric barbell military press seated (Deload week)
•• Abs

Week 5
•• One-rep max close-grip bench, paused, then rev mini band set 10 pounds heavier, then 3x5
three-second paused back down set
•• Abs
Week 6
•• One-rep max competition grip decline bench, paused, then rev mini band set 10 pounds heavier,
•• Abs
Week 7
•• One-rep max competition grip incline bench, paused, then rev mini band set 10 pounds heavier,
•• 3x6 db extensions with pause at head
•• 3x6 chest supported row
•• Abs
Week 8
•• One-rep max concentric (from puns) bench (Deload week)

•• Abs
Week 9
•• One-rep max floor press, then rev mini band set 10 pounds heavier, then 3x5 three-second
paused back down set
•• Abs

Week 10
•• Paused bench up to second attempt, rev mini band third attempt

•• Abs
Week 11
•• Paused bench up to opener, rev mini band second attempt

•• 2x20 lat pulldown
•• -3x6 db extensions with pause at head
•• -Abs
Week 12
Meet week
Overall, this training cycle is the one that I have found to be the most successful for myself as a raw lifter.
However, everyone is different and if you choose to follow this program, let it be a loose guideline—not the
end all be all. At the end of the day, when undergoing a training program, the most important thing is to
listen to your body and adapt the program to what your body is telling you it needs. That means, if it’s feeling
burned-out, please back off! Overall, best of luck and I wish you many PRs at the end of these 12 weeks!

No One Man Should Have All That
Power-MMA Strength & Power In
Twelve Weeks
By Alexander Cortes
Foreword:
Mixed Martial Arts is a very young sport, having held its first professional event a little over 20 years ago. It is
only in the last five to six years that it has become a “mainstream” sport in the United States, doing steady
business on PPV and acquiring more and more fans. Since MMA is such a young sport, MMA training is still
in its infancy, and there is an enormous lack of training knowledge within all levels of the sport. The majority
of MMA practitioners, both recreational and professional, lack proper instruction in regards to basic strength
training and conditioning. While there are a few excellent coaches that have begun to specialize in strength
and conditioning for MMA, there is still an enormous dearth of knowledge and practical experience.
This program is designed for a serious Mixed Martial Arts athlete that is looking to develop balanced
strength, explosive power, and improved conditioning. This program is NOT meant to be used as a pre-fight
“peaking program.” Peaking a fighter is a comprehensive process in which all the training variables must be
accounted for and the fighter’s recovery abilities must be monitored. Ideally, the athlete using this program is
between fights and is taking a dedicated three to four month block of time to improve his athletic qualities
of strength and power. This program utilizes some uncommonly used weight lifting movements and places an
enormous emphasis on the development of the posterior chain, particularly the glutes, hamstrings, and low
back.
MMA Power is divided into two training phases of eight and four weeks, with the option of extending phase I
or II based on the needs of the fighter. The workouts are all total body and none should take longer than 60
minutes to complete. A common misconception with MMA training is that fighters shouldn’t lift heavy or that
their training should be conditioning-based. This is entirely untrue. MMA fighters are like any other athlete,
and a stronger and more powerful athlete delivers a better performance in the cage. MMA fighters are unique
in the fact that their sport necessitates strength and conditioning in three different movement levels: 1) on
the floor while wrestling or rolling, 2) in close quarters while grappling or in the clinch, 3) at a distance during
striking. Fighters can be very well conditioned in one area while being extremely bad at another. While this
program will not make a striker a well-conditioned wrestler, it will give him the strength and power to improve
at wrestling should he attempt to practice and incorporate it into his training.
MMA Power is designed for strength first, muscle gain second. This program is meant to correct the most
common imbalances seen in fighters and increase their functional strength. While a fighter could certainly
gain muscle on it, it is not meant to add 25 pounds to someone’s frame and vault them into a new weight
class.
Glutes, hamstrings, and low back: These three muscle groups are the holy trinity of explosive power and
muscular strength for an MMA athlete. Regardless of size or specialty, a fighter with strong and developed
glutes, hamstrings, and low back will have explosivity and strength that others lack. A strong low back will
anchor the torso and grant a powerful core. Strong glutes and hamstrings will power punches, kicks, and take
downs; grant more power in wrestling and submissions; and give the fighter a strength advantage in the later
rounds of a fight. Not having these three muscles groups equally developed and in union with one another
will leave the fighter at a competitive disadvantage. These three MUST be strong.
These three groups are often called the lumbo-pelvic complex. While that is certainly very technical, I don’t
particularly find it useful in regards to training. When training my fighters, I simply use the short hand
acronym: GHL (Glutes-Hamstrings-Lowback). This is easy to remember, and I find it a better teaching tool
than the technical terminology.

This program is divided into two training phases, which can vary in length. At minimum, the program should
take 12 weeks to complete
Phase I—The Power of 10
During this phase you establish proper movement patterns with your fighter for pressing, pulling, squatting,
and hinging. This phase is the foundation for all training and teaches the fighter the basics in weight training
and how it will apply to MMA. During this phase no “power” movements are utilized; the goal is entirely
strength in the selected compound movements. The periodization during the strength phase is one of
progressive overload. The sets and reps do not change. When one has made sufficient progress in the Prime
10 movements and strength has increased, then he/she can enter Phase II of the training. At minimum,
Phase I should be eight weeks in length.
Phase II (6-12 weeks)—Developing Power
Phase II will typically last four to eight weeks. Phase II workouts always begin with a power movement,
followed by heavy strength movements, followed by loaded bodyweight. Phase II training movements are
designed to be cycled, with new exercise variations introduced every four to six weeks.
Example for power: barbell jump shrug > barbell high pull > barbell power clean > power snatch.
Example for strength: deadlift > snatch grip deadlift > deficit deadlift.
For BW movements: suspended pushup > pushups with chains > Weighted suspended Pushup.
As the fighter grows stronger, the rep schemes would also be periodized as well, depending on the length of
the training cycle.
Week 1 Week 2 Week 3 Week 4
Power 4x4 5x4 6x3 10x2

Strength 4x6-8 5x5-7 4x5-7 3x4-6
Bodyweight 3xAMAP 4x Straight sets 3x Ascending set 3xAMAP + weight
The 10 prime movements are the following
1. Goblet Squat—This is by far the most spine friendly of all squatting variations. The benefits are
numerous: improved hip flexibility, proper squat depth, learning to keep the chest up, being able
to lockdown the core, shoulder blades pulled back. The Goblet is also very easy to progress, and
the goblet carry position can be used for unilateral squat variations as well. A strong fighter should
easily be able to goblet squat half his bodyweight for 10+ reps, with 20 reps being the goal. These
are limited by the size of the DBs. However, if one has access to heavy kettlebells, then double
kettlebell front squats would be the next level of progression.

2. Dip—This is purely anecdotal, but I have never seen a big bencher that was a big puncher. Barring
a few very notable exceptions, barbell flat bench pressing is not, in my opinion, the most effective
pressing movement a fighter can be doing. Dips, preferably done on rings, allow for much more
natural movement of the scapula and the connection of the lats to the triceps and pec minor—
three muscles that play a big role in striking mechanics. Done properly, they strengthen the chest,
arms, and shoulders, and are far more shoulder friendly than heavy pressing. While I will utilize
various dumbbell and kettlebell pressing variations, dips are always my go-to pressing exercise for
fighters. At a minimum, a fighter must be able to do multiple 20-rep sets of dips before adding
weight.
3. Pull-ups—These have to happen. Doing a weak five or six pull-ups isn’t good enough. Every fighter
should be able to execute sets of 12 on command and aim for a long-term of 20 reps. When they
can do 20, then start adding weight. No one that can do 20 pull-ups or reps with BW+50 is going
to have a weak back or grip
4. Waterbury Press/Single Arm Floor press with Hip bridge—I learned this from Chad Waterbury
over a year ago and have been using it ever since. It’s basically a single arm floor press done with
a same-side hip bridge—very similar to a get up. It’s a fantastic pressing movement that mimics a
punch and builds core and hip strength at the same time. A strong fighter should be able to press
0.5 x BW with both his dominant and non-dominant side.
5. Deadlift—There is no substitute for the deadlift. I’ve pulled both conventional and sumo, and I do
not favor one over the other. It’s whatever my guy prefers. I do prefer a double overhand grip for as
long as possible, at which point I will allow my fighters to use a mixed grip. The cutoff point I use
is 1.5xBW. At that point, a mixed grip is allowable. As they get stronger, I program in many deadlift
variations that work the grip and yoke, and these are excellent “armor building” movements to
quote Dan John. The deadlift has carryover to literally EVERYTHING. You’re not getting stronger if you
are not deadlifting.
6. Barbell Hip Thrust—I feel this movement can be an enormous game changer. Most fighters have
woefully underdeveloped glutes and hamstrings. The hips are the powerhouses in the kinetic chain
when striking or executing takedowns. Striking power WILL increase if a fighter improves his glute
and hamstring strength. Additionally, powerful hips will strengthen all aspects of his wrestling and
submission game. A strong fighter should be able to thrust 1.5xBW for 10 reps.
7. Kettlebell Swing—Every athlete should be swinging. Kettlebell swings build dynamic hip strength
and power and can be used for all forms of energy systems development. A fighter that can’t swing
is leaving power on the table. All fighters should start with 24kg Kettlebells, and a strong fighter
should be able to use a 32kg or 48kg for multiple sets.
8. Inverted Rows—Highly underrated, inverted rows work the lats, upper back, biceps, and grip.
Often dismissed as a warm up exercise, inverted rows can be used to effectively build muscle and
strength. A strong fighter should be able to perform 20 consecutive reps with bodyweight. Inverted
rows are easy to recover from and are an excellent tonic exercise for shoulder health as well.

9. Glute/Ham Hyperextension—Not everyone has access to a GHR, but hyperextensions are found
in every gym. A GH Hyper is credited to Bret Contreras, and it is a torso raise performed by
contracting the hamstring and glutes and essentially extending the hips forward into the hyper. It
is NOT a lumbar flexion exercise. The lumbar spine should remain neutral the entire time. A fighter
should be able to perform multiple sets of 20 reps with bodyweight. From there, weight can then
be added.
10. Suspended + weighted push-ups—Every fighter can do push-ups. But can they do them with a
50-pound weight vest? Or how about incline ring push-ups with 25 pounds of chains around his
neck? Advanced push-up variations are a phenomenal way to build upper body strength while
keeping the shoulders healthy, and they are easy to recover from as well.
*Program notes:
You will see that the Phase I workouts put the primary strength exercise third in the workout. This is for a
few reasons: 1) the fighters will initially have poor muscular recruitment. Doing the lighter movements first
allows us to groove technique and be thoroughly warmed up to avoid injury. 2) Intensity wise, it also lets you
grade the workout to protect the fighter from overdoing it. 3) Many fighters have an “all-or-nothing” attitude
to training. Forcing them to slow down in the beginning is both for the sake of their health and to teach them
that proper training takes time.
Progression—Reps, sets, and weight:
Ascending set—Increase the weight each set. Always start light with the last set being the heaviest set
AMAP (As many as possible)—This does not mean grinding/straining out reps or rest-pausing to do more.
Once the athlete begins to grind, the set is over.
L/M/H—This is an ascending set that starts light (50-70%), goes medium (70-85%), and finishes heavy
(85% and above).
Straight set—The same weight is used for all sets.
+ denotes an alternating/superset
Percentages—I do not use percentages in this program for the fact that a novice lifter’s “max” will often
increase every week, and it makes the 1RM negligible. For beginners, I simply use a perceived exertion scale
of “how heavy was it?”—ranging from “do you think you could get five reps with it?” to “Can you do at least
three reps with this weight?” I don’t believe in using 1RM for athletes with beginner levels of strength, and
the lowest I would ever go to test strength would be a three-rep max. Beginners’ bodies are not sufficiently
conditioned enough to execute a one-rep max without significant risk of injury. Injuring yourself by trying to
deadlift your 1RM of 275 pounds is both retarded and happens all too often in commercial gyms already.
Determining reps for bodyweight exercises—Have the athlete perform a single set of the exercise to failure.
If he can do 20 reps, he can add weight and do the weighted version of the movement. If form breaks down
before 20 reps, then subtract two reps from whatever number he did and that’s the number of reps he
should aim for each set.

Determining Additional weight for Bodyweight exercises—I start with a 20-pound weight vest, regardless of
the fighter’s size. You could also use chains or a dip belt if you have those available, or even a backpack filled
with plates. Never add weight in more than 10-pound increments. Adding too much weight to BW movements
will quickly stall any progress being made.
Phase I Training (6-8 weeks)
Workout 1-
GH Hyperextension 3x15-20
+
Kettlebell Swing 3x20-Straight set
Deadlift 5x3-Ascending set
Inverted Rows 4xAMAP

+
Dips 4xAMAP
Workout 2
Suspended Pushups 3xAMAP

+
Single Leg Hip Thrust 3x15/15 each leg
Goblet Squat 6x5-Ascending Sets
Barbell Hip Thrust 4x15, ascending sets

+
Waterbury Floor Press 4x6, ascending sets
Workout 3
Pull-ups 4xAMAP
+
Goblet Squat 4x10-Straight set
Barbell Hip Thrust 5x6-Ascending sets
Weighted Pushup-3x8+ -Straight sets with 8-rep minimum per set and 20-rep maximum.
+

Phase II Workouts (4-6 Weeks)
Workout 1
Dumbbell Single Arm Snatch 6x3/3-Ascending Sets
Deadlift 3x5-Ascending set-L/M/H
Pull-ups 4xAMAP-Alternate wide and neutral grip

+
Weighted Dips 4x10+ Straight sets and MUST be able to perform at least 10 reps with added weight
+
Leg curl + hip bridge on stability ball or suspension trainer
4xAMAP
Workout 2
Goblet Jump Squat 5x5-Use load that is no more than 30% of fighter’s BW
Heavy Kettlebell Swing 3x10

+
Waterybury Floor Press-5x5-Ascending Sets

+
Weighted GH Hyperextension 3x10+
Workout 3
Barbell High Pull 5x4, Ascending sets
Barbell Hip Thrust 4x10 Straight set
Zercher Good Mornings 3x10 Straight set
Pull-ups 3xAMAP
+
Weighted/Suspended Pushups 4x10+ Straight sets with 10-rep minimum per set

Commonly Asked Questions:
-Why no back squats?-

Back squats are awesome, but as anyone can attest to when back squatting heavy, they become very
draining and take time to recover from. Fighters often train upwards of three hours a day, and that’s not
counting the lifting I would like them to do. Between sparring, learning different techniques, roadwork,
padwork, and the extra conditioning their coaches will inevitably make them do, having them squat heavy
is just unnecessary training stress they won’t recover from. Furthermore, fighters often have continuously
strained hips with all manner of mobility and flexibility imbalances. Trying to teach a fighter with tight
hamstrings, strained hip flexors, and crappy t-spine mobility how to barbell squat is simply not worth it. The
Goblet squat is an idiot proof, maximally effective exercise that everyone immediately “gets.” It acts as a
tonic for the hips, and it’s damned near impossible to injure yourself doing it. It’s also an easy to measure
progress, and I feel confident my guys can do it without me there coaching them.
-Why no bench pressing?-

Fighters throw thousands of punches in any given week. Their rotator cuffs already have a great deal of wear
and tear on them. Add in practicing submissions, and the joint doesn’t, in my opinion, need additional
training stress. The majority of the guys I encounter already bench press enough, and all they have to show
for it is bad posture and a bench press that hasn’t gone up since their senior year of high school. While I’m
not opposed to bench press variations for a fighter that needs to add muscle mass, the vast majority of the
time it just isn’t a maximally effective lift. The goal is to improve punching power by the most effective means
necessary.
-Can I do something other than deadlift?-

Only if injuries absolutely prevent you deadlifting with straight bar, in which case you may deadlift with a
trap bar, there is no other substitution. You will notice that the only traditional barbell lift I readily utilize is
the deadlift. I believe the barbell deadlift is the preeminent strength building exercise, especially in regards
to expanding the power of the central nervous system and building grip strength and endurance. There is no
substitution for deadlifting
-I seem to be repeating a lot of the same bodyweight movements-

Yes you are. This is on purpose. One of the advantages to bodyweight movements is that they can trained
with a high frequency without inhibiting the body’s recovery. They are easy to progress forward, and they give
fighters instant feedback to how strong they are.
-Will all the hip hinging hurt my back?-

No, it will actually make your back pain free. The majority of individuals that have bad backs have nothing
congenitally wrong with their spines. What they do have is weak hamstrings, weak glutes, and woefully
underdeveloped erector spinae and posterior transverse abdominis. Simply said, your back and ass are
fucking weak. If you get them stronger, they won’t hurt.
-How will stronger glutes help my striking power?-

Try to punch hard while sitting in a chair. Now try punching hard while standing, but don’t turn your hips at
all. Every fighter is constantly told, “it’s all in the hips.” Your ass is your hips, and the stronger your glutes can
fire and snap, the stronger your punches and kicks are going to be.

-What if I want to train four days a week?-
Please stop with is. Every guy I train is constantly telling me about how beat up, tired, in pain, hurting,
strained, pulled, caffeinated, and under slept they are, but then they still want to work out on their one “off
day” a week. If you are getting enough sleep, good food, etc., then I am not unopposed to a fourth day of
training. This day four is usually a strongman sort of day with some sled pushes and drags, some tire flips,
some heavy bag tosses etc.
A sample fourth day could look like this:

Sled push with Bodyweight-6 x 25 yards
Sled Rows with BW-6 x 25 yards
Heavy Bag throw 6 x 3
Tire Flip-20 total reps
Farmers walk for distance with sandbag duffel bag
*DO NOT TURN THIS INTO ANOTHER CONDITIONING DAY. You’re doing this stuff to get stronger, not to make
yourself puke.
-I’ve got heavy weight sized guys I’m training, and I don’t feel comfortable with them doing all the
bodyweight stuff. What should I have them do?-
So basically your guys are too fat to do pull-ups and push-ups is what your saying? They need to lose
body fat then. I’ve trained “heavyweights” that are basically just overweight light heavies. I’ve also trained
heavyweights that are just fat heavyweights. There is no excuse for a fighter’s body fat being higher than
15%. NO FRICKIN’ EXCUSE. Being fat does not help any athletic quality other than making you slower. If your
guy is overweight, he needs to stop following the Mickey and Wendy’s diet and shed pounds. Every sized
fighter should be able to execute BW exercises, no matter how big they are. Keep in mind, that a legitimate
heavyweight sized man with an athletic body fat percentage of 12% is rarely going to be larger than 250
pounds—barring him being unusually tall (6’4 and up) or being built like Alistair Overeem and eating a lot of
horse meat and Deca…I mean shark fin soup. That’s a whole other issue though.
-Can I use this program before my next fight?-

No, no you should not. A pre-fight program should take into account your current level of strength and
conditioning, your overall training volume and particular focuses, and be periodized according to how many
weeks out you are from a fight. Pre-fight training should be optimal, not general.

Bust A Bench PR by the End of the Year
By Dave Tate
Saturday
Bench Press:
•• 20-30 total warm-up reps using PERFECT technique (see videos listed at the end of this program) with
weight under 50%. These sets should all be in the 3-5 rep range.
•• 50% for 9 sets of 3 reps. Three sets will use a close grip (index finger on the smooth part of the bar),
three sets will be with a moderate grip (pinky on the rings), and three sets are wide (forefinger on the
ring).
Flat Dumbbell Presses:

•• As many warm-ups as you need.
•• Work up to 2 heavy sets of 8 reps.
Tricep Work:
Do your normal triceps training, but cut the volume in half.
Delt Work:
Do your normal shoulder work, but cut the volume in half.
NOTE: If you can’t do this first session, don’t worry about it. Just start with the second one.
Wednesday
Close-Grip Incline Press:

Work up to a max set of 3 reps.
Tricep Work:
Do your normal triceps training.
Delt Work:
Do your normal shoulder work.
Technique Bench Press with Reverse Bands:

•• Use a weight that is equal to 50% at the bottom if the bands were NOT on the bar.
•• Perform 10 sets of 3-5 reps using PERFECT TECHNIQUE (see videos).

Saturday
Bench Press:
•• 20-30 total warm up reps using PERFECT technique with weight under 50%. These sets should all
be in the 3-5 rep range.
•• 50% for 9 sets of 3 reps. Three sets will use a close grip (index finger on the smooth part of the
bar), three sets will be with a moderate grip (pinky on the rings), and three sets are wide (forefinger
on the ring).
Flat Dumbbell Presses:

•• As many warm-ups as you need.
•• Work up to a max rep set of 15 reps. Rest five minutes and try to get 15 or more reps with the same weight.
Tricep Work:
Do your normal triceps training, but cut the volume in half.
Delt Work:
Do your normal shoulder work, but cut the volume in half.
Wednesday
Pin Presses:
Using a moderate grip (halfway between what you would consider close and what you would consider wide),
work up to a heavy set of three by using small jumps (20-30 pounds). This heavy set of three should be
done with a weight you could do for five reps on a good day.
Rope Pushdowns:
3 sets of 15-20 reps—just get the blood flowing. This shouldn’t be hard at all.
Side Delt Raises:

Use a weight that is 50% of what you would normally use and perform 2 sets of 20 reps.
Saturday
Bench Press:
•• Perform 5-7 warm up sets with 20% or less, keeping the reps in the 3-5 rep range.
•• Keep working up using 3 reps until you get to 50%. This should be another 2-3 sets.
•• At the 50% mark, begin doing singles and working up to a new 5-pound record.
•• As you near the 90% mark, make sure your second to last set (the last set will be the PR) is not a ball-
buster. Think of it as an opener. It should be a weight you can do for a hard triple.
•• Break your record by 5 pounds. If this goes well, take one more record and call it a day!

NOTE: This will NOT work if you’re an elite or pro lifter, unless you are in meet shape.
The Videos
So you think you can bench series
Dave Tate Teaches the Bench Press at the UGSS
The Six-Week Bench Cure

Sample Carb Back-Loading Weekly
Meal Plan
By Julia Ladewski
I’ve been Carb Back- Loading for a year and a half now, and it has helped me maintain my weight class and
get stronger. There are many adjustments that can be made based on an individual’s weight, muscle mass,
and goals. Below is a sample week of my meals… along with a few mistakes that I’ve made along the way.
Sunday- Training and carbs at night
8:00 a.m. 2 cups coffee w/ 1 tbsp heavy cream (each cup)

9:30 a.m. Coffee w/ coconut oil, cream, and whey isolate
12:00 p.m. 2 grass fed burger patties (with almond meal, egg and spinach
mixed in) and 1 piece of cheese added to each
1 tsp fish oil (liquid)
1 tsp homemade peanut butter
2:30 p.m. String cheese
Pepperoni
TRAINING- 4:00-6:00 p.m.
6:00 p.m. Post-workout shake:
5 grams leucine
5 grams creatine
30 grams protein
6:45 p.m. 3 pieces of pizza
1 chocolate cookie
9:30 p.m. Protein shake:
30 grams protein
5 grams leucine
1/2 cup ice cream
Total carbs during backload:
160 grams
Monday- Training and carbs at night
8:00 a.m. 2 cups Coffee w/ 2 Tbsp heavy cream

12:30 p.m. Homemade Flax Wrap
1 scrambled egg with red pepper, onion, and green pepper
3 slices of bacon
1/2 cup sautéed zucchini w/ grated parmesan cheese
Afternoon 1 cup coffee w/ 1 Tbsp cream
TRAINING- 5:00-6:00 p.m. Post-workout shake:
5 grams leucine
5 grams creatine
30 grams protein
25g dextrose

7:30 p.m. (Dinner) 6-8 ounces ham (fresh from hog)
1/2 cup mashed sweet potatoes with cinnamon and a dash of
brown sugar
9:00 p.m. (Snack) Protein shake:

25g protein
5 grams each Leucine/creatine
1/2 cup Greek yogurt
1 tbsp raisins
1 ounce chocolate
Total Carbs during backload:
110 grams
Tuesday- Carb day prior to morning training
8:00 a.m. 2 cups coffee & 2 Tbsp heavy cream

12:00 a.m. (Lunch) Flax meal wrap topped with:
Low carb pizza sauce
A little cheese
Some crumbled sausage
*A Delicious pizza!
3:00 p.m. (Snack) Iced coffee (1-2 cup coffee, heavy cream, stevia, and ice)
6:00 p.m. (Dinner) 4 ounces ham
1 white potato
Snack 4 mild buffalo wings
1 fun-size M&M
1 serving ice cream

Wednesday- Low carb morning training day
7:30 a.m. 2 cups coffee w/ 2 Tbsp heavy cream

TRAINING- 8:30-9:45 a.m. Post-workout shake
25 grams protein
5g creatine/leucine
12:00 p.m. (Lunch) 6 ounces ham
1/2 cup green beans w/ 1Tbsp butter
3 grams of fish oil
4:15 p.m. (Snack) 1 hard boiled egg
1 piece of bacon
1/2 piece of a square sausage patty
7:30 p.m. (Dinner) 2 eggs scrambled
3 ounces ham
1 ounce cheese
9:30 p.m. (Snack) 2 low carb brownies w/ 1 tbsp homemade peanut butter
Thursday- Low carb non-training day
8:00 a.m. 2 cups coffee w/ 2 tbsp heavy cream

10:00 a.m. 1 cup coffee w/ 1 tbsp coconut oil and whey isolate
12:15 p.m. (Lunch) 2 grass fed burger patties (with almond meal, egg and spinach
mixed in) and cheese on top
3 pieces of bacon- fresh from a hog
Bit of ketchup
3 grams of fish oil
4:00 p.m. (Snack) 2 celery stalks
2 Tbsp homemade peanut butter
2 hard boiled eggs
Extra workout- 6:30 p.m.
7:15 p.m. (Dinner) 2 hard shell tacos
4 ounces grass fed ground beef
1 ounce cheese
Romaine lettuce
2 Tbsp salsa
2 Tbsp sour cream
9:15 p.m. (Snack) Protein shake
30g protein
5g leucine
2 pieces cinnamon raisin toast w/ butter

Friday- Training and carbs at night
8:00 p.m. 2 cups Coffee w/ 2 Tbsp heavy cream

11:45 a.m. (Lunch) 3-4 ounces ham (fresh from hog)
2 ounce sausage patty fresh from hog
1.5 cups roasted brussel sprouts with olive oil
3:00 p.m. (Snack) 1 cup coffee w/ heavy cream
TRAINING 4:00-6:00 p.m.
6:00 p.m. Post-workout shake:
30 grams protein
25g carbs (dextrose)
5g leucine
5g creatine
6:45 p.m. (Dinner) 1-1.5 cups squash & apple soup
3 slices french bread
2 grass fed hamburger patties
1 serving French fries
9:00 p.m. (Snack) Protein shake:
30g protein
5g leucine
Gluten-free cupcake
2.5 rectangle graham crackers w/ homemade peanut butter
Total carbs during backload:
150-160 grams
Saturday- Low carb non-training day
8:00 a.m. 2 cups coffee and 2 Tbsp heavy cream

12:30 p.m. (Lunch) 5-egg omelet with bacon and cheese
4:00 p.m. (Snack) Handful of almonds
7:00 p.m. (Dinner) Rotisserie chicken:
Breast
Wing
Part of a leg
Broccoli, cauliflower, carrot mix w/ 1 tbsp butter
9:00 p.m. (Snack) Low Carb brownie
Whipped cream (made from real heavy whipping cream)

Mistakes I’ve made with Carb Back-Loading:
1. Back-loading every night. When I first started, I back-loaded every night. It was a great start, but
the results were a little slower.
2. First meal post-workout wasn’t lower fat. Ideally, the post-workout shake and subsequent meal
should be lower in fat—more like a bodybuilder type meal. For a while, I just ate whatever I wanted
and paid no attention to choosing lower fats or leaner meats.
3. Too much junk. The great thing about carb back-loading is that it allows for you to have some junk.
However, there was definitely a limit for me. If I grazed on junk instead of making it an actual meal,
I felt worse and saw slower results.

My Use of Bands and Chains
By Marshall Johnson
One of the best training methods/tools that I have come across and have incorporated into my training is the
use of resistance via bands and chains. There are multiple benefits to using resistance tools in your training,
and there are two resistance options from which to choose: resistance bands or chains. Both have very
similar effects, but I wouldn’t say that they feel and work the same. Chains just have this badass feeling and
look to them—you feel like a monster with links just hanging. You also add a level of instability to whatever
lift you are doing if you keep the chains swinging freely off the ground—an amazing way to build stability
and core strength. When you use bands, you don’t get the feeling of instability, but the payoff is that you can
add a sick amount of tension at the top. I will discuss the two reasons why I started, and continue, to use
resistance. These tools have helped take my training to the next level.

Training with resistance is a great way to blow past barriers for many reasons. First, let’s start with the
obvious: chains and bands provide accommodating resistance. Your body can use an overloaded amount
of weight because chains/bands are only loaded about half the time. On squat and bench, the weight is at
a maximal level when the lift starts; however, as you descend, the resistance starts to deload, making the
weight on the bar lighter. (For your squat and bench, this is where there is the most strain on your body). As
you press up, the weight increases because the resistance increases. This allows you to work with heavier
weights while keeping a lot of the extra stress off of your joints and body. With deadlifts, you start with little
to no tension. However, as you lift the weights, the bar gets heavier and heavier. This allows you to hold—at
lockout—a weight that you probably couldn’t do from the floor. So, in summation, resistance training allows
you to work with heavier weights than you are accustomed, making you strong(er).

The reason I started working with chains and bands had nothing to do with the actual purpose of using
these tools. It was totally a mental thing. Training with chains looked badass. Simple as that. If you feel like
a monster, you will train like a monster. Chains actually kept me in powerlifting. When I started powerlifting,
I was still a bodybuilder, devoting half of the year to each sport. When it came time to train for powerlifting
again, I was hitting walls and getting extremely frustrating. I kept focusing on numbers and numbers and
numbers… until I was sick of lifting and wanted to give up on powerlifting altogether. You are always going
to have off days—days when you’re not able to lift the weights you should be lifting. However, I hit walls
and could not break them down. I was at my wits end, and I actually decided to just bodybuild. The thing
that saved me was a five-hour trip to Minot to train with my initial powerlifting motivator, Bob Bruner. Bob
was deadlifting with chains. It was the most badass looking thing I had ever seen! It just called out to me,
screamed at me: you have to do this. I hit a deadlifting session with chains, and I was hooked and back on
the road to powerlifting. The reason why this spoke to me was simple: With resistance training, you never
actually know how much weight is on the bar. I started focusing less on the weight and more on just going
to the gym and training my ass off. I dedicated an entire month to using strictly chains on all three lifts. After
that month, I went back to straight weight and BOOM! I was moving heavier weight and hitting PRs left and
right. Chains saved my powerlifting future. This was, and still is, the reason I use resistance. I use bands as
well, but chains are by far my favorite. If it looks badass, I will train like a badass. Also, since I never really
know the exact weight on the bar, I get to simply focus on training as hard as I can—until the bottom falls
out.

There are so many ways, both physically and mentally, that resistance training can benefit your training,
both raw and equipped. It allows you to train with weights that you normally couldn’t handle. Additionally, it
still allows your body to stay healthy by releasing much of the tension in the hole of your lifts. Train heavier,
harder, more confidently, AND stay healthy.

Deadlift Training Cycle
By Clint Smith
Background
For the past couple years, I have set up and followed an off-season deadlift cycle. I found that this helped
give my training more structure and direction. Without a meet on the horizon, it was hard to get motivated
to make progress, or even just to get in a decent deadlift session at times. This wasn’t really the case with
the squat or bench. I guess the deadlift is just not as fun to train for me, but it definitely can be once I have
direction and start to see progress. I have tweaked this routing each time I have followed it, and modified the
assistance to suit my needs as I see them.
The Plan
My focus on the deadlift during the off-season has always been raw strength. I am fortunate to get a lot out
of my gear on the deadlift. So, I reason that gains in raw strength will benefit my pull once meet preparation
comes around. So, then I throw the gear back on. Therefore, this program is all raw. The basic premise of the
plan is simple: I set up a 10-week periodized plan for full range deadlifts. I also pick two second movements
that I aim to increase as well.
Full Range Work

Put some thought into whether you want to pull conventional or sumo with your full range work. For most of
the time that I have used this template, I pulled the opposite of my competition style (conventional is the
opposite form for me). I like this because it allows me to work on a weak point. Working the opposite style
will place different stress and emphasis on the muscles of the deadlift, which can benefit you when you go
back to your preferred technique. You will also give your CNS a break from the style with which you’ve been
pulling for a long time. This way, when you enter meet training mode again, your competitive style will be
fresh—which means your body might be more receptive to strength and size gains.
Having said that, I chose to stay with my competitive form (sumo) during my most recent run of this routine.
This is due to the fact that I am trying to switch to a hook grip, and I noticed that the different grip changes
my form. Therefore, I thought it would be a good idea to stay sumo so that I can figure out how to tweak my
form for the new grip, as well as gain practice with the hook grip. I mention this as an example so that you
can see how you need to give thought to the selection of this lift. There is no wrong answer necessarily. Just
think it through and try to use some logic.
Second Movements
Selection of your two second movements should be based on what weak points you want to target. Analyze
video of max attempts or failed attempts to determine what point(s) you struggle with. Seek out input from
other lifters or training partners to see what weak points they can identify. After this process, you may find
that you have a laundry list of “weak points.” That’s okay! At least it shows that you have plenty of room for
improvement. Based off this list, pick two exercises that will attack your two biggest problems.
It is quite possible that one of your biggest problems is your form. If you find that you are still exhibiting a lot
of form flaws, you may want to make one of your two second movements be light speed deadlifts (50-60%
of 1RM). Try to focus on and practice flawless form on these lifts in order to perfect the movement. Video
your lifting so that you, or other trusted lifters, can scrutinize your technique and suggest aspects to practice/
emphasize.
Here is a list of some assistance exercises—and the weak point they train—in order to help with exercise
selection. This is by no means an absolute list. If you think of one not included below, it is definitely still fair
game.

Exercise Weak Point Emphasis
Elevated Deadlifts (Standing on Block) Bottom of lift. Lower back.
Stifflegs Hamstrings/Lower back
Block/Rack Pulls
Lockout and/or sticking point. Adjust the height to match a
specific sticking point.
Double-Overhand Grip Grip Strength
Romanian Deadlifts Hamstrings/Middle of Lift
Narrow Stance Squats Quads
Reverse Band Deadlift Lockout and Bar Speed
Chain Deadlifts Lockout
The Template
The training template below is based off of training the deadlift one time per week. All percentages are
based off of your one-rep, full range max. Just take a guess at what your one-rep max is when you begin the
program. It doesn’t matter what your best-ever attempt was, unless that is what you are capable of lifting,
when you begin the program. Be honest with yourself when you estimate this. Over-assuming your max will
easily screw up this entire cycle. It wouldn’t be a bad idea to just low-ball your max a little bit. You will still
get stronger, and you may actually be fresher going into the final weeks of the program—which could lead to
a great max session at the end.
Each week you will work to your projected full range weight. The set/rep scheme for your warm ups to get
to the projected set is not an exact science. As a general rule, do sets of five for your first couple of sets
and then transition to doubles. If you feel like you need more work, or more of a warm up, you could do an
extra set of five or work more triples on your warm ups instead of doubles. Use your judgment. After the full
range work, roll directly into the selected second movement for the prescribed number of sets and reps. It is
intended to alternate the two second movements every week.
Week Full Range DL Percentage Rack Pulls Percentage SLDL Percentage

1 2x2 75% 3x3 85% --
2 2x2 80% -- -- 3x8 50%
3 1X2 85% 2x3 93% --
4 1X2 90% -- -- 3x5 55%
5 5x3 80% 3x3 100% --
6 2x2 85% -- -- 3x5 60%
7 1X2 92% 2X3 110% --
8 1X2 97% -- -- 3x3 70%
9 -- -- -- -- --
10 Max

Assistance
It would be a good idea to add in one or two exercises at the end of your session that focus on lagging
muscle groups. Use higher reps and try to pump a lot of blood around. My reps are typically 8-20 on the
assistance movements. Shrugs, Rows, Pulldowns, GHR, Abs, and Forearm work are all great choices.
My Personalized Routine
The following was my approach the last time I implemented this training cycle.
•• I chose to work my raw sumo DL with a mixed hook grip and increase the weight to improve my
technique and pain tolerance with the new grip.
•• I included rack pulls and double overhand Stifflegged Deadlifts (SLDL) as my second movements
in order to work three other weak points that I have targeted:
•• Grip: Double overhand SLDL will emphasize this. I also do the rack pulls with a mixed grip to
build grip strength.
•• Erectors: The stifflegs tax my erectors, which also carry over well to the squat.
•• Lockout: I usually get stuck right at the top of my missed deadlift attempts, which is when my grip
fades.
Assistance
My assistance will be shrugs almost every week. This will also work my grip. I am going to alternate high and
low rep days for shrugs. I will also rotate in double-overhand shrugs for some more grip work. When I feel like
it, I will throw in some rowing.
Closing
I hope that you find this routine helpful. Even if you don’t actually do it, I think that the article has shown
the factors I consider when I set up my training programs. A sound training program starts with someone
evaluating his weaknesses and developing a sound plan to strengthen them. If you have any questions
regarding this article or the training program, please feel free to contact me at http://asp.elitefts.net/qa/
default.asp?a=ask.

A Twelve Week Quick & Dirty Program
for “The Time Poor Older Gentlemen”
By Bill Wallers
This program is a variation of a training protocol that I adopt when I know I have a crazy period coming
up—when my ability to train “balls to the wall” will be limited by other demands on my time. The program is
a hybrid of the programming methodologies of two of the genuine “Rock Gods” in this area: Jim Wendler and
Dan Johns. While the title implies it is for “Older Gentlemen,” it can be done by anyone who finds himself
starved for time over a short period.
This program is designed to keep you strong and moderately fit during periods where you know other things
are going to get in the way. I last following a similar program when I was working full-time in the corporate
world, studying for a Diploma of Fitness, running a nutrition and personal training business on the side, and
coaching my son’s basketball team. The good part about this was that it kept the mind active. The downside,
of course, was that it left very little time to train. Hence, this program—which involves lifting two days per
week, high intensity cardio one day per week, and an extended walk with the significant other once a week
(for a couple of weeks there, this walk was pretty much the only time we saw each other – a problem that
has now been rectified).
The program is built around four principles:
• Lifting some heavy weights with minimal repetitions twice per week;
• Getting in some heavy duty cardio when time permits;
• Getting in and out of the gym as quickly as you can; and
• Doing all of the mobility and flexibility work us “older gentlemen” require at home (in front
of the television, and hopefully watching a sporting event of some description).
Without further ado, here is the twelve-week program broken down into three cycles of four weeks each.
Weeks 1-4
Tuesday (Lower Body Day)

• Dynamic Warm Up: Don’t spend too long on this. Get moving, get the blood flowing, warm
up the areas you’ll be working, and get on with the lifting.
• Deadlifts: Two to three warm up sets followed by eight singles at something over 90% of
your one-repetition maximum. (We don’t have much time to get this done so keep the rest
between sets low).
• Hyperextensions: Three sets of ten to strengthen the posterior chain (You can add weight
to do these at your discretion, just make sure the repetitions are quality reps—move
through the range of motion. Don’t sprint).

• Hanging Leg Raises: Three sets of ten of possibly my favourite abdominal exercise. There
is no cheating permitted with this. The range of motion has the shins making contact with
the bar from which you are hanging, with legs as straight as your flexibility permits.
• Go Home.
At the completion of the work day—during the fifteen or so minutes you get to relax—foam roll the legs,
back, and traps, and do mobility exercises for known problem areas—you know what they are; stop living
in denial. If it creaks, it’s probably a mobility issue of some description.
Thursday (Upper Body Day)

• Dynamic Warm Up: Once again, don’t spend too long on this. Get in some quality work
and get started.
• Incline Bench Press: Two to three warm up sets followed by eight singles at something
over 90% of your one-repetition maximum.
• Chin Ups: Eight sets of three supersetted with the Incline Bench Press. (I did mention time
was at a premium, there’s no time to be wasted resting).
• One Arm Rows: Three sets of ten. If they are good enough for Kroc, they’re good enough for
me. Keep the weight moderate and the rest between sets minimal.
• Dumbbell Triceps Extensions: Three sets of ten.
• Dumbbell Curls: Three sets of ten done in a superset with the Triceps Extensions. (Hey,
summer is coming up in Australia, and I need to be prepared—Suns out, Guns out).
• Go Home and be sure to foam roll and complete mobility exercises whenever you get a
chance.
Saturday (Cardio)
This day is normally a mixed bag depending on whether I am at the gym or whether the weather is nice
enough to get in some exercise outside.
If I am at the gym, it’s strap yourself into the rower and go. A typical rower program would be to complete one
of the following (after a warm up of course):
• 6 x 500 metre rower sprints with a 2-minutes rest in between. (Thanks to Brian Mackenzie
for this); or
• The Olympic Sprints: You complete sprints of 1,500 metres, 800 metres, 400 metres, 200
metres, and 100 metres with decreasing rest periods in between (2 minutes, 1 minute
and 30 seconds, 1 minute, 30 seconds).

If the weather is nice, I’m off to the local park for sprints. In normal conditions, I would try to get in two
kilometres of sprints. How I got there depended on how I felt. Some days it would be 20x50 metres, while
other days it would be 5x400. In all cases, the emphasis was on keeping the rest periods low and the heart
pounding. The only problem I had with doing sprints was that the local park is also a leash-free dog park.
Many was the time that I added agility training to my sessions as I dodged dogs, dog turds, or their owners.
Happy days. (Oh, and end the day with more foam rolling and mobility work).
Sunday (Walk)
This was not really a training session per se, more of an opportunity to get out in the sun, chat with the wife,
and stretch out any muscles that were sore from the week’s training. These walks lasted about an hour and
averaged five kilometres, as I had no interest whatsoever in turning this into anything more than a social
walk.
Weeks 5-8

• Dynamic Warm Up
• Squats: Two to three warm up sets followed by eight triples at something over 80% of your
one-repetition maximum. (Again, keep the rest between sets low, get the stars out of your
eyes, get your breath back, and go again).
• Good Mornings: Three sets of ten to keep the posterior chain strong. (This is being done
as an assistance/supplementary exercise, not a maximum effort lift. Focus more on the
movement rather than the weight).
• Abdominal Rollouts: Three sets of ten of possibly my least favourite abdominal exercise.
The fact that it is my least favourite is why I do it—not for any special mental challenge,
but just the fact that I hate it suggests that I probably need to do it.
• Go Home and get your rolling and mobility work in when time permits.

• Dynamic Warm Up.
• Dumbbell Shoulder Press: Two to three warm up sets followed by eight triples at some-
thing over 80% of your one-repetition maximum.

• Chest Supported Rows: Eight sets of three supersetted with the Shoulder Press.
• Chin Ups: Three sets of as many as you can do.
• Triceps Pushdowns: Three sets of ten.
• EZ Curls: Three sets of ten done in a superset with the Triceps Pushdowns.
chance.
Saturday (Cardio)
Same as for the previous cycle—boring I know, but hey, sometimes you just have to get it done without over-
thinking it (and it is Saturday).
Sunday (Walk)
Once again, this is the same as the previous cycle.
Weeks 9-12
If things look like they will be remaining out of control for a while longer, add in another cycle. It could look
something like this:

• Dynamic Warm Up
• Squats: Two to three warm up sets followed by eight triples at something over 60% of your
one-repetition maximum.
• Deadlifts: Eight triples at something over 60% of your one-repetition maximum.
• Power Cleans: Eight triples at something over 60% of your one-repetition maximum.
These exercises are done as a giant set—that is one set of squats followed by one set of Deadlifts followed
by one set of Power Cleans. Keep the rest periods to a minimum and blast your way through it.

• Dynamic Warm Up.
• Kettlebell Snatches: Two to three warm up sets followed by four sets of ten.
• Kettlebell Swings: Four sets of ten.
• Kettlebell Rows: Four sets of ten.
• Kettlebell Turkish Get Ups: Four sets of ten.
chance.
If you do this workout properly, you will also get in some serious conditioning work since you once again do
the exercises as a giant set with minimal periods. If you use the same kettlebell for each exercise, you can try
and do giant sets with no rest, which is one hell of a challenge.
Saturday (Cardio)
This is unchanged from the previous cycles.
Sunday (Walk)
This is unchanged from the previous cycles.
Wrapping it Up
This program is not designed to improve your strength levels or overall musculature. It is intended to minimize
the damage one might suffer during an extended timeframe when it is difficult to train for long periods with a
definitive goal in mind.
Given that I only do this program (or a variation of it) during crazy periods when there are all sorts of
demands for on my time, try to keep the eating under control in an effort to further minimize the damage
from your reduced training volume. This program will not save you from three trips a day through the Golden
Arches.
About the Author

Bill Allars is personal trainer in Frankston, Australia.

Block Periodization for Powerlifting
By Jason Pegg
This is an almost exact replica of the training cycle I used the first time I implemented the Block Periodization
Concept, as Issurin lays it out, into my training. Rather than bore you to death with details, I am going to lay it
out very simply—no technical terms or fancy titles. While the information it took to put this together could be
an e-book its self, I will instead plot it out week by week for you—sets, reps, and percentages. I will also take
a second to say thank you to Jeremy Frey. He helped me out a ton with setting up the initial program and
putting the thoughts and concepts to paper. This is certainly not the only way to program using the BPC, but
it is one of the ways that I have programmed my own training and produced successful results for myself.
For those of you who are unfamiliar to the Block Periodization Concept, there are a myriad of articles on www.
elitefts.com that really delve into the theories, concepts, and principles behind the programming. Rather than
drag this article into the double digits page-wise, I’ll just say that if you want the science, buy the manuals,
read the articles, and go from there. For those of you who just want the program, this is for you.
This is a 14-week pre-meet training cycle. If you don’t compete or aren’t close to a meet, you can simply
rotate back and forth between the accumulation and transmutation blocks. If you don’t think you’re in good
enough shape, you can also deload for a week and repeat the accumulation block again before advancing to
the accumulation phase.
As employed for the multiply lifter, you are going to need three maxes for the squat, two for the bench, and
three for the deadlift. A raw lifter will only need his 1RM for the three competition lifts. The multi-ply lifter will
need a raw; a suit and briefs, straps down; and a suit and briefs, straps up—training max for both the squat
and deadlift. You can guesstimate roughly what they are; there is no need to test them. In the bench, a raw
and shirted max will do.
The week-by-week and day-by-day breakdown is at the bottom if you need to see how the training is laid out
for the entire training cycle.
Accumulation Block
• For the main lift (sq/bp/dl), use the percentages of max listed.
• Rest between sets is one minute on all exercises.
• ALL bench work in this block is raw.
• Pick six accessory lifts to do after the main lift, five “weight” exercises, and one prehab/rehab.
Weeks Main Lift Percentage Volume of Main Lift Volume of Accessory

Out Work
14 55 (raw) 30, (15 for low volume bench) 60 (12-15 reps/set)

5-6 reps/set
13 60 (raw) 24, (12 for low volume bench) 50 (10-12 reps/set)
4-5 reps/set
12 65 (briefs) 18, (9 for low volume bench) 45 (8-12 reps/set)
4 reps/set
11 70 (briefs) 14, (6 for low volume bench 40 (8-12 reps/set)
3-4 reps/set

For the accessory work, pair two exercises and alternate between them for the prescribed number of sets.
For example, on squat day: alternate between leg curls and pulldowns until you have all 60 reps for both
exercises, and then you can move on to the next two exercises. The training sessions should not exceed 90
minutes per session—75 minutes is better. Work hard. The main point of this block is to ensure that you can
recover from the training sessions in the next block.
Transmutation Block
• Week 10 is a deload week. If you’re feeling beat down, take the week off.
• Use the highest percentage listed for the last two work sets on the main lift.
• Complete recoveries between sets on the main lifts.
• Bench work is in shirt. Squat work is suit and briefs, straps down. DL work is straps up if conven-
tional, down if pulling sumo.
• RPE of 8 is 3-4 reps left in the tank
• RPE of 8.5 is 2-3 reps left in the tank
• RPE of 9 is 1 rep left in the tank
• 90% of the strength gains in the cycle will come from this block.
Weeks Out Main Lift Percentage Volume of Main Lift Volume of Volume of Accessory
Supplemental Lifts Work
DELOAD 60 (raw) 12 20 (10 reps/set)

9 70-72-75 (straps 20 (3-4 reps/set) 22-25 (RPE 8) 30 (10 reps/set)
down/shirt)
8 77-80-82 (straps 16 (3 reps/set) 18-22 (RPE 8.5) 30 (10 reps/set)
down/shirt)
7 84-87-89 (straps 10 (2 reps/set) 14-18 (RPE 9) 20-30 (10 reps/set)
down/shirt)
The supplemental work is what you would do for accessory work in a more standard-type template: floor
presses, board presses, block pulls, safety bar box squats, etc. On the main bench day, you will do one
Supplemental lift, and then you will do the accessory work. On the squat day, you will do the main work, a
supplemental exercise for the deadlift, and then one for the squat. It would look like this: squat/block pull/
low box SSB squat. The accessory work in this block is two exercises each session, in the same alternating
fashion.

Realization Block
• Week 6 is a deload week. Do the work if you can. If not, stay home. Easy.
• Squat work is briefs/suit, straps up and with knee wraps.
• Bench work is shirted.
• Deadlift work is straps up.
Weeks Out Percentage of Main Lift Volume of Main Lift Volume of Specialized
Preparatory Lifts
(Accessory)
DELOAD 80 (raw) 6 30 (10-15 reps)

5 92 (gear) 6 (1-2 reps/set) 8-20 (8-10 reps)
4 95 (gear) 4 (1-2 reps/set) 8-20 (8-10 reps)
3 97-100 (gear) 2 (1 rep/set) 8-10 (8-10 reps)
2 90 Opener 1 8-10 (8-10 reps)
1 65 (raw)
Accessory work is one exercise for one or two sets, depending on the week. Pick something important but
don’t hammer it.
Weeks Sunday Monday Tuesday Wednesday Thursday Friday Saturday

out
14 Squat Bench (low) Lower (sq Cardio Bench

or dl) (60 min) (high)
13 Squat Bench (low) Lower (sq Cardio (60 Bench

or dl) min) (high)

or dl) (60min) (high)

or dl) (60min) (high)
10 Deload Deload Deload Deload Deload
9 Squat and Supplemental Dead and Cardio (30 Bench and

Supp Bench Supp min) and Supp
recovery work

recovery work
recovery work
6
5 Squat Supplemental Cardio (30 Bench

Bench and min)
Cardio (20min)
Bench and min)
Cardio (20min)
Bench and min)
Cardio (20min)
2 Squat Upper Recovery Bench
Opener Opener
1 Lower Body Upper body KILL

recovery recovery work EVERYTHING
work

The Bigify Diet Plan
By JL Holdsworth
Bigify (Verb): The act of becoming very jacked and/or swoll.
I have always been good at manipulating my weight. Whether it was cutting for wrestling (before I knew how
to diet) or moving my weight up to an all-time high of 312 pounds, I have been able to make it happen. Now,
there are those out there who say that they are “hard gainers,” but I say they are just “non-committers.” I say
this because I’ve never seen an overweight/obese person who had trouble gaining weight, and he/she isn’t
even trying. The following diet is what I used to push my weight up to an all-time high, and if you follow it, you
will see new size gains as well.
Now, most diet “gurus” out there prescribe to one philosophy or another. It may be a high carb plan or one
that focuses on high fats. It may even push for no fats… just whatever doctrine they have deemed as the best
for everyone. For me, there is no “one best way” to eat but rather an “every person has an optimal way that
he/she should eat.” For example, Dave Tate is a carb guy and does very well with a lot of carbs. I, on the
other hand, cannot eat many carbs without becoming extremely sluggish, and I will actually loose mass. So,
although the following diet worked extremely well for me, it may not be the best diet for you if you need to
consume a different food source. With that said, you can’t know what is best for you until you actually stick
to a diet and see what kind of results you get. That is why I say that “hard gainers” are just “non-committers,”
because I believe everyone can find a way to eat that will make them jacked.
This diet plan is based on cycling nutrients that I believe are essential to keeping your body growing. Your
body is very smart and adapts to whatever nutrient profile you feed it. Therefore, you have to always keep
it guessing. If not, it will adapt and you will stop growing, or worse yet… shrink. I started using a form of
nutrient cycling over ten years ago—after I noticed that the guys who were “hard gainers” said they were very
strict with their food plans and never cheated. On the other hand, those guys who were really jacked would
eat shitty meals on a pretty regular basis; however, most of the time they ate plenty of protein and other
good foods. That’s when I began telling these “hard gainers” to eat shitty food… and they would look at me
like I was crazy. They would say that they didn’t want to get fat, but I would remind them that they had been
at the same weight for five years, despite hard training and dieting. Some listened and grew; others didn’t
and stayed the same or got smaller. In this diet there will be four “Base” diet days, two “High Carb” days, and
one “Fat Load” day. You want to put your high carb days on your hardest training days. When I did this diet,
my high carb days coincided with my leg days, but you can choose according to what days you feel are your
hardest.
Some of the food choices in this diet may seem odd, especially the amount of oil, but just drink it. It will put
size on you. If you think you can’t stomach drinking 1/4 cup of oil, then stop reading because you just don’t
have the commitment to “Bigify.” For the meat choices, I recommend eating grass fed beef and wild salmon,
but your budget dictates what you can afford. So, it’s better in my book to get eight ounces of regular beef
over two ounces of organic beef if you have a limited budget. I also recommend organic cream, milk, butter,
and vegetables, but again what is best and what you can afford may be two different things. I didn’t put
bacon on the menu, but feel free to add as much man-making bacon to the breakfast as you want (except
on high carb days) so long as you get the other foods in. Bacon with no nitrates is preferred. On the high
carb day, I have cereal listed because I love crappy breakfast cereals like cinnamon toast crunch and peanut
butter captain crunch. You don’t have to use cereal for your carb source as much as I like to, but make sure
to substitute relatively the same amount of carbs with another source that you enjoy.
Supplement wise, I used all Biotest supplements for my training protocol. I also used Mag-10 and leucine
between meals. Don’t get caught up too much in the times I have listed; they are just a rough estimate. You
need to eat every two to three hours. When there is a big gap between meals, you need to supplement with

either leucine or Mag-10. The pre, during, and post workout nutrition is very key to the plan. So if you are not
going to take Biotest, you need to get something that is comparable to these products or this plan will not
work nearly as well.

Training wise, you need to train at least four times per week. Since this isn’t a training article, I won’t get into
what you should be doing—but lift hard and heavy so that you can put on good muscle. I recommend that
you don’t really train on your high fat day, but make sure to do a 30 to 45-minute sled dragging routine.
This will keep your GPP up while you are packing on the pounds. As part of your high carb days, I would also
recommend that you do 20 to 30 minutes of GPP post-workout or as part of your warm up. In my plan, I
trained four hard workouts and one feeder workout where I worked on arms or anything else that I felt didn’t
get worked enough in my other workouts. There are a million ways to skin the cat, but you need to push heavy
weights while taking in all these calories. You will have plenty of fat lubricating your joints, so you can add a
good bit of strength with the weight you will gain.

In closing, I just want to let everyone know that this diet is designed around for someone wanting to weigh
300 pounds. It consists of consuming roughly 6,000 calories per day. That may be more than you need if you
are only 150 pounds, so you need to adjust the food accordingly. The simplest way to do this is to multiply
your body weight by 20—that is the number of calories that you will start with. So, a 150-pound person will
start by consuming 3,000 calories (150x20=3,000). To adjust the diet, just cut the portions in half and you
will get to the 3,000-calorie mark. If you aren’t putting on weight fast enough with that level, than up your
intake by 500 calories the next week. Everyone thinks that gaining weight is fun and easy, but if it were,
everyone who touched a weight would be super jacked. The reality is that gaining weight takes just as much
diet discipline as loosing fat—just instead of refraining from eating, you have to force yourself to eat. Both
directions take commitment, and if you can commit to this diet, you will definitely Bigify!

Base Day - Training
Item
5:00 a.m. - Meal 1 (Multi Vitamins)
6 organic whole eggs
½ cup Colby Jack
1 cup spinach
1 tbsp. cream of rice
½ cup cream
1 banana
7:00 a.m. - Meal 2
2 scoop metabolic drive
1 banana
4 tbsp. flax seed oil
8:00 a.m. - Pre-Workout
1 Scoop Anaconda
1 Scoop Surge Workout Fuel
8:30 a.m. - During Workout
1 Scoop Anaconda
1 Finibar
10:30 a.m. – Post-Workout Protocol
2 Scoop Surge Recovery
11:30 a.m. - Meal 3
1 cup vanilla Greek yogurt
1 banana
1:30 p.m. - Meal 4
8 oz. lean red meat
1 cup amaranth in chicken broth
4 cup spinach salad
2 tbsp. ranch dressing
2:30 p.m. - 1 Scoop MAG-10
3:30 p.m. - Meal 5
8 oz. pork
4 cups of spinach
¼ cup mushroom
¼ cup celery
1/4c olive oil
6 p.m. - Meal 6
8 oz. red meat, pork, salmon or 6 whole eggs

3 cup spinach
2 tbsp. ranch dressing
1c pistachios
8 p.m. - Protein shake before bed

High Carb
Item
6:00 a.m. - Meal 1 (Multi Vitamins)
1 cup egg whites
¼ cup shredded part skim milk mozzarella
1 cup spinach
2-3 cups cereal
2 cup skim milk
1 banana
7:00 a.m. - 1 Scoop MAG-10
8:30 a.m. - Meal 2
2 scoop Metabolic Drive
2-3 cups cereal
2 cups skim milk
1 banana
9:30 p.m. - 1 Scoop MAG-10
10:30 a.m. - Meal 3
8 oz. low fat lunch meat
2 pieces whole wheat bread
1 p.m. - Meal 4
8 oz. turkey or chicken breast
4 cups of spinach
¼ cup mushroom
¼ cup celery
1 cup white rice
2 p.m. - Pre-Workout
1 Scoop Anaconda
2:30 p.m. - During Workout
1 Scoop Anaconda
3:45 p.m. - Post-Workout
2 Scoop Surge Recovery
5:00 p.m. - Meal 6
15 Frosted Mini wheat biscuits
2 cups skim milk
1 banana
7: 30 p.m. - Meal 5
8 oz. meat
3 cup spinach
1 cup sweet potato
Protein shake before bed
2 scoop metabolic drive (low carb)

High Fat
Item
5 a.m. - Meal 1
½ cup Colby Jack
1 cup spinach
½ cup cream
7:00 a.m. - Leucine
7:45 a.m. - Meal 2
1/2c Colby Jack
1 cup spinach
½ cup cream
10:00 a.m. - Meal 3
¼ cup olive oil
11:30 p.m. - 1 Scoop MAG-10
12:30 p.m. - Meal 4
8 oz. ground beef
2 cups spinach
6 grams flame out/fish oil
3:00 p.m. - Meal 5
¼ cup olive oil
5 grams Borage Oil
4:00 p.m. - Pre/During Sled Dragging
2 Scoop Anaconda
5:30 p.m. – Post-Workout Protein Shake
2 tbsp. olive oil
7:30 p.m. – Meal 6
8 oz. salmon or red meat (steak)
4 cups of spinach
½ oz. (approx. 15 grams) walnuts
6 grams flame out/fish oil
Before Bed

Brian Schwab’s 12-Week Raw Bench
Routine
(Featured in Brian Schwab’s 12 Weeks to a Bigger Bench E-Book)
By Brian Schwab
When I first began training, I followed a basic bodybuilding template of a five-day split, training just one
muscle group a day as follows:
Monday: Chest
Tuesday: Biceps
Wednesday: Quads
Thursday: Shoulders and Triceps
Friday: Back and Hamstrings
Saturday: Off
Sunday: Off
While following this routine, I would bench heavy on Monday, squat on Wednesday, close-grip bench on
Thursday, and deadlift on Friday. Therefore, I was still focusing on the Powerlifts. However, my lifts eventually
stopped increasing, and I needed a change. This is when I began researching the Westside template. I
followed the basic Westside split for a while as follows:
Monday: Dynamic Effort Squat

Tuesday: Dynamic Effort Bench
Wednesday: Off
Thursday: Off
Friday: Max Effort Squat
Saturday: Max Effort Bench
Sunday: Off
After following this for a while, I felt like I was neglecting my accessory work since I was too tired after the
primary movements to put enough effort into them. Therefore, I modified it to this:
Monday: Dynamic Effort Squat

Tuesday: Dynamic Effort Bench
Wednesday: Accessory Day (GHRs, abs, hips, biceps, and grip)
Thursday: Off
Friday: Max Effort Squat
Saturday: Max Effort Bench
Sunday: Off
Once again, I followed this for a while but began to feel like my speed was no longer improving and that my
joints were getting too beat up from the speed work. So, yet again, I modified it to this:
Monday: Raw Squats with upper back

Tuesday: Raw Bench
Wednesday: Accessory Day (GHRs, abs, hips, biceps, and grip)
Thursday: Off
Friday: Equipped Squat
Saturday: Equipped Bench
Sunday: Off

Finally, I decided that my deadlift was being neglected, but I also needed to keep working on my squat
depth, so I made the change to my most recent routine:
Monday: Alternating Max Effort Deadlifts (block pulls) with low box speed squats with upper back
Tuesday: Raw, Repetition, or Speed Bench
Wednesday: Accessory Day (GHRs, abs, hips, biceps and grip)
Thursday: Off
Friday: Equipped or Max Effort Squat
Saturday: Equipped or Max Effort Bench
Sunday: Off
With this program you will begin with week twelve and countdown to week 0 of the meet. You’ll notice that
each range of reps is based off of only two working sets. After strength training for 24 years and competitively
Powerlifting for the last 17, I’ve found that performing two sets to failure is optimal to stimulate increases in
strength while still preventing overtraining, minimizing time spent in the gym, and optimizing work capacity
and performance.
I recommend performing an exercise for the mid-range, lockout, and lower portion of the bench during every
max workout. I opt for board presses as the primary, followed by lockouts/pin-presses, and then followed by
either decline or floor presses. I alternate between dumbbells and the bar on floor press to maintain balance
between each side.
Raw Bench Routine recommendations:
Max Effort:
Week 12: 2-board singles

Week 10: 3-board triples
Week 7: 3-board doubles
Week 0: Meet
Repeat with new projected max
Raw repetition day:
Week 12: 8,7

Week 11: 7,6
Week 10: 6,5 or speed w/50% for 8 sets of 3 reps
Week 9: 5,4
Week 8: 4,3
Week 7: 5,4 or speed with 52.5% for 7 sets of 3 reps

Week 6: 4,3
Week 5: 3,2
Week 4: 4,3 or speed with 55% for 6 sets of 3 reps
Week 3: 3,2
Week 2: 2,1
Week 1: Deload- 5,4
Week 0: Meet
Repeat with new projected max
This would be followed by two triceps and two shoulder exercises of your choice for one warm up set of five
and two working sets using the following rep scheme:
Week 12: 8,7

Week 11: 8,7
Week 10: 7,6
Week 9: 7,6
Week 8: 6,5
Week 7: 6,5
Week 6: 8,7
Week 5: 8,7
Week 4: 7,6
Week 3: 7,6
Week 2: 6,5
Week 1: Deload- 6,5
Week 0: Meet, if applicable
Now you have a definitive 12-week plan that will ideally be used immediately prior to a meet to add a
significant amount to your bench.

Comebacks are Hard, Not Impossible
By Doug Beringer
The thrill of the silence in the air. The eyes of the crowd on you, and only you. The quickness of the
movements. The hours practiced for those short moments of desired excellence… I’m talking about the things
I miss most about weightlifting competition. There are not many things in this world like it. If you take the
time to study the training weightlifters go through, many of you would appreciate the sport on a whole new
level.
At best, I was a very good, local-level weightlifter. My ultimate goal is to qualify and compete at the American
Open, which is the second biggest national meet behind the Nationals. (In an Olympic year, it would be the
third biggest because the Olympic Trials knock it down one). Anyway, due to injury and the very possible fact
that I have the genes of a competitive endurance athlete (in graduate school I had a VO2 Max of 54 ml/kg/
min, which was highest in the class—after not conditioning for years), I have not made that goal a reality.
However, this is not going to keep me from continuing to pursue that goal. I’ve been out for nearly a year and
a half, but I’m back and ready to work. This article will take you through my training plan, and how I hope to
make a comeback in weightlifting. Use this as a guided case study for any future athletes you may need to
help make a comeback in their sport.
Where I’m Starting: The Scenario
Every coach needs details when planning out a program for any athlete. You cannot get to “point B” without a
“point A.” Here is where I’m coming from, and where I plan to go.
I’ve just finished a complete 16-week program, where I reached my deadlift goal. My intention, while going
through the program, was that starting off in the 10s phase would allow me to start squatting again. This
would start very light and allow my knee (I have calcium deposits below both patellae and tendonosis in
the left) to get better, while also strengthening my tendons and ligaments around my joints. This was all in
preparation for the ultimate goal of being able to compete in weightlifting again.
On a side note, when I first started competing in 2007, I jumped right in. I never did any variations of the
movements. There was no preparation for my joints. It was all-in, right to the full-squat Snatch and Clean. In
hindsight, this was a stupid idea from a physiological and anatomical standpoint. My body was not ready
for the load and force absorption requirements for those movements. There were three separate occasions
where one, or both, of my knees held me back from training.
Presently, I’m back to squatting relatively pain-free. I believe going through a couple of higher-volume, lower-
intensity blocks allowed my knee the time to heal. Also, it does not hurt that I’m able to see a physical
therapist once a week. The last two weeks prior to writing this article, I’ve done electrical stimulation on my
quads and ultrasound on my knee, which seem to have helped alleviate the pain. My first week in the new
program was pain-free. I’ve been keeping up with rolling out and stretching a little more than normal as well.
Questions Answered: Developing the Program
How did I come up with the template idea, the exercises involved, and the progressions needed?
I first looked at what I was trying to accomplish: what are my goals?
From there, I determined where I needed improvements: what areas of my body needed more strength,
mobility, and stability? What exercises would ultimately help me “fix” these areas?
Next, I focused on the volume and intensity: what mix is required to produce the desired physical
adaptations?

The summation of answering all of these questions led to the development of the program.
Below is what I came up with for myself. The program will look to accomplish all of these outcomes/goals with
the proper exercises, volume, intensity, and rest.
Desired Outcomes
- Higher training frequency (4 days > 5 days/week)

- Block system
o Technique work
o Power/max strength focus
 Combined F-V curve
o Lower volume/session
- More unilateral work
- More mobility work
o Left ankle
o T-spine
o Shoulders
- More stability work
o Abdominals
o Right ankle (slight sprain six years ago…never properly healed)
Goals
- Increased bodyweight (180 pounds)
- Increased squat max (400 pounds)
- Increased frequency of pulls/squats without pain
- Decreased unilateral strength deficits of lower-extremity
- Increased abdominal strength/stability
Training Protocol
In the past, I have tried many different schemes that often lead me back to a linear protocol from week-
to-week and month-to-month. However, I have found that it is hard for me to recover well enough for the
following cycle. Therefore, this new program follows more of a wave-loading pattern, where the volume and
intensity fluctuate greatly from week-to-week.
The idea is that this should allow me to recover (especially CNS) more on the lighter days/weeks, while still
getting work done. I used Prilepin’s chart to plan my volume (shown below).
Another side note: In the past two years, I have followed more of a natural, instinctive training approach—a
“listening” to my body. If I hurt or I’m tired, I’ll deviate from the plan to accommodate appropriately. I know
John Broz says that “your body is lying to you,” but I tried that approach. I did not listen at one point and that
definitely did not do my knee any favors. I’m not saying that his method does not work; it just does not work
for me.

Phase I (Learning) Phase II Phase III Phase IV
(Practicing) (Training) (Competing)
Volume/ High Volume/ Moderate volume/ Low volume/ Moderate volume/
Intensity Moderate Intensity moderate-high high intensity moderate intensity
intensity
Main Lifts 5-7x4-12@75-85% 5-8x3-8@80-92% 7-10x1-5@85- 5-8x4-8@80-90%
100%
Accessories 3-5x8-15 3-4x8-12 2-3x6-10 3-4x8-12
Total Reps 44-159 39-112 19-80 44-112
(Approx.)
Maintaining the Little Things
It is important to pay attention to the details in any endeavor. This is especially true in Weightlifting. When
you are full-swing in a training program, it is easy to forget the little things like mobility work and foam rolling.
However, these little things add up quickly and can halt progress easily. Some of my goals above included
improving my mobility and stability in certain areas. This work is not reflected in the charts below but it is
worked on.
I try to hit all major joints, labeled as mobile joints, in my warm ups. Usually I’ll use the foam roller and
specific mobility drills. I also like to use mini bands for my right ankle and shoulders. This helps work the
stability in certain ranges of motion, like Dorsiflexion in the ankle.
The New Program
What is this new program, you ask? It is another 16-week program, but this time I planned it. It will slowly
lead me back into competition while also properly preparing my body for the technique, strength, and power
required for Weightlifting. In fact, those physical qualities are exactly the order in which the program follows.
The first two 4-week cycles are focused on technique and strength work, while the last two 4-week cycles are
focused on strength and power.
The first eight weeks have much more variation in exercises. This is more of a general preparation phase, if
you will, where I will be working on a lot of partial movements of the Snatch and Clean (which I never worked
on previously). Could this be one of the reasons that I was hurt many times—lack of variation in training?
Overuse injuries due to the same repetitive movements? I think, yes! Not to mention this probably caused
a lack of adaptation due to monotony. During my last year of training when I still competed, all I did was
Snatch, Clean and Jerk, some form of squat, and some other assistance exercises… but I digress to the
present.
I’ve had the opportunity to learn from some great coaches and observe their training models in 2012. I base
some of my current programming from their knowledge. I should note that the percentages of 1RM used
from week to week are more of a guide. Since I have not maxed in any of the Weightlifting movements in a
very long time, I am just using these percentages to know when I will be going slightly, or greatly, heavier than
previous weeks.
The last eight-weeks focus more on improving the full competition lifts. There is still a small percentage

of technique work—devoted to partial movement—to keep the program from getting monotonous and also
allowing me to brush up on technique. Following this program, there will be even more focus on the full
competition lifts. The targeted competition is the 2013 Arnold—held the first weekend of March in Columbus,
Ohio—where I’ll hopefully be able to step back on the competition platform.
Navigating
The charts below show the detailed plan for the next 16 weeks. I want to point out that it is just that: a plan.
At any time, I may deviate from it like I previously mentioned. I have only completed the first two weeks of
the first phase at this point, and I have already deviated a little. Some of the weeks are higher in volume
than I have programmed in the past, so I’m unsure at this point how well my body will adapt. This is where
instinctive training becomes useful. I also want to point out that the percentages in parentheses in the Day 1
chart for each phase show the total percent of reps for each week of the entire phase. For example, in Week
1 of Phase I: 31% of the reps for the entire 4-week phase will be performed. I also laid out the percent of
each day for the entire phase. So, Day 1 totals 17% of the total reps for Phase I.
Phase I (Learning)
Total Reps/Phase Total Reps/Week

2,406 282-921
Total Reps/Session
43-210
Day 1 (17%) Week 1 (31%) Week 2 (18%) Week 3 (38%) Week 4 (11%)
73-78% 80-85% 75-80% 80-85%
Snatch Lift-Off 5x5 5x3 7x4 3x3
SOT Press 5x5 4x3 5x5 3x2
Snatch RDL 5x8 5x4 6x8 4x3
Anderson Squat 5x10 6x5 7x8 4x4
Total Reps 140 77 157 43
Day 2 (21%) Week 1 Week 2 Week 3 Week 4

73-78% 80-85% 75-80% 80-85%
Snatch Pull 5x5 5x3 7x5 4x3
(knee)
OHS 3x10 4x5 7x6 4x4
Press 5x10 6x5 6x8 4x3
Pull-ups 5x10 (bwt) 7x5 5x12 (bwt) 6x3
Total Reps 155 100 185 58

73-78% 80-85% 75-80% 80-85%
Clean Lift-Off 5x5 5x3 7x4 3x3

Clean RDL 5x8 5x4 7x6 4x3
Bulgarian Squat 4x12 5x5 5x12 4x4
SL Leg Curl 3x15 4x8 5x12 4x6
Total Reps 158 92 190 61

73-78% 80-85% 75-80% 80-85%
Clean Pull (knee) 5x5 5x3 7x5 4x3
Deadlift 5x10 4x6 6x10 3x5
Press (in split) 4x8 (4 ea.) 4x4 (2 ea.) 5x8 (4 ea.) 4x2 (1 ea.)
Dips 3x15 4x8 5x15 4x5
Total Reps 152 87 210 55

73-78% 80-85% 75-80% 80-85%
Power Snatch (PP) 5x4 4x3 8x3 5x2
Power Clean (PP) 5x4 4x3 8x3 5x2
Power Jerk 4x5 4x3 5x5 5x2
Back Squat 5x12 6x4 7x10 3x5
Total Reps 150 92 179 65
Phase II (Practicing)
2,277 436-766
Total Reps/Session
78-186
85-90% 80-85% 85-92% 80-83%
Snatch Lift-Off 5x3 6x5 6x3 5x3
(Pause @ knee)
Front Squat 5x3 6x5 8x3 5x5
Total Reps 80 114 81 80

85-90% 80-85% 85-92% 80-83%
Clean Pull (Floor) 5x3 8x3 6x3 5x3
OHS 6x3 6x5 5x3 5x3
Push Press 5x4 5x6 6x4 4x4
NG Pull-ups 5x10 5x12 5x8 4x8
Total Reps 103 144 97 78

85-90% 80-85% 85-92% 80-83%
Clean Lift-Off 5x3 6x5 6x3 5x3
Deadlift 6x4 6x8 8x4 4x5
Good Morning 3x10 5x10 5x8 3x10
BB Glute Bridge 4x10 5x10 5x8 3x10
Total Reps 109 178 130 95

85-90% 80-85% 85-92% 80-83%
Snatch Pull 5x3 8x3 6x3 5x3
(Floor)
Jerk (in split) 5x4 (2 ea.) 5x6 (3 ea.) 6x2 (1 ea.) 3x4 (2 ea.)
Push-ups (WTD) 4x10 5x12 5x8 3x10
Total Reps 105 144 91 81

85-92% 80-85% 85-92% 80-83%
Hang Power 5x3 6x4 6x3 5x3
Snatch
Hang Power Clean 5x3 6x4 6x3 5x3
Split Jerk 5x3 6x3 6x3 4x3
KB Swings 4x10 5x12 5x10 3x10
Back Hypers 4x10 5x12 5x10 3x10
Total Reps 125 186 154 102
Phase III (Training)

1,239 132-434
Total Reps/Session
19-111

80-85% 90-95% 85-90% 95-100%
Snatch 5x3 6x2 8x2 3x1

Total Reps 86 47 68 19

80-85% 90-95% 85-90% 95-100%
Clean & Jerk 5x3 6x2 8x2 3x1
Jerk (in Split) 6x2 6x1 8x1 4x1
Push Press 5x4 5x2 6x3 3x2
Chin-ups 6x5 6x3 8x5 4x2

80-85% 90-95% 85-90% 95-100%
Snatch Push Press 5x4 5x2 6x3 3x2
Snatch Deadlift 5x3 6x2 8x3 3x3
BB Step-up 3x6ea 4x4ea 5x5ea 3x2ea

80-85% 90-95% 85-90% 95-100%
Muscle Snatch 3x3 4x2 5x3 2x2
Hang Snatch 5x3 5x2 6x3 3x2
Snatch Pull (BK) 6x4 6x2 8x3 4x2
Snatch Balance 4x4 5x3 6x2 2x2

80-85% 90-95% 85-90% 95-100%
Hang Clean 5x3 5x2 6x3 2x2
Clean Pull (BK) 6x4 6x2 8x3 4x2
Split Jerk 6x2 6x1 8x1 4x1
BB Rows 3x10 3x6 4x6 3x4
Total Reps 111 64 98 40
Phase IV (Competing)
1,605 196-552
Total Reps/Session
40-139
80-83% 85-90% 80-85% 88-90%
Snatch Balance 5x5 5x3 5x4 4x2
Snatch 6x3 6x2 7x3 8x1

Snatch Pull (AK) 6x4 5x3 6x3 4x2
Bulgarian Squat 6x6ea. 6x4ea. 6x5ea. 3x3
Total Reps 139 90 119 42

80-83% 85-90% 80-85% 88-90%
Clean & Jerk 6x3 6x2 7x3 8x1
Clean Deadlift 7x5 6x3 7x3 4x3
BB Row 4x8 4x6 5x8 4x3
Total Reps 115 69 106 40

80-83% 85-90% 80-85% 88-90%
Clean Pull (AK) 6x4 5x3 6x3 4x2
Press (in split) 5x4(2ea.) 5x2(1ea.) 6x4(2ea.) 4x1
Pull-ups 4x10 4x8 4x10 4x6

80-83% 85-90% 80-85% 88-90%
Hang Power 5x4 6x2 6x3 4x2
Snatch (Knee)
Press 5x6 5x3 4x4 4x2

80-83% 85-90% 80-85% 88-90%
Hang Power Clean 5x4 6x2 6x3 4x2
(Knee)
BHN Split Jerk 4x4(2ea.) 4x2(1ea.) 5x4(2ea.) 4x1
Total Reps 116 80 116 44
The Arnold and Beyond
As I said, I hope to be on the platform at the Arnold. If I reach that goal, I will be writing on that experience
and how this program paid off, or how it did not. In any case, you will hopefully be seeing a “Part II” of this
article on my experiences following this program. My hope is that this program will help some of you program
through your injuries and make a comeback in your respective sports. Remember, comebacks are hard, but
not impossible!
About the Author
Doug Berninger received his master’s degree in kinesiology from Bowling Green State University. He has
been a competitive weightlifter with bests of 101 kg in the snatch and 125 kg in the clean and jerk in the
77-kg class. He has also competed in two Powerlifting meets with bests of 335 lbs (Olympic squat), 245
lbs, and 475 lbs in the 165-lb class. He holds a CSCS*D, RSCC, and USAW Level 1. Visit Doug’s websites
at dougberninger.com and http://www.tacticalstrengthtraining.com/.

Deadlift-Emphasis Strongman Training
By CJ Murphy
This workout is primarily designed to introduce you to strongman training while building the deadlift. The
person for whom it was written was a very fit female with a 185-pound one-rep max in the deadlift. She hit a
225-pound one-rep max six weeks later! It will work equally well for males and females.
Strongman events are added given the consideration that you will not have access to every implement and
changes can be made. For example, if you don’t have a Log Press—5 foot, 10 inch diameter, a thick bar
is fine, or you can use Grip4orce Regular on a barbell. It is not for raw beginners but for those with some
experience and a decent base of strength.
In the warm up section, all exercises are done as a circuit. When a number is given for reps, do as many as
you can in a row, leaving one or two in the tank and move on to the next exercise. Do the total number for all
exercises. This is done before all workouts and after a suitable dynamic warm up. If you don’t know how to
warm up, I highly suggest the Parisi Warm Up Method DVD.
Adding the bodyweight circuit to your warm up does a few things:

• It builds GPP—a fancy way of saying, “getting in shape.”
• It adds low intensity volume to your training, making you stronger without taxing your nervous
system.
• It makes you bring up points that are generally weak on EVERYONE. (lats, torso, posterior chain,
etc.)
I like to use jumps and med ball work before training to activate the nervous system. Do not skip the jumps
and med ball work.
When choosing rest periods, only rest as long as you need. There is almost no need to rest five minutes
between sets unless you are a double body weight squatter or bencher. The big lifters do it because they
need to. Most people do not. I won’t give a specific time period for most exercises, but I will say don’t f*#%
around. Get to work as soon as you can.
Resist the urge to do more work than is suggested. This workout is proven to do exactly what it says:
boost your deadlift and get you strong all over, as well as in shape. It will also get you fairly good at basic
Strongman events.
Abbreviations:
MBOT—medicine ball overhead toss

SSB—*SS Yoke Bar™ (Safety Squat Bar)
GM—Good Morning
FG Pull-up—Fat Guy Pull-ups (See: http://youtu.be/IAXXck4q_n4)
GHR—Glute Ham Raise (See: http://youtu.be/8j5swE-m1b4)
SLSU—Straight Leg Sit-up
Plank Row—(See: http://youtu.be/2ZuygvcNw0c)
Keystone—(See: http://youtu.be/60LvwycQm5U)
CSR—Chest Supported Row
Rope Curl—(See: http://youtu.be/Ol2Xu6O7CuI)
Kettlebell Hammer Curl—(http://youtu.be/0nAmGYMEfeo)
TGU—Turkish Get Up (See: http://youtu.be/LFm8_kP0vsU)
Side Plank Row—(See: http://youtu.be/D0xFDVj6r9s)
CGI—Close-Grip Incline Bench Press

Walking Lunge—video shows Safety Bar, use a weight vest or dumbbells (See: https://www.youtube.com/
watch?v=qwD6_lFTBow)
SLRDL—Single Leg Romanian Deadlift (See: http://youtu.be/EMluwK8hQzA)
TRX Pike—(See: https://www.youtube.com/watch?v=KvCMHJ_bMnQ)
HFBR—Hatfield Back Raise (See: https://www.youtube.com/watch?v=SQeLBzBuJys)
HCOP—Hammer Curl to Overhead Press
Week 1
DAY 1 2 3 4
All days—by
1.Jump for height 1. Med Ball Throw 1. Jump for 1. Tire Flip
yourself do
(3x5) to wall (5x5) height (3) + (5x10 flips)
a 5-minute
MBOT (3) 3x
sled drag
2. SSB Bar Squat 2. 10“ Log Press 2. HEAVY Sled
+ 20 FG
w/2 chain (5RM) (5RM) 2. Deadlift w/ 2 Drag (100ftx6)
pull-ups/
chain (5rm)
strict GHR/
3. SSB GM (3x12- 3. Incline Press w/ 3. Arm Over
pushups as
15) + Grip4force + 2 pull- 3. Keystone Arm Prowler
a circuit first.
2 pull-ups between ups between sets (3x12-15) Drag (100ft
sets (4x10-12) x4)
4. Walking Lunge
4. EFS GHR (35) 4. Kroc Row (3x) w/ vest (50 feet 4. Dips (AMAP)
x3) + Tate Press
5. Farmers Walk 5. Hammer Curl (12-15) 3x
100ftx4 5. CSR (12-15)
w/ Grip4orce 3x
6. Plank Row (12- (3x12-15)
15) + SLSU w/ 6. Side Bend
HEAVY Weight (5) 4x (4x6-heavy)

Week 2
DAY 1 2 3 4
All days—by 1. Med Ball Throw to 1. Jump for 1. Tire Flip (6x10
1. Jump for height
yourself do wall (5x5) height (3) + MBOT flips)
(3x5)
a 5-minute (3) 3x
sled drag 2. 10“ Log Press 2. HEAVY Sled
2. SSB Bar Squat
+ 20 FG (3RM) 2. Deadlift w/ 2 Drag (100ftx4)
w/ 2 chain (3RM)
pull-ups/ chain (3RM)
strict GHR/ 3. Incline Press 3. Arm Over Arm
3. SSB GM (4x8-
pushups as w/ Grip4force + 2 3. Keystone Prowler Drag
12) + 3 pull-ups
a circuit first. pull-ups between (3x10-12) (100ftx6)
between sets
sets (4x8-10)
4. EFS GHR (45) 4. Walking Lunge 4. Dips (AMAP)
4. Kroc Row (3x) w/ vest (50ftx4) + Tate Press
5. Farmers Walk (12-15) 4x
100ftx4 5. Rope Curl (4x8- 5. CSR (10-12) 3x
10)
6. Plank Row (12- 6. Side Bend
15) + SLSU w/ (3x5-heavy)
HEAVY Weight (5) 4x

Week 3
DAY 1 2 3 4
All days—by 1. Med Ball Throw to 1. Jump for 1. Tire Flip (3x10
1. Jump for height
yourself do wall (5x5) height (3) + MBOT flips)
(3x5)
a 5-minute (3) 3x
sled drag 2. 10 “ Log Press 2. HEAVY Sled
2. SSB Bar Squat
+ 20 FG (1rm) 2. Deadlift (1RM) Drag (100ftx2)
w/2 chain (1RM)
pull-ups/
strict GHR/ 3. Incline Press w/ 3. Keystone 3. Arm Over Arm
3. SSB GM (2x8-
pushups as Grip4force + 2 pull- (2x10-12) Prowler Drag
12) + 4 pull-ups
a circuit first. ups between sets (100ftx4)
between sets
(3x8-10) 4. Walking Lunge
4. EFS GHR w/ w/ vest (50ftx2) 4. Dips (AMAP)
weight (25) 4. Standing Cable + Tate Press
Row (3x) 5. CSR (10-12) 2x (12-15) 2x
5. Farmers Walk
100ftx2 5. KB Hammer Curl 6. Side Bend
(4x8-10) (3x5-heavy)
6. On your own:
Plank Row (12-15)
+ SLSU w/ HEAVY
Weight (5) 2x

Week 4
DAY 1 2 3 4
All days—by 1. Med Ball Throw to 1. Jump for height 1. Tire Flip (5x5
1. Jump for height
yourself do wall (5x5) (3) + MBOT (3) 3x flips) work on
(3x5)
a 5-minute doing it RIGHT
sled drag 2. 10“ Log C&P.P. 2. Deadlift w/ 2
2. SSB Bar Squat
+ 20 FG each rep (5RM) chain (3x5) 2. Yoke
w/ 3 chain (5RM)
pull-ups/ (4x100ft)
strict GHR/ 3. CGI w/ Grip4force 3. SLRDL (3x5
3. SSB GM from
pushups as + 3 dips between each as heavy 3. Heavy
pins (3x12-15) +
a circuit first. sets (3x12-15) as possible) + 3 Sandbag load to
3 pull-ups between
sets pull-ups high box (4x60
4. Kroc Row (4x) seconds)
4. EFS GHR w/ mini 4. Walking Lunge
band (40) 5. Hammer Curl w/ w/ sled and
Grip4orce (3x12-15) goblet (3x100ft)
5. Farmers Walk
50ftx4 (AHAP) 6. TGU (3x5) 5. Shrugs (3x12-
15)
6. On your own:
Alligators 50 feet 6. Side Bend
+ TRX Pike (AMAP) (4x8-12) + Side
(4x) Plank/Row w/ low
cable (4x8 each)

Week 5
DAY 1 2 3 4
All days—by 1. Med Ball Throw to 1. Jump for height 1. Tire Flip (4x6
1. Jump for height
yourself do wall (5x5) (3) + MBOT (3) 3x flips) work on
(3x5)
a 5-minute doing it RIGHT
sled drag 2. 10“ Log Clean & 2. Deadlift w/ 2
2. SSB Bar Squat
+ 20 FG Push Press each rep chain (3RM) 2. Yoke (4x50ft-
w/ 3 chain (3RM)
pull-ups/ (3RM) heavy)
strict GHR/ 3. Pullthrough
3. Front Squat
pushups as 3. CGI w/ Grip4force (4x12-15) + 4 3. Heavy
(3x12-15) + 4 pull-
a circuit first. + 4 dips between pull-ups Sandbag load to
ups between sets
sets (3x10-12) high box (5x60
4. EFS GHR w/ mini 4. HFBR w/ weight seconds)
band (50) 4. BB Row (4x) (3x12-15)
5. Farmers Walk 5. Rope Curl (3x12- 5. Face Pulls

75ftx4 (AHAP) 15) (3x12-15)
6. On your own: 6. TGU (3x3) 6. Side Bend

Alligators 100ft+ (4x8-10) + Side
TRX Pike (AMAP) Plank/Row w/ low
(4x) cable (4x8 each)

Week 6
DAY 1 2 3 4
All days—by 1. Med Ball Throw to 1. Jump for height 1. Dips (AMAP)
1. Jump for height
yourself do wall (5x5) (3) + MBOT (3) 3x + HLR (AMAP)
(3x5)
a 5-minute
sled drag 2. 10“ Log Clean 2. Deadlift (1rm) 2. Pull-ups (4x
2. SSB Bar Squat
+ 20 FG &Push Press each AMAP + 2x
(1RM)
pull-ups/ rep (1RM) 3. KB Swings AMAP w/orange
strict GHR/ (3x12-15) band) + SLSU
3. Step Ups (3x8) +
pushups as 3. CGI w/ Grip4force w/ weight (5)
4 pull-ups between
a circuit first. + 4 dips between 4. HFBR w/ weight
sets
sets (3x5) (3x8-10) 3. Body weight
4. EFS GHR w/ Walking Lunge
weight (35) 4. BB Row (2x) (200ft) +
Rainbows (12-
5. TRX Pike (AMAP) 5. HCOP (3x8-10) 15) 3x
+ Ab Wheel (AMAP)
(4x)
Good Luck,
C.J. Murphy MFS

www.totalperformancesports.com

Equipped Bench Cycle
By Vincent Dizenzo
This program is for an equipped lifter approaching a 500 lb bench. However, it can also be used for an
equipped bencher going after any number; just start somewhere around 70%, and make a constant jump
until you get to the number you are looking for. I used a program like this early in my career to go from the
mid 500’s all the way up to the mid 700’s. Hmmm…makes me wonder why I ever stopped?
The program might seem like it’s starting light, but triples in the shirt are no joke. There are to be no boards
used when performing your reps, simply bring the bar down as close as you can with good speed. Oh
yeah, you must keep your breath for the entire set. It is important so don’t punk out. Make sure to try and
touch. For the triples, you shouldn’t touch the first, but you might the second, and have to on the third. On
the doubles you may not touch the first but need to touch the second. You definitely need to touch on the
singles weeks. I have seen many lifters pass out trying to touch reps while holding their breath; it’s ok…just
make sure you have excellent spotters.
During the triples and doubles cycles, the equipped bench will not be your first exercise. Because the
weight is lighter, that movement is almost like a supplemental exercise. Plus, being a little fatigued can
actually help touch lighter weights in the shirt. When you get to your singles, the equipped bench will be
your first movement. Just warm up raw on the bench until the weight feels a little heavy. You should never
struggle with a raw warm-up rep. Then throw your shirt on for a few singles to a three board before your
working set to the chest.
You’ll have two upper body days. I hope I don’t have to tell you to keep them a few days apart. On the raw
day you can do speed work or rep work. For the assistance work, don’t get caught up about what exercises
to do or the minutia of sets and reps. Just make sure you feel sufficiently terrible when doing the work. If it
feels easy, it’s not working. Use 3-5 sets of 6-12 reps as a general guideline.
Again, I have had very good success with reps in the shirt. As a matter of fact, I am going to run them again
when I get back in my Metal gear. Good luck and don’t forget to SFW!
Shirt Days
Week 1
3-board close-grip 3 sets 1-3 reps
Shirt 340x3
Pull-up/pulldown
Rear delt
Week 2
2-board 3 sets 1-3 reps
Shirt 360x3
Pull-up/pulldown
Rear delt
Week 3
3-board close-grip w/bands 3 sets 1-3 reps
Shirt 380x3
Pull-up/pulldown
Rear delt

Week 4
Floor press, 1 set 3 reps
Pull-up/pulldown
Rear delt
Week 5
3-board close-grip 3 sets 1-3 reps
Shirt 400x2
Pull-up/pulldown
Rear delt
Week 6
2-board 3 sets 1-3 reps
Shirt 420x2
Pull-up/pulldown
Rear delt
Week 7
3-board close-grip w/bands 3 sets 1-3 reps
Shirt 440x2
Pull-up/pulldown
Rear delt
Week 8
Reverse band, 1 set 3 reps
Pull-up/pulldown
Rear delt
Week 9
3-board warm-up
Shirt 460x1
Pull-up/pulldown
Rear delt
Week 10
3-board warm-up
Shirt 480x1
Pull-up/pulldown
Rear delt
Week 11
3-board warm-up
Shirt 500x1
Pull-up/pulldown
Rear delt
Week 12
Floor press, 1 set for 3 easy reps
Pull-up/pulldown

Rear delt
Week 13 Meet
Opener 480
Second 500
Third by feel
Raw Days
Raw bench Dynamic or Rep work
Tri Extension
Back row
Delt
Bicep

4 Weeks to Bigger Arms
By David Allen
If there are any constants across the board of all who engage in weight training, the desire to have bigger
arms is one of them. Combined with a huge yoke and a wide chest, sleeve stretching arms are the best way
to show the world you work out. In addition to any aesthetically pleasing attributes of large guns, they also
aid the lifter in strength based activities. Total cross sectional area of a muscle group is a major determinant
of multiple strength categories for that muscle group as well. Due to changes in lever arm length, larger arms
can also provide better leverage in certain lifts. In the end, bigger arms are always better than smaller arms.
So how do we make them grow?
Well, first we must analyze the three mechanisms through which hypertrophy occur. These three mechanisms
are maximal mechanical tension, muscular damage, and metabolic stress. In short, this means that in order
to induce the greatest hypertrophy in a muscle you must maximize the amount of weight lifted, the amount
of protein degradation you cause within the muscle, and the amount of metabolic stress you put upon the
muscle group.
Another aspect of muscle growth to consider is fiber type. It is known that fast twitch muscle fibers have
more potential for growth than slower twitch fibers, although they have growth potential as well. In order to
maximally tax all our fast twitch muscle fibers, we have to engage our highest threshold motor units. This can
be achieved with varying methods of causing the greatest mechanical tension within the muscle. Zatsiorsky
defined three methods for achieving this: max effort method, repetition effort method, and the dynamic effort
method.
Taking all this into consideration, we can come to the conclusion that an approach with multiple training
methods using varying movements, varying tensions, and varying sets and rep ranges is the best method of
inducing the greatest arm growth possible. Also, it is important to prioritize our arm growth while maintaining
other muscle groups and fitness characteristics. Therefore, we will use a four week training block that has two
training days dedicated specifically to arm growth and two days dedicated to maintenance of our other body
parts. Because the arms are smaller muscle groups, I do not think it is necessary, nor do I believe they can
handle training blocks longer than four weeks when they are being trained with such high intensity, volume,
and frequency. Here is the general template for our arm training:
Arm Hypertrophy Template:

Exercise 1: Explosive lift using accommodating resistance, 3X1 tempo (3 second eccentric, explode up at the
bottom of the lift, 1 second contraction at the top) 5 sets of 5-7 reps
Exercise 2: Isolation lift with constant tension, 3 sets of 8-12 reps
Exercise 3: Major lift with extended intensity using accommodating resistance, 2 sets of 10 reps, 1 set of max
reps followed immediately by 1 or 2 drop sets.
Exercise 4: Pump exercise with full range of motion and a focused contraction at the top, 3 sets of 15+ reps
Weekly Training Template:

Monday: Arms
Tuesday: Rest
Wednesday: Lower Body Maintenance
Thursday: Arms
Friday: Rest
Saturday: Upper body Maintenance
Sunday: Rest

Weeks 1-4 Training
Monday
Standing Swiss Bar Curls against bands, 3X1 tempo, 5-7____5-7____5-7____5-7____5-7____
Cable EZ Bar Curls, 8-12____8-12____8-12____
Barbell Curls w/chains, 10____10____Max____Drop____Drop____
Single Arm DB Preacher Curls, 15+____15+____15+____
Close Grip Bench Press against bands, 3X1 tempo, 5-7____5-7____5-7____5-7____5-7____
Single Arm Overhead DB Extension, 8-12____8-12____8-12____
Dips w/chains from belt, 10____10____Max____Drop____Drop____
Rope Pressdowns, 15+____15+____15+____
Wednesday
Squats (or box squats) 5____5____5____5____5____
Leg Press 10____10____10____
Glute Ham Raises or Russian Leans 5____5____5____5____5____
RDL or Reverse Hypers 10____10____10____10____
Standing Calf Raises, 50 total reps
Thursday
EZ Bar Skull Crushers w/chains, 3X1 tempo, 5-7____5-7____5-7____5-7____5-7____
Single Arm Grenade Ball Cable Side Triceps Extension, 8-12____8-12____8-12____
JM Press against Bands, 10____10____Max____Drop____Drop____
Both Arm Overhead Kettlebell/DB Extension,15+____15+____15+____
Seated Both Arm Chain Curls, 3X1 tempo, 5-7____5-7____5-7____5-7____5-7____
Cable Rope Hammer Curls, 8-12____8-12____8-12____
Alternating DB Curls against bands, 10____10____Max____Drop____Drop____
EZ Bar Preacher Curls, 15+____15+____15+____
Saturday
Incline Bench Press 5____5____5____5____5____
Pull-ups/Pulldowns 10____10____10____10____
Face Pulls 15____15____15____
Stretch
There you go, a very simple 4-week training block to put some size on your arms. Make sure your nutrition is
in check and you are taking in the requisite amount of nutrients necessary for growth. DO NOT try to do any
extra work on top of this or max out on your maintenance days. I know the maintenance days do not seem
like much and that is the point. The training block only lasts 4 weeks so you can suck it up and tune it down
a notch on those days. If grip becomes a problem on some of the exercises, you can use chalk or lifting
straps. Your forearms will get plenty of work in so there is no need to do any extra. After you finish the 4
weeks, take your arm training back down to one day a week or as accessories on your other days. You could
do an arm prioritizing block like this probably 3 or 4 times a year. Be smart, train hard, and make sure you’ve
got plenty of short sleeves shirts to show off your new guns.

Off-Season Deadlift Routine to Improve
Lockout
By Steve Goggins
This routine is designed to help a lifter finish off a big pull.
How many times have you had that big pull you wanted right in your hands? It flies off the floor, past your
knees, and then it’s kind of like getting that girl or lady friend to give in—you’re all excited and then… a big
let down. You can’t finish the task at hand. Just like that big pull: all the way to the top, just above the knees,
and you feel like there’s no way. Well, think of my solution like Viagra or Cialis for your personal woes. Let’s
get to work.
Rack pulls: This exercise will not only help your deadlift, but it will also improve your stability on squats and
add to your power. Here’s a 10-week off-season routine that will help you. Rack pulls are done just barely
above the top of the knee caps. Straps are highly recommended.
Week 1
Rack Pulls
Work up to 85% x 5 reps x 3 sets
Go to floor and pull 60% of your max for 2 top sets of 8.
Week 2
85% x 5 reps x 3 sets
Go to floor and pull 65% of your max for 2 top sets of 8.
Week 3
80% x 5, 85% x 5, 90% x 5
Floor: 2 x 8 @ 70%
Week 4
85% x 5, 92.5% x 5, 95% x 5
Floor: 2 x 8 @ 20%
Week 5 (Light)
Work up to 75% x 2 sets x 5 reps
No floor work this week.
Week 6
Warm up to 90% x 3, 98% x 3, 100% x 3
Floor: 2 x 5 @ 75%
Week 7
Warm up to 95% x 3, 105% x 2 sets x 3 reps
Floor: 2 x 5 @ 80%
Week 8
Warm up to 110% x 3 sets x 3 reps
Floor: 2 x 3 @80%
Week 9
110% x 3, 115% x 2 sets x 2 reps
Floor: 85% x 3 sets x 3 reps

Week 10
100% x 1, 110% x 1, 120% x 2 sets x 2 reps
Floor: 85% x 2 sets x 3 reps
This routine is designed to improve back and hip strength, not grip strength. This should be done
conventional no matter how you pull (sumo or conventional). I also like to use baby powder, or even baby oil,
during training in order to cut down on friction. Good luck. May your pulls be BIG!

Westside and 5/3/1 Mix
By Clint Darden
I’ve put certain clients on variations of a Westside and 5/3/1 Program now for over a year. Much of the
programming depends on their strengths, weaknesses, needs, available time, and recovery, etc…but this is an
example of a program that I have recently designed for a client who needs to focus on getting stronger in the
gym and leaner in the kitchen. The following is the first six complete weeks (that will be constantly changing
and adapting) of the program.
Week 1
Day 1—Bench
• Speed Bench Press: 4 sets of 3, 15-second rest between sets. This is one cluster. Rest 1 minute
between clusters, complete 4 clusters.
o 35% + mini bands
o Remove Bands
• 3 sets of 3 reps with 90% of your 1-RM Full Press, 3-board
• Dumbbell Floor Press: 3 sets of 10 to failure
• Lats (I prefer Chins): get 100 reps in a session (4-6 sets)
• 1 set of hamstrings and abs
• Whatever you want to do for arms
Day 2—Squat
• Box Squat: 8-12 sets of 2, 45-second rest between, 45% bar weight + Bands (average)
• Good Morning: 3 sets of 3 with same bands on the bar, deadlift stance
• Hamstrings: 4 hard sets
• Abs: 4 hard sets
• Lats: 1 light easy set
Day 3—Bench 2
• 3-board: 3s up to a 3-RM
• 2-board: 80% of this x 2 sets of 3
• 4-board: 90% of your full 1-RM x 3 x 2 sets
• Incline Bench Press: sling shot, 3 moderate sets of 8-10
• Lats: 50 reps
• Hamstrings and Abs: 1 light easy set
Day 4—Deadlift
• Deadlift: 70% + 55 chains or 70 bands x 3
• Sumo Deadlift: 3 easy sets of 5 reps
• Hamstrings: 3 hard sets of 10 or less
• Abs: 4 hard sets of 10

Week 2
Day 1—Bench
• Speed Bench: 4 Clusters, same weight, sets of 4 reps
o Remove Bands
o 3 sets of 4 reps with 90%, 4-board
• Dumbbell Floor Press: 3 sets of 8 to failure
• Lats: 100 reps
• Whatever you want for arms
Day 2—Squat
• Box Squat: 5/5/5+ with 65/75/85% of your Training Max
• Speed Deads: 45% + bands x 1 x 5-10 sets, 15-second rest between sets
Day 3—Bench 2
• 2-Board: 80% of this x 2 sets of 1 rep
• 4-Board: 90% of your full 1-RM x 3 x 2 sets
• Incline Bench Press: sling shot, 3 moderate sets of 8-10
• Lats: 50 reps
Day 4—Deadlift
• Plates elevated 2-5 inches: 3 easy sets of 5 reps
Week 3
Day 1—Bench
• Speed Bench: 4 Clusters, same weight, sets of 5 reps
o Remove Bands
o 3 sets of 5 reps with 90%, 5-board
• Dumbbell Incline Press: 3 sets of 10 to failure
• Lats: 100 reps
• Arms

Day 2—Squat
• Box Squat: 8-10 sets of 2, 45-second rest between, 50% bar weight + Bands (Average)
Day 3—Bench 2
• 1-board: 80% of this x 2 sets of 3
• 5-board: 85% of your 1-RM x 5 x 2 sets
• Decline Bench Press: sling shot, 3 moderate sets of 8-10
• Lats: 50 reps
Day 4—Deadlift
• Deadlift: 72.5% + 55 chains or 70 bands x 3
Week 4
Day 1—Bench
• Speed Bench: 8 sets of 3, 45-second rest between sets, 65%, sling shot
o Rest
o Continue to take sets of 3 with the sling shot near, at, or above your 1-RM
• Dumbbell Incline Press: 3 sets of 8 to failure
• Lats: 50 reps
• Arms
Day 2—Squat
Day 3—Bench 2
• 1-board: 80% of this x 2 sets of 1 rep
• 5-board: 90% of your 1-RM x 3 x 2 sets
• Decline Bench Press: sling shot, 3 moderate sets of 8-10
• Lats: 50 reps

Day 4—Deadlift
• Deadlift: 82.5% + 55 chains or 70 bands x 3

Week 5
Day 1—Bench
• Speed Bench: 8 sets of 3, 45-second rest between, 75%, sling shot
o Rest
o Continue to take sets of 3 with the sling shot near, at, or above your 1-RM
• Decline Dumbbell Press: 3 sets of 10 to failure
• Lats: 50 reps
• Arms
Day 2—Squat
• Box Squat: 8 sets of 2 with 45-second rest between, 55% bar weight + Bands (Average)
Day 3—Bench 2
• Touch: 80% of this x 2 sets of 1 rep
• 3-board: Same weight x 3 sets of 1 rep
• 4- or 5-board: Same weight x 3 sets of 1 rep
Day 4—Deadlift

• ABS: 4 hard sets of 10

Week 6
Day 1—Bench
• Speed Bench: 6-8 sets of 3, 45-second rest between, 80-85%, sling shot
o Rest
o Continue to take sets of 1 with sling shot near, at, or above your
1-RM
• Decline Dumbbell Press: 3 sets of 8 to failure
• Lats: 50 reps
• 1 set of hamstrings an abs
• Arms
From here we can repeat, look at your rep speed, and determine what reps/sets/
programming suits your current needs, etc...
Day 2—Squat
• Box Squat: Deload or Begin Circa Max Phase for 3-5 weeks
Day 3—Bench 2
• Touch: 80% of this x 2 sets of 1 rep
• 3-board: Same weight x 2 sets of 1 rep
• 4- or 5-board: Same weight x 3 sets of 1 rep
From here we would either prepare for a new 1-RM, Deload, or begin the process again if it is
working perfectly.
Day 4—Deadlift
At this point we could repeat, take a 1-RM, or move to another method of improvement.
Extra Day—At least one day per week you can go to the gym and:
• Front Squat: 3s up to an easy 60-70%
• Low Back Warm up
• Abs
• Make up any light accessory work you didn’t get to during the week.
• More arms

The One/Two Punch Program
By Brad Kelly
When choosing a program for this book, it made perfect sense to submit a program from Chuck Sipes. Not
only did Chuck spend a huge majority of his time helping children in the California Youth Authority for 20
years, but he was also one of the strongest men of all time—performing strength exhibitions worldwide and
attaining a near 600-pound raw bench.
He termed the concept the one- and two-rep method, and it utilizes principles that have become popular in
modern strength training. Due to its unique approach, this could be a perfect change of pace to your training
in order to kick-start your results. Better yet, since his training was always simple and effective, it has worked
for countless people worldwide.
Workout A: Upper Body
1a. Barbell Press Behind Neck: 4 sets of 2 reps

Supersetted with
1b. Front Raise with Barbell: 4 sets of 10 reps
2a. Barbell Bench Press: 4 sets of 1

Supersetted with
2b. Barbell Pullover: 4 sets of 12
3a. Lying French Press: 4 sets of 2

Supersetted with
3b. Triceps Pushdowns: 4 sets of 15
4a. Cheating Barbell Curls: 4 sets of 1

Supersetted with
4b. Barbell Preacher Curl: 4 sets of 12
5a. End of the Bar Lat Rowing: 4 sets of 2

Supersetted with
5b. Lat Machine Pulldown: 4 sets of 15
Workout B: Lower Body
1a. Squats: 4 sets of 2

Supersetted with
1b. Leg Extensions: 4 sets of 12
2a. Deadlifts: 4 sets of 2

Supersetted with
2b. Front Bends with Broomstick: 4 sets of 12
3a. Seated Calf Raises: 4 sets of 2

Supersetted with
3b. Standing Bodyweight Calf Raises: 4 sets of 20

4. Incline Sit-ups: 3 sets of 20
5. Leg Extensions: 2 sets of 12
6. Leg Curls: 2 sets of 12
Further Directions
• Workout A and B are both to be performed twice a week based on your individual recovery ability.
An example could be Monday/Tuesday and Thursday/Friday training days.
• Strive to increase weights whenever possible, but do not sacrifice proper form.
• If behind the neck pressing causes pain, standard pressing from the front may be used.
• End of the Bar Lat Rowing is performed by placing a barbell in a corner, putting weight on the end,
and rowing the weight to your chest. (An early method of T-Bar rowing).
• If you find that you are not recovering fast enough, cutting the volume of the entire routine from 4
sets each to 3 sets each may be a good option.
Brad Kelly is a sought after National Academy Of Sports Medicine(NASM) Personal Trainer, Correctional
Exercise Specialist(CES), and Performance Enhancement Specialist (PES) located in Panama City, Florida.
Driven to help trainees in his local community and worldwide, he now regularly writes articles on various
subjects such as training routines, corrective exercise, and nutrition. Brad has also directly helped over 50
National Academy of Sports Medicine Trainers pass their own exams and performs online training to help
people reach their fitness goals—whether it is gaining muscle, weight loss, or just leading a healthy lifestyle.
Truly understanding the value of a healthy lifestyle, Brad is now fully recovered from a chronic sickness that
lasted seven years and left him weighing 120 pounds.

Brian Carroll’s Eight-Week Program
By Brian Carroll
Intro:
This is an eight-week pre-contest or “peaking phase” that I have put together for those that really want to
learn how to take their strength to the next level either for a meet or just to show off in the gym. If you don’t
have access to specialty bars, you can simply use a front squat harness or rig up a belt squat to use instead.
The purpose of this is to give your shoulders a break from the heavy training that has been done and that
which lies ahead. I have programmed many templates like these and have seen an average of 100-pound PR
totals made.
My purpose of creating this program was not only to help, but also to teach YOU how to work up while trying
to peak for an all-out day in a meet. As you can see, the program starts off slow and builds momentum in
three-week waves. It also has you primed to take your lifting to the next level.
After week eight, you should take one full week off from training. After a seven- to eight-day recovery, you will
be chomping at the bit to kill PRs!
Eight-Week Program
Week Squat Bench Dead

1 Chest: 75%x2 - sets 80%x3(comp stance)
75%x2 – 2 sets
RB: 85%x2 80% x3 -2bd 6” Block pull: 85%x3
Oly squat: 3 sets of 5 CG: heavy triples 3bd SSB wide stance
Walking lunge: 100 yards Band fly: 3 sets of 12 squat(raw): 3 sets of 8
Reverse hyper: 3 sets of 12 Band press-down: 3 sets GHR: 3 sets of 12
Up and down plank: 50 reps of 12 Up and down plank:
50 reps
2 Chest: 80%x2 – 2 sets 85%x3 – 2 sets(comp

80%x2 – 2 sets
RB: 85%x2 – 2 sets CG: heavy 3bd max triple stance)
SSB GM: 3x8 Floor press: 3x10 4”block pull: 90%x2 –
Leg press: 3 sets of 20 Band fly: 3 sets of 15 2 sets
Reverse hyper: 3 sets of 12 Band press-down: 3x15 SSB close stance(raw)
Up and down plank: 60 reps squat: 3 sets of 8
Barbell shrug: 3 sets
of 10
Up and down plank:
65 reps

Eight-Week Program

3 Floor press: 5 sets of 5 (form work):
60%x3 – 2 sets(SSB)
Deload Incline DB press: 3 sets 60%x1x6(comp
Wide stance GM: 3 sets of 5
Reverse hyper: 3 sets of 12 of 15 stance)
Plank: 3x45sec hold Band press-down: 3 sets SLDL 2 sets of 5
of 15 Kroc row: 3 sets of 10
Band fly: 3 sets of 15 Up and down plank:
50 reps
4 Chest: 90%x2 – 2 sets(comp
Singles
Reload Last warm-up x2 stance)
opener
RB for 2nd and projected 3rd Projected 1st 6in block pull: 95%x3
Pause squat(brief): 3 sets of 6 Projected 2nd GHR: 3 sets of 10
Pause squat: 60%x5x3 PR – double – 2bd Barbell shrug: 3 sets
Reverse hyper: 3x12 CG: heavy triples 3bd – of 10
Up and down plank: 70 reps max double Up and down plank:
Incline DB: 3x15 80 reps
Band fly: 3 sets of 12
5 Floor press: 3 sets of 8, 2 SLDL: 3 sets of 5
Speciality bar: 60%x3 – 5 sets
Wide GM: 3 sets of 10 sets of 5 Oly squat: 3 sets of 8
Oly squat: 3x10 Incline BB: 3 sets of 8 Kroc row: 3 sets of 10
Reverse hyper: 3 sets of 12 Flat DB hammer press: DB shrug: 3 sets of 12
Plank: 3 sets of 1min hold 3x20 Up and down plank:
Band press-down: 3 sets 90 reps
of 20
6 Last warm-up x 2 PR double
Singles
Opener Opener x 2 4” block pull: PR
Then attempt PR(101%) 2nd x1 double
Then one heavier RB Try new PR GHR: 3 sets of 12
set(105%) CG 3bd: 3x5 Barbell shrug: 3 sets
Pause squat: 60% 3 sets of 3 Band fly: 3 sets of 20 of 12
Reverse hyper: 3 sets of 12 Up and down plank:
Up and down plank: 75 reps 75 reps

Eight-Week Program

7 Chest: Last warm-up
Last warm-up x 2
Opener x2 Last warm-up x2 1st
Pause squat: 65% 3 sets of 1st 2nd
3(SSB) 3rd 6” block pull:
Stationary lunge: 3x20 PR 100%x2
Reverse hyper: 3 sets of 12 CG 3bd: 3x5 Barbell shrug: 3 sets
Plank: 3 sets of 1min holds Incline DB: 3 sets of 5 of 10
Band fly: 3 sets of 20 Plank: 3 sets of 1min
holds
8 Floor press: 3 sets of 5 Form pull 60%x1 – 4
Specialty bar:
Deload Floor press close grip: 3 sets – comp stance
3 sets of 5 close, 3 sets of 5
wide(light and fast) sets of 8 Lat pull-down: 3x10
Box Pause squat(SSB): 3 sets Band press-down: 3x20 GHR: 3 sets of 15
of 5 Band fly: 3 sets of 20 Barbell row: 3 sets
Reverse hyper: 3 sets of 15 of 10
Up and down plank: 50 reps Up and down plank:
50 reps
•• Use %’S of your best lift (either in meet or gym)—DO NOT use a crappy lift for your %!
•• Opener will be about 90%
•• Last warm-up will be about 80%
•• Then you will figure out with my feedback what good seconds and thirds will be
•• Do your best to rig-up the reverse bands in any way that you can. It’s very important to the program
but if you can’t then get with me for an alternate route.
•• Use a light for the RB (reverse band) work. Use orange or “light”, from EliteFTS.com
•• Assistance work without percentages: this should end up with the top set being about 3-4 reps shy of
failure. Now, on some of the movements with less than 8 reps, this is harder to judge, so
•• don’t apply. This mainly applies to the higher rep assistance: Lat pull-downs or fly etc. I want the block
pulls, stiffs, decline, close grip work’s top set to be heavy, but not to failure.
•• 4th day
•• Incline DB press: 3x20
•• Side lateral: 3x20
•• Band press-down: 3x15
•• OHP: 3x15 – keep it light
•• Rear delt raise: 3x15
•• Upright row: 3x15

Eight Week Off-Season Cycle for the
Injured Lifter
By Zane Geeting
The following cycle is one that I used when I tore my pec and could not use a regular bar for squatting. This
is a great cycle for anyone dealing with a similar type of injury, or for anyone who is simply suffering from
beat up shoulders. Not only did this off-season cycle let me maintain my squat strength while injured, but it
also actually sent me into my meet training cycle stronger than ever. My best squat before running this cycle
was 885 pounds. At the following meet I squatted 935 pounds.
Keep in mind that this cycle did require the use of a Buffalo bar, SS bar, and Rackable cambered bar. If you
don’t have these bars, you can make substitutions, but be conscious of what bar you are using and what
the purpose of the day is. I originally got this format from an article that Matt Wenning wrote—one that I
used when I was having some stability issues. The format works because everything is done with a purpose.
Through my own modifications, I made the cycle work to perfectly suit my needs.
Week 8: Technique
*6 sets of 2 reps with the cambered bar. 35% bar weight and 35% band tension off of a parallel or slightly
below parallel box.
Briefs and belt only.
Week 7: Stability
*8 sets of 2 reps with the safety squat bar. 40% weight and 20% fully suspended chain. Chains will never
touch the ground.
Briefs and belt only. No box.
Week 6: Strength
*Cambered bar. Work up to a heavy double with 50% band tension.

Shoot for 6-8 sets working up. Parallel box
Week 5: Unload
*Safety squat bar. 50% straight weight and 4 sets of chains for 8 sets of 2 reps on a parallel box.
Briefs and belt.
Week 4: Technique
*Cambered bar. Work up to 70% in full gear.

Work on depth and technique.
Week 3: Technique

*Safety squat bar. 60% weight and 4 sets of chains for 6 sets of 2 reps.
Then 2 heavier singles, adding 10% on each. Parallel box.
Week 2: Stability
*Safety squat bar. 40% straight weight and 25% of suspended chain for 6 sets of 2 reps.
Briefs and belt.
Week 1: Sticking Point Training
*Buffalo bar. Set chains or straps to sticking point. Work up to a two-second paused max.
Briefs and belt.
A few notes here:

1. When I squat with bands on the cambered bar, I place the bands over the top of the
plates so that there is constant tension.
2. When I squat with chains, they fully unload from the ground at lockout—unless the session
calls for “suspended chain.” If this is the case, the chains should be suspended from the
bar so that they never touch the ground.
3. Don’t get crazy on the unload sessions. These are light for a reason. They are meant to
give you some stimulus, but at the same time they are also there to help you recover from
the heavier weeks.
So, that’s it. Give it a run, but be prepared to work. I’ve found that this cycle looks much easier on paper
than it actually is. Some of the sessions can be extremely tough, especially if you have issues with stability or
tightness while squatting. Even if you don’t, I feel that this is one area that can always use improvement.
Sometimes training through an injury can be extremely frustrating, but I’m living proof that you can still make
great progress during these periods of time. That is, if you have the right plan in place and execute it with
total confidence.
Videos:
SS Bar Squat with Chains:
http://www.youtube.com/watch?v=rhGe7HgUnSQ&feature=share&list=UUltf0QB2H6AmYTt2ZebWJIg
http://www.youtube.com/watch?v=-gELnAK04ek&feature=share&list=UUltf0QB2H6AmYTt2ZebWJIg

Training the Tactical Athlete
By Adam Plagens, CSCS
As a veteran of the US Army, and current DOD employee, my intent behind writing this manual is simple:
military personnel are a unique breed, and their training needs to be unique. As training has evolved,
bodybuilding style training, Conjugate training, and even CrossFit training have emerged as tactical training
concepts. Yet, the big question—or test, rather—has to be whether or not the defined training program does
the following:
1) Does it make you a more effective and functional warrior?
2) Does the training program impact the ability to pass the DOD required physical fit-
ness test for your respective branch of service?
Yes, the Fitness Test has merit. You can get big and strong but ultimately fail a fitness test.
Strength training has to be balanced with a number of components in relation to military training. Does this
mean you need to scrap your goals of an elite total? Absolutely not. However, there is a balance that needs
to be maintained if you, as a member of the US military, plan to stay a member of the US military. That
means incorporating running into your training program and understanding that the path to an elite total will
be longer due to the demands of Uncle Sam.
This is a six-week general prep program followed by a four-week strength phase that emphasizes rep strength
as well as one-rep effort training. Essentially, I’ve ripped off Westside training and 5/3/1 and put this into a
system that makes sense, at least to me.
Some things have changed in terms of military physical fitness training since my departure from military
service, but there are a few things that remain. First off, the aerobic component (running) is a significant
portion of test points. To ignore this fact is to establish failure. As a member of the military, you’re going to
have to run. This doesn’t mean you’re stuck with an inability to get strong. You simply have to rotate your
training focus in relation to Physical Fitness testing requirements. This is based on your commanders, so
I can’t really control this. However, you can plan out training and make sure that training the required test
components is accomplished over the given time period.
The plan I’m laying out will work for US Air Force, who I currently work with, and US Army personnel. Marin
Corps will need additional running distances, and that will be in the listed in the USMC listing. When looking
at the training programs, the conditioning is SEPARATE from the running. This reason is twofold:
1) Conditioning is intended to initiate or improve a specific metabolic response.
2) Running is intended to be done as quickly and intensely as possible.
I’m going back to my days of military service, but it’s a safe bet that you (the soldier/airman/marine/sailor)
are performing mandatory unit PT. This isn’t a bad thing, and it shouldn’t be frowned upon. I’m going to use a
plan I developed based on my own unit’s training patterns. This might have to be adjusted, but the flexibility
is there.

Training Program
Okay, so enough about the whole running thing. Let’s talk lifting and getting stronger. The premise of this
training is to improve the physical capacity of military personnel so that they will be better at combat-related
actions than the enemy (read this as,“ you live, they die”). This requires a more athletic focus to your training.
The main lifts are as follows: deadlifts, squats and front squats, military press, and bench press. I’m not
reinventing the wheel here, folks. The lifts selected are tried and true strength builders. Plus, these lifts and
their variants can make you better at your job. Accessory work will focus on core strength and stability, as well
as injury prevention and rehabilitation.
The training program is designed to build strength while simultaneously maintaining some level of military
conditioning and mobility. The weights listed are 90% of current 1RMs and allow for strength progression
while also limiting fatigue. This may seem like too little training volume, but the focus is to improve universal
strength, not just the one-rep max. I’m also anticipating at least three days of mandatory physical fitness
training a week, so adding extra sets could limit recovery. This is, of course, a challenge as deployments, duty
assignments, 24-hour operations, etc. already impact optimal recovery periods. Again, this program is to
assist you in getting better—not simply to beat you down day-in and day-out.
Final Thoughts
There are a ton of programs out there, and each has its own drawbacks and benefits. The reasoning behind
this training setup is to improve your overall strength while also allowing you to maintain military standards in
relation fitness testing. This isn’t a very complex program because it doesn’t need to be. The simplicity also
allows the lifter to maintain or reintroduce training on deployments, as the mission permits.
The only piece of equipment that can be a challenge is the use of the Prowler®. However, this can be
replaced by finding a hill or by running with a ruck or weighted vest. It’s not the same lung-puking event as
Prowler® sprints, but it does the job.

Conditioning Program
Week 1
Day 1 Day 2
Reps / Distance Reps / Distance
Mobility Jumping jack 10 Jumping jack 10
Bodyweight Squat 10 Bodyweight Squat 10
Lunge 6 per leg Lunge 6 per leg
Lateral Lunge 6 per leg Lateral Lunge 6 per leg
Good Morning 10 Good Morning 10
Warm-up Walking knee hug 10 per leg Walking knee hug 10 per leg
Extreme Lunge 6 per leg Extreme Lunge 6 per leg
High knee 20 yards High knee 20 yards
Run jog pace 1 mile
TIME: _____________
No Distance Running
COOLDOWN 3 min walk
Sprint 100 yards 3 45 sec rest 100 yards 4 45 sec rest

50 yards 4 30 sec rest 50 yards 6 30 sec rest
30 yards 2 20 sec rest
Core V Crunch 15 V Crunch 15

circuit Toe Touch 15 Toe Touch 15
do twice no rest do twice no rest
fashion Plank 30 sec Plank 30 sec
Crunch 15 Crunch 15
Stretching Calf 30 sec each leg Calf 30 sec each leg

Hamstring 30 sec Hamstring 30 sec
Quadricep 30 sec Quadricep 30 sec
T Spine Rotation 10 each side T Spine Rotation 10 each side
Butterfly 30 sec Butterfly 30 sec
Iron Cross 10 each side Iron Cross 10 each side

Tactical Training General Physical Prep Phase
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Day 1 Day 1 Day 1 Day 1 Day 1 Day 1
Exercise Sets/Reps Percentage Weight Sets/Reps Percentage Weight Sets/Reps Percentage Weight Sets/Reps Percentage Weight Sets/Reps Percentage Weight Sets/Reps Percentage Weight
Mobility Circuit
Jumping jack, seal 2 rounds 10 reps each 2 rounds 10 reps each 2 rounds 10 reps each 2 rounds 12 reps each 2 rounds 12 reps each 2 rounds 12 reps each
jack, lunge, lateral
lunge, squat, drop
squat, push up
Barbell Warmup 1X5 WU 45 1X5 WU 45 1X5 WU 45 1X5 WU 45 1X5 WU 45 1X5 WU 45

RDl, Power Clean from
power, Mil Press, Front
SQ
335 Back Squat 1X5 115 1X5 145 1X8 135 1X8 135 1X8 135 1X8 135
1X6 50% 170 1X6 55% 185 1X6 50% 170 1X6 55% 1X6 55% 185 1X5 55% 185
Keep Chest up 2X4 55% 185 2X5 60% 205 1X6 60% 205 1X6 65% 220 1X6 70% 235 1X3 75% 255
sit back 3X6 60% 205 3x6 70% 235 2X5 65% 220 2X5 75% 255 2X5 75% 255 2X3 85% 285
Push knees out 2X5 75% 255 2X4 80% 270 3X4 85% 285 3X3 90% 305
RDL 3X8 50% 170 3X10 55% 185 3X12 60% 205 4X8 55% 185 4X10 60% 205 4X12 65% 220
Circuit
15 each
Walking Lunge 2X8/leg 3X10/leg 3X12/leg 4X10/leg 4X12/leg 4X15/leg leg
Back Extension 2X10 bwt 3X12 45 3X15 45 4X10/leg 60 4X10 80 4X15/leg 90
Pullups 2XAMRAP bwt 3XAMRAP bwt 3XAMRAP bwt 3XAMRAP bwt 4 bwt AMRAP 4 bwt AMRAP
Wtd neck exercise 2X10 front, 25 3X10 front, 25 3X10 front, 25 3X15 front, 25 4X12 front, 25 4X15 front, 25
L side, L side, L side, L side, L side, L side,
R Side, R Side, R Side, R Side, R Side, R Side,
back back back back back back
Pikes 2X12 bwt 2X12 25 3x12 25 3X12 45 2X12 45 3X12 45
Toe Touch 2X20 bwt 2X20 25 3x20 25 3X20 45 2X20 45 3X20 45

Mobility Circuit
jack, lunge, squat,
front raise, side raise,
push up

SQ
200 Bench Press 1X10 95 1x8 115 1x8 55 1x8 55 1x8 55 2x6 55
5 pullups 1X8 55% 110 1X5 65% 130 1X5 50% 100 4X4 70% 140 4X4 75% 150 2x4 80% 160
each set 1X8 65% 130 1X5 75% 150 1X5 70% 140 3X3 80% 3X3 85% 2x3 95%
2X8 75% 150 2X8 80% 160 1X3 80% 160
1X1+ 90% 180 90% 95% 100%
135 Mil Press 1X5 WU 95 1X5 WU 65 1X5 WU 65 1X5 WU 65 1X5 WU 65 1X5 WU 65
1X6 50% 1X8 55% 1X8 60% 1X8 65% 1X8 60% 1X8 65%
2X4 55% 2X5 65% 2X5 65% 2X5 70% 2X5 75% 2X5 75%
3X6 60% 3X4 70% 3X4 75% 3X4 80% 3X4 85% 3X4 90%
Circuit
DB Inc Press 2X8 3X10 3X12 4X10 4X15 4X20
1 arm row 2X10 3X12 3X15 4X15 4X15 4X20
Seated Row 2X20 2X15 3X20 4X15 4X20 4X20
Dips 2XAMRAP 25 3XAMRAP 25 3XAMRAP 25 4XAMRAP 45 50 45 50 45
Hanging leg Raise 2X12 bwt 3X12 bwt 3X15 bwt 3X20 bwt 4X15 bwt 4X25 bwt
Sprinter Sit Up 2X20 bwt 3X20 bwt 3X20 bwt 3X20 bwt 4X15 bwt 4X25 bwt

Day3 Day3 Day3 Day3 Day3 Day3
Mobility Circuit
jack, lunge, squat,
push up

SQ
315 Box Squat 1X8 115 1X8 135 1X8 155 1X8 135 1X8 135 1X8 50% 160
1X5 50% 160 1X6 55% 175 3X4 60% 190 1X8 50% 160 1X6 50% 160 1X6 60% 190
1X6 60% 190 1X5 65% 205 2X5 65% 205 2X5 65% 205 1X5 65% 205 2X4 75% 240
5X5 65% 205 4X6 70% 225 3X5 75% 240 2X3 75% 240 2X4 70% 225 2X3 85% 270
3X5 80% 255 3X5 85% 270 3X2 90% 285
300 Deadlift
1X6 50% 150 1X6 55% 165 1X6 60% 180 1X5 60% 180 1X8 65% 195 1X6 60% 180
sit back 2X5 60% 180 3X4 70% 210 3X4 80% 240 3X1 80% 240 3X4 85% 255 2X3 80% 240
Push knees out 4X1 90% 270
Front Squat 3X5 50% 160 3X5 60% 190 3X6 70% 225 3X6 75% 240 3X5 80% 255 3X5 85% 270
Circuit
DB Split SQ 2X8/leg 3X8/leg 3X10/leg 4X12/leg 4X12/leg 4X12/leg
OH side raise 2X12/side 3X12/side 25 3X15/side 25 4X12/side 45 4X15/side 45 4X15/side 45
Pull ups 2X6 2X10 2X12 3X8 3X12 4X12
Hammer curl 2X12 2X15 2X20 3X15 3X20 4X15
Knees to elbows 2X12 bwt 2X12 bwt 3X12 bwt 3X15 bwt 3X20 bwt 4X15 bwt
Sit Ups 2X20 bwt 2X20 bwt 3X20 bwt 3X 1 min bwt 3X 1 min bwt 4X 1 min 25

Tactical Training Strength Phase
Mobility Circuit
jack, lunge, lateral
lunge, squat, drop
squat, push up
Barbell
Warmup 2X5 45 2X5 45 2X5 45 2X5 45 2X5 45 2X5 45
SQ
335 Back Squat 1X8 145 1X8 135 1X8 135
1X8 135 1X8 145 1X5 55% 185 1X5 55% 185 1X8 135 1X8 50% 170
1X5 55% 185 1X5 55% 185 1X3 65% 220 1X6 65% 220 1X5 45% 155 1X8 55% 185
sit back 1X5 70% 235 1X3 75% 255 1X3 80% 270 1X2 90% 305 1X5 65% 220 1X8+ 75% 255
Push knees out 1X5+ 80% 270 1X3+ 85% 285 1X1+ 90% 305 3X1 95% 320
RDL 4X8 60% 205 4X8 65% 220 4X8 70% 235 4X8 75% 255 4X10 80% 270 4X12 85% 285
Circuit
15 each
DB split SQ 2X8/leg 3X10/leg 3X12/leg 4X10/leg 4X12/leg 4X15/leg leg
Box jump 2X10 bwt 3X12 45 3X15 45 4X10/leg 60 4X10 80 4X15/leg 90
Pullups 2X15 bwt 30 25 40 25 50 45 50 45 50 60
Wtd neck exercise 2X15 front, 25 3X15 front, 25 3X15 front, 25 4X15 front, 25 4X15 front, 25 4X20 front, 25
L side, L side, L side, L side, L side, L side,
R Side, R Side, R Side, R Side, R Side, R Side,
back back back back back back
Pikes 2X20 bwt 2X20 25 3X20 25 3X15 45 2X12 45 3X12 45
Toe Touch 2X30 bwt 2X50 25 3x20 25 3X20 45 2X20 45 3X20 45

Mobility Circuit
jack, lunge, squat,
push up
Barbell
Warmup 1X5 WU 45 1X5 WU 45 1X5 WU 45 1X5 WU 45 1X5 WU 45 1X5 WU 45
SQ
200 Bench Press 1X10 95 1x8 115 1x8 55 1x8 95 1X10 95
3 pullups 1X5 55% 110 1X5 55% 110 1X5 50% 100 1X5 50% 100 1X5 45% 90 1X8 55% 110
each set 1X5 65% 130 1X3 65% 130 1X5 70% 140 1X5 80% 160 1X5 55% 110 1X8 65% 130
1X5+ 75% 150 1X3 75% 150 1X3 80% 160 2X2 90% 180 1X5 65% 130 1X8+ 75% 150
add 1 rep each week 1X3+ 85% 170 1X1+ 90% 180 3X1 95% 190
135 Mil Press 1X5 45 1X5 45 1X5 65 1X5 65 1X5 65 1X5 65
1X6 50% 70 1X8 55% 75 1X8 60% 85 1X8 65% 90 1X8 60% 85 1X8 65% 90
2X4 55% 75 2X5 65% 90 2X5 65% 90 2X5 70% 95 2X5 75% 105 2X5 75% 105
3X6 60% 85 3X4 70% 95 3X4 75% 105 3X4 80% 110 3X4 85% 115 3X4 90% 125
Circuit
DB Inc Press 2X8 3X10 3X12 4X10 4X15 4X20
1 arm row 2X10 3X12 3X15 4X15 4X15 4X20
Pullups 2XAMRAP 25 3XAMRAP 25 3XAMRAP 25 4XAMRAP 45 50 45 50 45
Dips 2XAMRAP 25 3XAMRAP 25 3XAMRAP 25 4XAMRAP 45 50 45 50 45
Hanging leg Raise 2X12 bwt 3X12 bwt 3X15 bwt 3X20 bwt 4X15 bwt 4X25 bwt
Sprinter Sit Up 2X20 3X20 bwt 3X20 bwt 3X20 bwt 4X15 bwt 4X25 bwt

Day3 Day3 Day3 Day3 Day3 Day3
Mobility Circuit
jack, lunge, squat,
push up
Barbell
Warmup 1X5 WU 45 1X5 WU 45 1X5 WU 45 1X5 WU 45 2X6 WU 45 2X6 WU 45
SQ
315 Box Squat 1X8 115 1X8 135 1X8 155 1X8 135 1X8 135 1X8 135
1X5 60% 190 1X6 65% 205 3X4 70% 225 1X5 65% 205 1X6 55% 175 1X8 60% 190
1X6 70% 225 1X5 75% 240 2X5 80% 255 2X5 70% 225 1X6 65% 205 1X8 65% 205
5X5 80% 255 4X6 85% 270 3X5 90% 285 2X3 80% 255 1X6 75% 240 1X8 75% 240
3X3 95% 300 1X8 80% 255
300 Deadlift 1X8 145 1X8 135 1X8 135
1X8 135 1X8 145 1X5 55% 165 1X5 55% 165 1X8 50% 150
sit back 1X5 60% 180 1X3 65% 195 1X5 70% 210 1X5 80% 240 1X5 55% 165 1X8 65% 195
1X5 70% 210 1X3 75% 225 1X3 80% 240 1X2 90% 270 1X5 65% 195 1X8+ 75% 225
Push knees out 1X5+ 80% 240 1X3+ 85% 255 1X1+ 90% 270 3X1 95% 285
Front Squat 3X5 50% 160 3X5 60% 190 3X6 65% 205 3X6 70% 225 3X3 80% 255 3X5 85% 270
Circuit
DB Split SQ 2X8/leg 3X8/leg 3X10/leg 4X12/leg 4X12/leg 4X12/leg
OH side raise 2X12/side 3X12/side 25 3X15/side 25 4X12/side 45 4X15/side 45 4X15/side 45
Lat Pulldowns 2X12 2X15 3X20 3X20 3x25 4X20
Hammer curl 2X12 2X15 3X20 3X15 3X20 4X15
Knees to elbows 2X12 bwt 2X12 bwt 3X12 bwt 3X15 bwt 3X20 bwt 4X15 bwt
Sit Ups 2X20 bwt 2X20 bwt 3X20 bwt 3X 1 min bwt 3X 1 min bwt 4X 1 min 25

A Meet Cycle for Success
By Scott Yard
I know many of you are reading this manual for two things: 1) You wanted give to charity, and 2) most of all
you want to get stronger.
I decided to tailor this article for the novice powerlifter; the lifter that wants to compete but isn’t sure he is
ready. Most lifters have the same fear: Am I strong enough to compete? The best thing about powerlifting is
that anyone can do it as long as you can pay the meet fee. Now for the hard part: How do I train?
I am going to share six rules that I have learned over the years that I believe every lifter should consider, and
I have since applied these rules to make a very simple and effective training cycle. (A16-week cycle that I
have used many times for meet PRs and is included at the end of this document). I have learned the hard
way about many things when it comes to meet preparation, so I hope this will give you a road map for meet
success.
Rule number one:
Base your program off what you can do.
Many lifters fail at programming right off the bat because of their ego. Never build a program based off goals
and dreams. Always use numbers that you have actually done. The cycle below contains percentages. Be
honest with yourself—you will thank yourself come meet day.
Rule number two:
Always start off slow.
Take the first three weeks of the cycle to get acclimated to the routine. This is the time to dial-in technique
and focus on your mistakes. You can’t fix mistakes on a squat or bench while going balls to the walls the first
week out. Be slow and methodical. You will have 16 weeks to kill yourself, so don’t jump into the deep end
right out of the gate.
Rule number three:
Learn when to go easy.
A program should have easy days. Some people call this day a “deload” day. Some even call this day an
“unload” day. Whatever you call it, just make sure the workout is easy. This should be done every four weeks.
This gets you in meet mode and primes your body to know that after you rest for a week, it’s time to lift heavy.
Rule number four:
Always make room for a moderate day.
I like to do a day that is very low key and a day when you don’t need to get hyped up to lift. This day can be
hard and be a solid workout, but it doesn’t have kill your body. A good weight for this is in the 70% range.
This is almost like a moderate-active rest week. It will be enough to make you push, but not enough to make
you sore the next day.

I know many of you are reading this manual for two things: 1) You wanted give to charity, and 2) most of all
you want to get stronger.
I decided to tailor this article for the novice powerlifter; the lifter that wants to compete but isn’t sure he is
ready. Most lifters have the same fear: Am I strong enough to compete? The best thing about powerlifting is
that anyone can do it as long as you can pay the meet fee. Now for the hard part: How do I train?
I am going to share six rules that I have learned over the years that I believe every lifter should consider, and
I have since applied these rules to make a very simple and effective training cycle. (A16-week cycle that I
have used many times for meet PRs and is included at the end of this document). I have learned the hard
way about many things when it comes to meet preparation, so I hope this will give you a road map for meet
success.
Rule number one:
Base your program off what you can do.
Many lifters fail at programming right off the bat because of their ego. Never build a program based off goals
and dreams. Always use numbers that you have actually done. The cycle below contains percentages. Be
honest with yourself—you will thank yourself come meet day.
Rule number two:
Always start off slow.
Take the first three weeks of the cycle to get acclimated to the routine. This is the time to dial-in technique
and focus on your mistakes. You can’t fix mistakes on a squat or bench while going balls to the walls the first
week out. Be slow and methodical. You will have 16 weeks to kill yourself, so don’t jump into the deep end
right out of the gate.
Rule number three:
Learn when to go easy.
A program should have easy days. Some people call this day a “deload” day. Some even call this day an
“unload” day. Whatever you call it, just make sure the workout is easy. This should be done every four weeks.
This gets you in meet mode and primes your body to know that after you rest for a week, it’s time to lift heavy.
Rule number four:

Always make room for a moderate day.
I like to do a day that is very low key and a day when you don’t need to get hyped up to lift. This day can be
hard and be a solid workout, but it doesn’t have kill your body. A good weight for this is in the 70% range.
This is almost like a moderate-active rest week. It will be enough to make you push, but not enough to make
you sore the next day.
Rule number five:
Find out how strong you are a month out.
This contradicts rule number one, but hey, these are technically just guidelines anyway. A month out from the
meet is a good time to see how strong you are for the meet. This is the heaviest workout of the cycle. This
is where you take some guesses on where you may be. Take an honest assessment of your best workouts of
the cycle, and try to get an idea of what you might be able to do for a single. Take that number and go for a
triple. If you miss the third rep, it’s smart to deduct 15-20 pounds from your estimated single. If you hit four
reps, then add 15-20 pounds to your estimated single.
Rule number six:
Always taper down before the meet.
It’s been said a million times, and I will say it again. You will not get any stronger three weeks out from a
meet. As the meet nears, it’s time to lighten the weight and the reps and start thinking about resting. Take
your opener when you are two weeks out from the meet. (The last week before the meet deload). Most
people get nervous and feel insecure about strength come meet time. They always say, “I just want to feel
the weight again” or “I just need to hit that opener one more time.” Don’t do this. If your opener was slow
two weeks out, that is okay. You just put yourself though 14 weeks of a 16-week long cycle. You should be
sluggish and slow. The glorious part is that you now get to rest all week and then deload. Then you get to take
another seven days to rest before the meet.
The Meet Cycle:
Here is the final product. Plug in your own numbers for weeks 1, 2, and 3. Then get going.
Weeks 1-3 are easy and a time for technique.
Weeks 4, 8, 12, and 16 are deload weeks. Take it very easy here.
Weeks 5, 7, 9, and 11 are your weeks to go for max reps. Go hard, but don’t miss.
Weeks 2, 6, 10, and 14 are your moderate weeks.
Week 13 is your time to test the waters and try to find out what kind of number you can hit at the meet.
Week 15 is a time for your opener.
Below is the cycle in table format:

Programming a Former Weekender
By Steve Diel
Week Percent of Meet best Reps

1 80% Triple
2 70% Set of 5
3 85% Single
4 50% Single
5 10 lbs more then week 1 Max reps
6 70% 5
7 10 lbs more then week 3 Max Reps
8 50% Single
9 20 lbs more then Week 5 Max reps
10 70% 5
11 20 lbs more then Week 7 Max Reps
12 50% Single
13 90% Triple
14 70% 5
15 85% Single
16 50% Single
17 Meet New PR
Conclusion:
It is never too soon or too late to do a meet. Once you do one, you will be pissed that you didn’t do a meet
sooner. In fact, most people are planning they’re next meet before they even leave the meet they’ve just
finished. So come on… Jump in the fire!
Author:
Scott Yard is a 2004 graduate of Western Maryland College. He is a 12-year veteran to the sport of
powerlifting and has lifted on many stages. As an equipped lifter in 2006, Scott broke the all-time world
record total for the 275-pound class. This was done at the age of 23. His 2,605-pound total consists of a
1,050-pound squat, an 840-pound bench, and a 715-pound deadlift. Scott’s 840-pound bench was at one
time one of the heaviest recorded benches to date in a full meet across all weight classes. In early 2007,
Scott placed third overall in the 242-pound plus division at the WPO ARNOLD bench bash. Later that year,
Scott placed third in the 242-pound plus division at the inaugural IPA PRO-AM. Scott currently competes raw.
In November of 2010, he fulfilled a long-term goal of totaling 2,000 pounds raw in the 275-pound weight
class. Scott’s best competition raw lifts include 765 pounds in the squat, 505 pounds in the bench, and
755 pounds in the deadlift. Scott currently competes raw in the USAPL and won 2011 USAPL Raw nationals
in the 242-pound class. In March of 2012, Scott competed at the Arnold Raw Challenge in the 231-pound
weight class and came in second place. Scott trains out of Club Natural Gym in Hanover, Pennsylvania, and
hopes to compete for many years to come. By day, Scott is the Community Living Manager for a nonprofit
agency that supports adults with developmental disabilities.
Background
I am a former Weekender at the elitefts™ S4 Compound. Due to a job-related move, I now reside many

states away and have taken to training solo in my garage. While my best equipped total is nothing to brag
about, it did increase almost 600 pounds (from 1,540 to 2,130) in my two-and-a-half years while being
coached by Dave Tate and Todd Brock at S4. This happened from the ages of 37-39, so I was not exactly
a spring chicken riding the wave of youth. What follows is my current meet training cycle at age 40, which
is based on an original template developed by Dave and modified to accommodate solo training and the
equipment I have available.
The Program – 15 Weeks

The program follows a fairly common layout of two max effort (ME) days and two dynamic effort (DE), or
speed days, per week. Due to work and family commitments, the DE work is done on Tuesday (lower) and
Thursday (upper) mornings before the sun rises, and ME work is done Saturday (lower) and Sunday (upper)
around 9 a.m. Referring to a lower session means that I am focusing on lifts to improve the squat and
deadlift. Upper days are focused on improving the bench press.
Reps are high (from a powerlifter’s perspective) in the early stages in order to build a foundation of
conditioning that will be needed on meet day. Accessory lifts comprise a decent percent of the overall volume
in the early weeks. This allows for weak points to be addressed as I build the lift. By becoming more proficient
at certain accessory or secondary movements, I can become better at the actual competition lift.
As an example, I know my bench press is highly correlated with my floor press. So, a two-week block of ME
days are spent doing floor presses as the primary movement. The secondary movement of barbell band press
is chosen to increase stability and upper back strength in order to build the floor press. Rows are then chosen
as a third movement in order to build the barbell band press. Each of the three lifts is meant to complement
the preceding exercise and achieve the ultimate goal of building the competition bench press.
The training cycle can be thought of as a handful of distinct blocks, each with its own purpose of hypertrophy,
strength, power, circa max, and peak. For those not familiar with circa max, I think of it as extreme loading
with heavy band tension, where you handle weights out of the rack that are greater than 100% of your max.
This shocks your body into accommodating a greater load, which makes the weights on meet day seem not-
so-bad. Circa max is also immensely taxing on your system and requires that you trust the program as you
feel beaten and weak. The trust lies in the fact that the peaking period will provide the rest necessary to fully
recover and hit new highs on meet day.
As the meet gets closer, accessory work and higher reps give way to a greater focus on the competition lifts at
heavier weights and lower reps.
There are no deloads. I hate the thought of losing an entire week, or even one session, to a deload. If I’ve
done my off-season work correctly, I should be injury free and decently conditioned heading into the program.
Certainly I can make it through 15 weeks without needing to take time off. I am firmly of the opinion that
more sleep and food are better at fighting CNS fatigue than taking time off from training. If you are feeling
absolutely run-down, instead of a weeklong deload, just throw in a feeder workout as described by Dave Tate
here. I’ve incorporated this into the program in place of a DE upper session prior to starting the circa max
block.
For all weeks, DE bench is done using three different grips (narrow, medium, and wide) with one minute or so
of rest between sets. DE squats are also done with a target of one minute of rest between sets. Sets noted
are work sets and, unless stated otherwise, should be done with the heaviest weight you can handle for the

prescribed reps.
DE Lower, ME Lower, and ME Upper percentages are based on equipped squat, bench press, or deadlift
maxes. DE upper percentages are based on raw bench press max.
Weeks 1 to 4 – Hypertrophy
Goals for this phase are to improve conditioning, build the lifts and use accessory work to bring up
weaknesses.
WEEK DAY EXERCISE

• Box Squats with Briefs – 12 sets x 2 reps at 47%
• SSB Good Mornings – 4 sets x 8 reps; light weight and strict form
DE
Lower • Glute Ham Raise – 3 sets x 8 reps with two mini bands used as resis-
tance
• Reverse Hypers – 3 sets x 12 reps; light weight and strict form

• Bench Press – 9 sets x 3 reps at 37%, plus doubled mini bands
DE • Close-Grip Shoulder Saver Bar Press – 3 sets x 12 reps

Upper • Machine Rows – 3 sets x 8 reps
• Face Pulls – 3 sets x 30 reps

1
• SSB Suspended Good Morning – work up to 1-rep max
ME • Deadlift – 12 sets x 2 reps at 46%, plus 2 chains per side

Lower • Barbell Hip Thrusts – 3 sets x 8 reps; moderate weight
• Hanging Leg Raises – 3 sets x 20 reps

• Floor Press – work up to max set of 2 reps with two chains per side
• Band Barbell Press – 3 sets x 12 reps; moderate weight with 100 lbs
ME hanging from bar with mini bands
Upper
• Rows – 3 sets of 8 reps with core blaster and barbell
• Free Time – whatever you want for 15 minutes, but focus on triceps

• Glute Ham Raise – 3 sets x 8 reps with two mini bands used as resis-
DE tance
Lower
• Reverse Hypers – 3 sets x 12 reps with light weight and strict form
• Bench Press – 9 sets 3 reps at 45%, plus doubled mini bands
• Close-Grip Shoulder Saver Bar Press – 1 set x 4 reps heavy; drop down
DE for 2 sets x 8 reps
Upper
• Machine Pulldowns – 3 sets x 10 reps

2 • SSB Suspended Good Morning – work up to 1-rep max; beat last week’s
weight
ME • Deadlift – 12 sets x 2 reps at 53%, plus 2 chains per side
Lower
• Barbell Hip Thrusts – 3 sets x 8 reps; moderate weight

• Floor Press – work up to max single with three chains per side; rest 5
minutes and repeat the max single
ME • Band Barbell Press – 3 sets x 12 reps; moderate weight with 100 lbs
hanging from bar with mini bands, plus one chain per side off the floor
Upper
• Rows – 3 sets of 8 reps with core blaster and barbell
• Free Time – whatever you want for 15 minutes, focused on triceps

DE • Glute Ham Raise – 3 sets x 12 reps

Lower • Lying Leg Raises – 2 sets x 30 reps
• Reverse Hypers – 3 sets x 8 reps with moderate weight

DE • Close-Grip Shoulder Saver Bar Press – 3 sets x 6 reps
3
• Squat with Briefs – 3 sets x 5 reps at 66%
ME • Deficit Deadlift – 10 sets x 1 rep at 68%
Lower • Back Raises on GHR – 3 sets x 6 reps; moderate weight
• Pulldown Abs – 4 sets x 12 reps
• Dumbbell Press – 3 sets x 15 reps
ME • Dips – 3 sets x 15 reps
Upper • Blast Strap Push-ups – 3 sets of 10 reps
• Pulldowns – 3 sets x 8 reps
• SSB Good Mornings – 4 sets x 8 reps with light weight and strict form
DE
Lower • Glute Ham Raise – 3 sets x 8 reps with two mini bands used as resis-
tance

• Bench Press – 9 sets x 3 reps at 45%, plus 2 chains per side
DE • JM Press with Fat Gripz – 3 sets x 10 reps

4 • Face Pulls – 3 sets x 30 reps
• Squat with Briefs – 3 sets x 8 reps at 63%
Lower • Back Raises on GHR – 3 sets x 6 reps; moderate weight
• Dumbbell Press – 3 sets x 15 reps
ME • Weighted Dips – 3 sets x 10 reps
Upper • Blast Strap Push-ups – 3 sets of 10 reps

Weeks 5 to 8 – Strength
Goals for this phase are to begin to introduce heavier loads, use secondary movements to build the primary
lifts, and continue to use accessory work to bring up weaknesses.
WEEK DAY EXERCISE

• Glute Ham Raise – 3 sets x 8 reps with two mini bands used as
DE resistance
Lower

• Bench Press – 9 sets x 3 reps at 45%, plus 2 chains per side
DE • Close-Grip Bench Press with Fat Gripz – 3 sets x 8 reps


5
• Reverse Band Deadlift with Briefs – 2 sets x 3 reps using Average
bands
ME • Narrow Stance SSB Squat – 2 sets x 10 reps
Lower
• Step-Ups – 3 sets x 20 reps per leg

• Reverse Band Bench Press – 2 sets x 3 reps using Average bands
ME • T-Bar Rows – 3 sets x 6 reps

Upper • Pulldowns – 4 sets of 8 reps


• Reverse Hypers – 3 sets x 8 reps
• Bench Press – 9 sets 3 reps at 45%, plus 4 chains per side
DE • Close-Grip Bench Press with Fat Gripz – 3 sets x 6 reps

Upper • Wide Machine Rows – 3 sets x 10 reps
6 • Reverse Band Deadlift with Briefs – Max single using Average
bands
ME • Narrow Stance SSB Squat – 2 sets x 10
Lower
• Step-Ups – 3 sets x 20 reps per leg
• Reverse Band Bench Press – Max single using Average bands


• SSB Good Morning – 4 sets x 8 reps with light weight and strict
DE form
Lower
• Glute Ham Raise – 3 sets x 8 reps
DE • Swiss Bar Press – 3 sets x 6 reps

7
• Squat with Full Gear – Max single, but do not miss when working
ME up
Lower
• Free Time – whatever you want for 30 minutes
ME • Bench Press with Shirt – Max single, but do not miss working up
Upper • Free Time – whatever you want for 30 minutes
• Glute Ham Raise – 3 sets x 8 reps with two mini bands used as
DE resistance
Lower

• Bench Press – 9 sets x 3 reps at 45%, plus doubled mini bands
DE • JM Press with Fat Gripz – 3 sets x 6 reps


8 • Squat with Briefs and Suit with Straps Down – 3 sets x 2 reps at
83%
Lower
• Back Raises on GHR – 3 sets x 6 reps; heavy weight

• Dead Bench (rack press lying on bench with safety pins set at
chest height) – 3 sets x 3 reps
ME • One-Arm Rows – 3 sets x 8 reps per side
Upper
• Pulldowns – 3 sets of 12 reps
• Shrugs – 3 sets x 15 reps
Weeks 9 and 10 – Power

Goals for this phase are to work singles or doubles for max effort lifts and get acclimated to heavy loads in
anticipation of the circa max block.
WEEK DAY EXERCISE



DE • Swiss Bar Press – 3 sets x 4 reps, plus 4 chains per side

Upper • Meadows Rows – 2 sets x 10 reps
• Face Pulls – 1 set x 15 reps

• SSB Squat with Briefs – 3 singles, plus 4 chains per side
9
• Rack Pulls from Pin 2 – 3 sets x 3 reps
ME
Lower

chest height) – 3 sets x 2 reps
Upper
• Dumbbell Delt Raises – 3 sets of 12 reps
• Shrugs – 3 sets x 15 reps

DE • SSB Good Morning – 4 sets x 8 reps with light weight and strict
Lower form

• Bench Press – 1 set of max reps at 75% of bodyweight to feed
blood into muscles and aid recovery

Feeder
Upper • DB Shrugs – 3 sets x 12 reps
• Superman DB Front Raises – 3 sets x 12 reps

• SSB Squat with Briefs – Max single, plus 4 chains per side
10
• Rack Pulls from Pin 2 – Max single
ME
Lower

chest height) – Max single, plus 4 chains per side
• Shirted Bench Press – Three sets of 3 reps with the lightest weight
ME you can use to touch the chest
• Dumbbell Delt Raises – 3 sets of 12 reps
• Free Time – whatever you want for 15 minutes
Weeks 11 to 13 – Circa Max

The goal for this phase is to overload your system in anticipation of lifting huge weights on meet day. For
circa max band tension, use the following as a guide:
TENSION SELECTOR:
301-500 Pounds – Strong Band
501-700 Pounds – Strong and Light Band
701-900 Pounds – Strong and Average Band
900 Plus Pounds – Strong and Strong Band

WEEK DAY EXERCISE
• Dimel Deadlifts – 3 sets x 15 reps at 40% of your one rep deadlift
max
DE
• Glute Ham Raise – 4 sets x 8 reps with 25-pound plate
Lower
• Lying Leg Raises – 3 sets x 10 reps with mini band attached to the
bottom of a rack and then hooked around your feet
• Bench Press – 9 sets x 3 reps with 45%, plus circa max band ten-
sion
DE • Close-Grip Shoulder Saver Bar Bench Press – 1 set x 10 reps
Upper
• Machine Rows – 2 sets x 8 reps

• Box Squat with Briefs and Suit with Straps Down – 6 sets x 2
11 reps at 47%, plus circa max band tension
• Deadlift with Chains in Full Gear– 5 singles at 70%, plus 4 chains

ME per side
Lower • Glute Ham Raise – 3 sets x 15 reps
• Reverse Hyper – 2 sets x 15 reps with light weight and strict form

• Shoulder Saver Bar Bench Press Raw – 1 set x 3 reps
• Shoulder Saver Bar Bench Press with Shirt – 1 set x 3 reps

ME
Upper • Pulldowns – 3 sets x 8 reps
• Dumbbell Front Delt Raises – 2 sets x 12 reps with very light

weight

max
DE
Lower
• Bench Press – 9 sets x 3 reps with 55%, plus circa max band ten-
sion
DE • Swiss Bar Bench Press – 3 sets x 10 reps
Upper
• Machine Rows – 3 sets x 12 reps

• Box Squat with Briefs and Suit with Straps Up – 5 sets x 2 reps
at 51%, plus circa max band tension; then raise the box 2” and
12 continue working up to a heavy set of 2, BUT DO NOT MISS
• Deadlift with Chains in Full Gear– 5 singles at 75%, plus 4 chains

ME per side
Lower

• Bench Press Raw – 1 set x 3 reps to a 2-board
• Bench Press with Shirt – 1 set x 3 reps to a 2-board

ME

weight

max
DE
Lower
• Bench Press – 9 sets 2 reps with 65%
DE • Rolling Dumbbell Extensions – 3 sets x 8 reps


• Box Squat with Briefs and Suit with Straps Up – 5 sets x 2 reps
at 53%, plus circa max band tension; then raise the box by 2” and
13 continue working up to a heavy set of 2, BUT DO NOT MISS
ME • Deadlift with Chains– 5 singles at 75%, plus 4 chains per side

Lower • Glute Ham Raise – 2 sets x 5 reps with 45-pound plate

• Bench Press Raw – 1 max single to the chest
• Bench Press with Shirt – 2 sets x 2 reps to the chest

ME

weight
Weeks 14 and 15 – Peak

Goals for this phase are to work up to the weights you want to use as opening attempts and then begin the
recovery process.
WEEK DAY EXERCISE

DE
Lower
• Hanging Leg Raise – 3 sets x 20 reps
DE • Pushdowns – 4 x 20 with light weight
Upper • Pulldowns – 4 x 15 with light weight
• Squats in Full Gear – 1 set of 3; then work up to an opening at-
tempt; possibly work to a planned second attempt using reverse
14 bands
ME • Deadlift in Full Gear – work up to an opening attempt; possibly do
Lower a second single at the opening attempt

ME • Bench Press with Shirt – 3 singles with opening attempt to chest

Deadlift Cycle for the Average Joe
By Brandon Patterson

DE
Lower
• Hanging Leg Raise – 3 sets x 10 reps
DE • Pushdowns – 4 x 20 with light weight
Upper • Pulldowns – 4 x 15 with light weight
• Squats in Full Gear – 3 singles at 75%; focus on flawless form
15 • Deadlift in Full Gear – 5 singles at 50%; focus on flawless form
ME
Lower

• Bench Press Raw – 4 sets of 3 with moderate weight and 4 chains
ME per side
Upper
The final ME Upper day should be six to seven days before the meet. There is nothing needed during meet
week other than rest and stretching. If you feel the need to move around, use very light weights for high
reps—similar to the feeder session referenced above. The goal for the final days is simply to let your body
heal and prepare itself for meet day.
Diet
I am no diet expert. Therefore, I will give no diet advice here other than to increase calories, particularly
carbohydrates, when you feel rundown. For my part, I just try to continuously eat a lot over the course of the
15 weeks and don’t care about what it does to my health or appearance in that timeframe. Once the meet
is done, I will clean things up and bring everything back in line with a more sustainable long-term wellness
profile. But, the objective during these 15 weeks is to maximize my total. Period.
As a follow-on to that point of a short-term health-be-damned philosophy, I sodium load every Friday and
Saturday and drink plenty of water. Given that both max effort days fall on back-to-back days, maintaining
energy levels necessary to train is difficult. I feel that by loading an extra five to eight pounds of water into
my system, it helps my body not only deal with the stressors but it also adds more fluid around the joints,
allowing for better performance. I am not doing my blood pressure monitor any favors by doing this, but I feel
that it helps.
Closing

I truly hope that you have as much success with this program as I have over the last few years. I trusted in
the program, even when the going got rough a few times, and have been rewarded with quality results over
time. Good luck.
I was towards the tail end of a pretty successful cutting phase where I’d used a few rounds of
5/3/1 as a way of keeping the intensity up, while also not beating up my joints or my CNS too
much. It worked so well I decided, “Aw, hell. Let’s scrap the whole thing and hit a ton of max-effort
deadlifts.”
So I did, and I hit two conventional deadlift PRs—which were my first in a few years—and still lost
a pound or two a week. In the grand scheme of things, it wasn’t anything impressive. I was about
200 pounds at the time and ended up pulling 410 pounds. There are guys at elitefts™ who warm
their bench up with 410 pounds. However, if you’re like me and the double-bodyweight pull is a bit
of a milestone, there are some things I did that I think work well for guys like us (but would conse-
quently stall out elite lifters).
For my big-picture approach, the main thing I did was incorporate a few tenets from back in the
past. Over the course of the cycle, I transitioned from leg drive-dominant work to exercises that
were more pull-dominant. This kept my lower back fresh. I also did a lot of traction-based work for
the same reason. I kept my grip work up throughout. Finally, I kept in some prehab work (like leg
extensions and Bulgarian squats) just because they help my knees and hips. That was something I
just threw on top of the cycle, so feel free to leave them out if it doesn’t apply to you.
I used a bastardized Westside ME/DE split with some routine maintenance stuff for the upper
sessions. For the lower sessions, I added weight or reps for the assistance work every week within
microcycles, and even continuing on through the microcycles when I kept lifts around for longer.
On my ME lifts, I strained but still kept a little in the tank during a first-week squat or pull session.

By the third session, I was fully red faced and veiny necked. If you look at my log, I actually pulled
two PRs in the same week—I think moderating my earlier ME lifts helped me do that. I also pulled
heavier (as a percentage) on DE days to keep my technique up. I actually pulled a lot of +90%
singles during the cycle. Again, I got away with this by recognizing that I was near that 90% thresh-
old and throttling back, by being relatively detrained in ME pulls, and by not exactly being a titan
of neurological resources to begin with. Every fourth week was to some degree a deload, though I
played it by ear as far as how much I cut volume and intensity.
The Training Log
Pre-Cycle
Conventional DL Max Single
Microcycle 1:
Week 1
Sumo Deadlift Max Single Dynamic Deadlift 3x3 (w/ gray bands)
Leg Press 2x3 Pull-Through 3x10
Zercher Squat 2x5 Shrugs 3x8
Bulgarian Squats 2x8
Pallof Press 3x10
Week 2
Back Extension 3x6 Leg Extension 3x10
Zercher Squat 3x3 Shrugs 3x8
Pallof Press 3x6-8
Week 3
Leg Press 3x2 Leg Ext 3x10

Back Extension 2x6, MR Pull-Through 3x10
Zercher Squat 3x3 Pallof Press 3x10
Week 4
Off Dynamic Deadlift 70% 2x3
Leg Press 3x3
Back Extension 2x7
Microcycle 2:
Week 5
Squat Max Single Dynamic Deadlift 75% x 8x1
Back Extension 3x6-8 Leg Extension 2x10
Timed Barbell Hold 4x8 seconds Shrugs 2x15
Week 6
Squat Max Single Dynamic Deadlift 75% x 8x1
Leg Press 3x4-5 Leg Extension 3x10
Back Extension 3x6 Pull-Through 3x10-12
Timed Barbell Hold 4x8 seconds Shrugs 2x15
Week 7
Squat Max Single Dynamic Deadlift LME, 70%x5x1
Leg Press 3x5 Leg Extension 3x10
Back Extension 3x5 Pull-Through 4x10
Timed Barbell Hold 4x8 seconds
Week 8
Off Dynamic Deadlift 75%x4x1
Ab Pull-downs 2x20
Microcycle 3:
Week 9

Deadift Max Single Dynamic Deadlift 75%x4x1
Leg Press 3x3-4 Power Cleans 1x3
Back Extension 3x3 Ab Pull-downs 3x15
Ab Pull-downs 3x5 Seated Good Morning 3x7-9
Pronated Dead Hang 3xMT Leg Extension 2x10
Week 10
Deadlift Max Single Dynamic Deadlift 75%x4x1
Leg Press 3x5 Power Cleans 1x3
Back Extension 3x5 Ab Pull-downs 3x15
Ab Pull-downs 3x5 Seated Good Morning 3x7-9
Pronated Dead Hang 3xMax Time Leg Extension 2x10
Week 11
Deadlift Max Single (PR) Deadlift Max Single (PR)
Ab Pull-downs 3x5
Pallof Press 3x5
Notes
Microcycle 1
The week before starting, I pulled a heavy conventional test single to see what my percentages
would be. To keep the leg-dominant focus when I actually began training, I used as upright a sumo
stance as I could manage. For the leg press (and on through the entire full cycle) I kept my foot
position as close to my conventional deadlift stance as possible. The Zerchers added a little ab
work in without prematurely taxing my grip. I went with gray short bands for the dynamic deadlift
because I wanted to get more specific as I advanced in the cycle.
I think I owe the back extensions a lot of credit for my progress. I performed them off a GHR with a
dumbbell in each hand. I kept the bells rowed up tight and tucked throughout each set. I call them
“back extensions,” but they were really more “hip extensions” since I kept my hips ahead of the
GHR enough so that my back stayed rigid the entire time.
Microcycle 2
For the squats, I used my regular raw form. I’d thought about using front squats to hit my upper
back more, but anything close to a heavy load displaces my shoulder. Like the back extensions,
the pull-throughs were all done at the hip, so there wasn’t much lower back flexion. For the timed
barbell hold, I set the bar up near the top of my thighs and loaded with 110% of my last deadlift

single. Since this was a short cycle, I used the same mixed grip I pulled with. Were the cycle longer,
I would’ve eased from double-overhand to mixed. Finally, I moved to straight weight on the dynamic
pulls. For the Week 7 dynamic session, I pulled a heavy single just to see how it felt.
Microcycle 3
With my grip shored up and leg drive feeling good, it was time to focus on my abs and lower back.
The seated good mornings I did while straddling a bench. The dead hangs weren’t so much about
strength as they were a way for me to loosen my back at the end of the session. I’d basically hang
and wriggle a little bit. I consider ab pull-downs to be a money exercise for me, though they’re also
a little tougher on me so I kept them for the end. The dynamic lifts became “groove greasers.” I hit a
couple of rough-looking power cleans just because I like cleans after pulling heavier dynamic lifts.
I put the most thought into the max effort deads. I tried to stay aware of where it felt like I was los-
ing the lifts, and no surprise my arch was failing. So for Week 11, I hit a smooth (almost easy feel-
ing) PR. Then, instead of slapping more weight on and trying to muscle up a tough one, I went for
the heavy ab work. The ab sets were real grinders, almost rest-pause like. I was feeling so good by
the time the following dynamic day rolled around that I ended up going for another PR and bested
my prior pull by ten pounds.

S4 Training Program
By Dave Tate
This program started out as a plan to take Ted Toalston and Steve Gabrielsen to their meets in November and
December of 2012. Two less-experienced lifters, Matt Goodwin and Steve Colescott were added into the mix.
It is based on the constantly-evolving conjugate training system and was adapted based on their results.
S4 Training Program – WEEK 1

SATURDAY
1. Speed Squats off Box with Briefs

50% for 10 sets of 2 reps
2. GHR
4 sets to failure (2 minutes rest)
3. Reverse Hypers
4 sets of 8 HEAVY reps — use some swing.
4. Hanging Leg Raise

I don’t care how many your fat ass can do. Do 4 sets to failure. Hahaha
5. Free Time
You can do whatever you want, but it has to be done in 15-20 minutes.
SUNDAY
1. Floor Press (legs straight, using floor press pad)

Work up to 50% of your best floor press (or guess), and then start adding one chain per
side. Do 3 reps until you feel you have to drop to singles. Work up to max single.
2. Fat Zig Zag Bar Extensions

3 warm-up sets. 4 work sets of 8 (these should be one rep shy of failure).
3. One-Arm Seated Dumbbell Press

3 warm-up sets. 3 work sets of ? reps (don›t use over 100 pounds). A good rep range
would be 10-15.
4. Face Pulls
4 sets of 15
5. Free time — same protocol

TUESDAY
1. Suspended Good Morning

Work up to a heavy set of three. Rest 5 minutes and repeat.
2. GHR
4 sets of 8 but change the style in how they were done last session.
3. Pulldown Abs
4 sets of 8-10 reps — HEAVY
4. Back Raises
2 sets of 50 reps
THURSDAY
1. Speed Bench — use 4 different grips (don’t care how you change them)
50% of your raw max (or guess) for 8 sets of 5 reps
2. Chest-Supported Rows
4 sets 8-10 reps
3. Pushdowns — any style

4 sets 12-15 (Go for a GIANT pump. This is to get blood into the tissue.)
4. Band or Machine Flyes

3 sets 12-15 (Again, try to get blood into the tissue.)
5. Side Raises
2 sets 30 — light weight, big pump, lots of blood.
6. No Free Time

While this is speed day it is also a BIG recovery day — thus all the blood work.

SATURDAY
1. Speed Squats off Box
Wearing briefs. 50% for 12 sets of 2 reps. (45-60 second rest).
2. GHR
3 warm-up sets of 5 reps. 3 work sets of 6 reps
Hold a medicine ball on the way down, drop and come up without it. Have someone
hand it back to you and repeat. Keep a normal tempo for all reps.
3. Reverse Hypers
4 sets of 8 HEAVY — use some swing. Use more weight than last week.

5 sets to failure. If you can do over 20 reps, attach weight to your ankles.
5. Free Time
You can do whatever you want but it has to be done in 15 minutes.
SUNDAY
1. Floor Press (legs straight, using floor press pad)

Work up to 50% of your best floor press (or guess) then start adding one chain per
side. Do 3 reps until you feel you have to drop to singles. Work up to max single. Beat
your record from last week by 5 pounds. If this feels good go for broke on one more
set.

3 warm-up sets. 4 work sets of 8 (these should be one rep shy of failure). This
week you will cut the rest period between sets to 45 seconds.
3. One Arm Seated Dumbbell Press

3 warm-up sets. 2 work sets of ? reps (don’t use over 100 pounds). A good rep range
would be 10-15. Beat the number of reps you did last week
4. Face Pulls
4 sets of 15. While these need to be done there is no need to go ape shit or work that
hard. Just do the movement and get some blood in the traps and rear delts.

TUESDAY

This week you will work up with small jumps and end with one max set of 5 reps.
2. GHR
2 warm-up sets of 5-8 reps. 1 max-rep set — as many as you can do.
3. Pulldown Abs
4 sets of 10-12 reps. HEAVY! Use same weight as last week.
4. Back Raises
1 set of 30 reps
1 set of 40 reps
1 set of 50 reps
THURSDAY
1. Speed Bench — use 4 different grips (don’t care how you change them).
50% of your raw max (or guess) for 8 sets of 5 reps.
2 warm-up sets. 3 sets of 6-8 reps (these should be hard work sets).

3 sets of 15-20 (Go for a GIANT pump in order to get blood into the tissue).
4. Band or Machine
2 sets 15-20 (go for giant pump).
5. Side Raises
Do these as swings. Only move the weight 4-5 inches. Keep your head up. Use a
weight that is hard to do for 30 reps. 3 sets of 30 reps.
6. No Free Time
While this is speed day it is also a BIG recovery day — thus all the blood work.

SATURDAY

55% for 8 sets of 2 reps (45-60 second rest)
2. GHR
3 warm-up sets of 5 reps. 2 work sets to failure.
3. Reverse Hypers
3 sets of 8 HEAVY — use some swing. Use more weight than last week.

5 sets to failure. If you can do over 20 reps, attach weight to your ankles.
5. Free Time
SUNDAY
1. Floor Press (legs straight using floor press pad)

Work up to 50% of your best floor press (or guess), and then start adding one
chain per side. Do 3 reps until you feel you have to drop to singles. Work up to max
single. Beat your record. If this feels good, go for broke on one more set. (This will be
the last week of floor presses, so get a small PR, and then go for another one).

3 warm-up sets. 4 work sets of 8 (these should be one rep shy of failure). This week
you will cut the rest period between sets to 45 seconds.
3. One Arm Seated Dumbbell Press

3 warm-up sets. 2 work sets of ? reps (don’t use over 100 pounds). A good rep range
would be 10-15. Beat the # of reps you did last week.
4. Face Pulls
4 sets of 15. While these need to be done, there is no need to go ape shit or work that

TUESDAY

This week you will work up with small jumps and end with one max set of ONE rep.
This will be the last week of these, so go for broke.
2. GHR
2 warm-up sets of 5-8 reps. 2 sets 10.
3. Pulldown Abs
4 sets of 10-12 reps. HEAVY. Use the same weight as last week.
4. Back Raises
2 sets 50 reps.
THURSDAY
1. Speed Bench — use 4 different grips (I don’t care how you change them).
2 warm-up sets. 3 sets of 6-8 reps. These should be hard work sets.

3 sets of 15-20. Go for a GIANT pump in order to get blood into the tissue.

2 sets of 15-20 to get blood into the tissue.
5. Side Raises
Do these as swings. Only move the weight 4-5 inches. Keep your head up. Use a
weight that is hard to do for 30 reps. 3 sets of 30 reps
6. No Free Time
While this is speed day it is also a BIG recovery day, thus all the blood work.

SATURDAY

58% for 8 sets of 2 reps (45-60 second rest).
2. GHR
3 warm-up sets of 5 reps. 1 work sets to failure — max # of reps.
3. Reverse Hypers
3 sets of 15 LIGHT — very strict sets. Cut weight from last week in half.
4. Lying Leg Raise

Use flat bench and hold onto rack to make sure you keep lower back flat and pressed
into pad. 3 sets to failure. If you can do over 12 reps, add one chain around ankles.
5. Free Time
SUNDAY
1. Three-Board Press (legs straight using floor press pad).

Work up until the weight feels heavy for five reps. Add 10 pounds and do 2 more sets of
5 with that weight.
2. JM Press
3 warm-up sets. 4 work sets of 5. These should be one rep shy of failure.
3. Machine Overhead Press

3 warm-up sets. 2 heavy work sets of 10 reps.
4. Band Pull-Aparts
4 sets to failure. While these need to be done, there is no need to go ape shit or work
that hard. Just do the movement and get some blood in the traps and rear delts.

TUESDAY
1. Close-Stance Low Box (10-12 inch) Yoke Bar Squats.

Use a close (shoulder-width or closer) stance. Work up to a weight that feels heavy for
three reps. Rest, then repeat this weight for 5 reps.
2. GHR
3 warm-up sets of 5-8 reps. 2 weighted sets (hold medicine ball) of 5 reps.
3. Kneeling Pulldown Abs (kneel on floor, facing the machine)

4 sets of 10-12 reps — HEAVY. Use same weight as last week.
4. Back Raises
1 setof 100 reps.
THURSDAY
1. Speed Bench
Use 4 different grips (don’t care how you change them). 58% of your raw max (or
guess) for 8 sets of 3 reps
2. One-Arm Dumbbell Rows — Pause each rep on the floor for 1-second.
3. Pushdowns — any style. Use an attachment you haven’t used before.

3 sets of 15-20. Go for a GIANT pump, to get blood into the tissue.

3 sets of 15-20. (Get blood into the tissue).
5. Side Raises
Do 3 sets 12 reps — seated, using a full range-of-motion.
6. No Free Time
15 minutes of whatever you want

SATURDAY

2. GHR
3 warm-up sets of 6 reps. 1 set of 10 with light weight. 1 set of 8 with more weight. 1 set
of 6 with more weight.
In other words, you will do 3 work sets but add weight and lower reps each set. The last
set should be hard to do 6 reps. If it is easy, keep adding weight and doing 6 reps until
it is hard to finish.
3. Reverse Hypers
3 sets of 15 LIGHT — very strict sets. Same weight as last week.
4. Lying Leg Raise

5. Free Time
SUNDAY
1. Three-Board Press (legs straight using floor press pad)

Work up until the weight feels heavy for 3 reps. Add 10 pounds and do 2 more sets of 3
with that weight.
2. Rolling Dumbbell Extension (look up in exercise index)

3 warm-up sets. 3 work sets of 8 (these should be one rep shy of failure).
3. Machine Overhead Press — alternating, with the rest arm held at top.
3 warm-up sets. 2 heavy work sets of 10 reps.
4. Band Pull-Aparts
4 sets to failure
While these need to be done, there is no need to go ape shit or work that hard. Just do
the movement and get some blood in the traps and rear delts.
5. Free time — same protocol.

TUESDAY

Use a stance (shoulder width or closer). Work up to a weight that feels heavy for three
reps. This week will be a max set for 3 reps.
2. GHR
3 warm-up sets of 5-8 reps. 1 set of 15-20 reps.

4 sets of 10-12 reps — HEAVY. Use MORE weight than last week.
4. Back Raises
2 sets of 50, with a band around your traps.
THURSDAY
1. Speed Bench
Use 4 different grips (I don’t care how you change them). 60% of your raw max (or
guess) for 8 sets of 3 reps.
2. One-Arm Dumbbell Rows — Pause each rep on the floor for 1-second.

3 sets of 15-20. (Go for a GIANT pump to get blood into the tissue).

3 sets of 15-20 (Get blood into the tissue).
5. Side Raises
Do 3 sets of 12 reps. Do these seated, using a full range-of-motion.
No Free Time.

SATURDAY
1. Pulls with plates on stands

Use the pulling blocks. These look like box squat risers. Use a 4” and 2” for each
side. Load the bar with one plate per side and see where the bar lines up. I’m looking
to have the bar right under your knees. If this isn’t high enough, build up with rubber
mats. Make sure these are set up steady and tight. You will work up to 405 and then
begin adding 2 chain per side. You will need to use the EZ chain loaders for the DL. All
sets will be for 3 reps and work up to a max set up 3.
2. Box Squats with Briefs

40% for 8 sets of 2 reps using one set of strong bands per side. You will set these up
using the band pegs. Make sure there is one space between two pegs and hook the
band over one peg then pull under the seconds and then up to the bar. The band will
go on the bar first. After you get 8 sets, work up for 2 more sets doing singles. Nothing
super crazy, just get in a couple heavy doubles.
3. Bench Press — Dynamic

50% with 2 sets of chain per side for 5 sets of 2 with 60-seconds rest between sets.
DONE. This is all you will need to do for the week

SATURDAY

2. GHR
3 warm-up sets of 6 reps. 100 total reps — doesn’t matter how many sets.
3. Reverse Hypers
3 sets of 15. HEAVY.
4. Lying Leg Raise

5. Free Time
You can do whatever you want, but it has to be done in 15 minutes .

SUNDAY
1. Pin Press — close grip (one finger away from smooth)

Bar set so you have to push 4—6 inches. Work up until the weight feels heavy for 3
reps. Add 10 pounds and do 2 more sets of 3 with that weight.

3 warm-up sets. 3 work sets of 8 (these should be one rep shy of failure). Use more
weight than last week.
3. Machine Overhead Press — alternating with the rest arm held at top.
3 warm-up sets. 2 heavy work sets of 10 reps. Use more weight than last week.
4. Band Pull-Aparts
4 sets to failure. While these need to be done there is no need to go ape shit or work
TUESDAY

Use a (shoulder width or closer) stance. Work up to a weight that feels heavy for three
reps, then work up to a one-rep max .
2. GHR
3 warm-up sets of 5-8 reps

4 sets of 10-12 reps — HEAVY! Use MORE weight than last week.
4. Back Raises
THURSDAY
2. One-Arm Barbell Rows

2 warm-up sets. 3 sets of 8 reps (these should be hard work sets).

3. Pushdowns — any style (use an attachment you haven’t used before).
3 sets of 15-20 (to get blood into the tissue).
4. Machine Flyes
3 sets 15-20 (go for giant pump to get blood into the tissue).
5. Side Raises
Do 3 sets 30 reps — standing and only do the first 1/3 range of motion. Keeping your
head up.
6. No Free Time
15 minutes of whatever you want

SATURDAY

52% for 8 sets of 2 reps (60-90 seconds rest).
2. GHR
2 warm-up sets of 10. 3 heavy set of 6 — use medicine ball.
3. Reverse Hypers
5 sets of 10 moderate weight
4. Lying Leg Raise

5. Free Time
You can do whatever you want, but it has to be done in 15 minutes.
SUNDAY
1. Pin Press
Use a close grip (one finger away from smooth). Sets the catches so you have to push
4-6 inches. Work up to a max single. Drop 15% and do 3 sets of 3.

3 warm-up sets. 3 work sets of 8 (these should be one rep shy of failure). Use more
weight than last week.

3. Machine Overhead Press — alternating, with the rest arm held at top.
4. Band Pull-Aparts
2 sets to failure. While these need to be done, there is no need to go ape shit or work
TUESDAY
1. Close Stance Low Box (10-12 inch) Yoke Bar Squats.

Use a shoulder width or closer stance. Beat your one-rep max from last week.
2. GHR
5 sets of 12 reps
3. Kneeling Pulldown Abs (kneel on floor, facing the machine).

4 sets of 10-12 reps — HEAVY. Use MORE weight than last week
4. Back Raises
THURSDAY

2 warm-up sets. 3 sets of 8 reps (these should be hard work sets). Use more weigh
than last week.

3 sets of 15-20 reps (go for a GIANT pump in order to get blood into the tissue).
4. Machine Flyes
3 sets of 15-20 (for a giant pump).
5. Side Raises
Do 3 sets of 30 reps — standing and only doing the first 1/3 range-of-motion. Keeping
your head up.
6. No Free Time — 15 minutes of whatever you want

SATURDAY

55% for 8 sets of 2 reps (60-90 seconds rest). After those sets work up to a heavy
max set of 2 reps.
2. GHR
2 warm-up sets of 10. 4 heavy set of 6. Use a medicine ball
3. Reverse Hypers
4 sets of 10 with moderate weight
4. Lying Leg Raise

into pad. 2 sets to failure.
5. Free Time
You can do whatever you want but it has to be done in 15 minutes
SUNDAY
1. Close-Grip 2-Board Press — close grip (one finger away from smooth)
Work up to a max set of 3 rep. Drop 15% and do 2 sets of 5
2. One-Arm Cross Body Dumbbell Extension (look up in exercise index)

3 warm-up sets. 5 work sets of 8 (these should be one rep shy of failure). Rest
30-seconds between sets.
3. One-Arm Dumbbell Press — alternating with the rest arm held at top.
4. Band Pull-Aparts
TUESDAY
1. Suspended Giant Cambered Bar Squat (not the rack-able one)

Suspend bar with straps from rack so if you dropped your hands down like you were to
pull they would be equal to where the bar would be. Work up to a max set of 5 reps.

2. GHR
10 sets of 5 reps
3. Standing Pulldown Abs

4 sets of 10-12reps — HEAVY
4. Back Raises on GHR (bend way over)

3 sets of 25 reps
THURSDAY
1. Speed Bench — use 4 different grips (don›t care how you change them).
2. One Arm Barbell Rows

2 warm-up sets. 3 sets of 8 reps (these should be hard work sets). Use more weigh
than last week.

3 sets of 15-20. Go for a GIANT pump in order to get blood into the tissue.
4. Machine Flyes
3 sets 15-20 (for pump)
5. Side Raises using some type of grip (grip4orce, fat grips or fat grip extreme)
Do 3 sets 30 reps — standing and only do the first 1/3 range of motion. Keeping your
head up.
6. No Free Time
15 minutes of whatever you want.

SATURDAY

50% for 8 sets of 2 reps (60-90 seconds rest). After these sets, work up to a heavy max
set of 1-rep. DO NOT MAX OUT. MAKE IT A HEAVY SINGLE BUT LEAVE SOME IN
THE TANK. SHOULD BE OVER THE WEIGHT YOU DOUBLED LAST WEEK.

2. GHR
2 warm-up sets of 10. NO WORK SETS
3. Reverse Hypers
2 sets 10 reps
4. Lying Leg Raise

Use a flat bench and hold onto rack to make sure you keep your lower back flat and
pressed into pad. 1 set to failure.
SUNDAY
1. Close-Grip 2-Board Press (one finger away from smooth)

Work up to one-rep max.
2. One-Arm Cross Body Dumbbell Extension (look up in exercise index)

3 warm-up sets. NO WORK SETS.
3. One-Arm Dumbbell Press - alternating with the rest arm held at top.
4. Band Pull-Aparts
TUESDAY
1. Deadlifts with plates on 3 inches of mats

Work up to a single, LEAVING SOME IN THE TANK.


3 sets of 10 reps
THURSDAY
1. Speed Bench — use 4 different grips (I don’t care how you change them)


3 sets of 15-20 (with the goal of a GIANT pump)
4. Machine Flyes
3 sets 15-20 (go for giant pump to get blood into the pecs and delts).
S4 Training Program – Week 10

SATURDAY
Warm-up
* 2 light sets of GHR
* 2 sets of Pulldown abs

54% for 8 sets of 2 reps (60-second rest)
After these sets, work up to a heavy max set of 1 rep.
2. GHR
2 warm-up sets of 10. 4 work sets with a 20-pound medicine ball to failure.
3. Reverse Hypers
2 sets of 30 reps
4. Lying Leg Raise

Use flat bench and hold onto rack to make sure you keep your lower back flat and
pressed into pad. 2 sets to failure.
SUNDAY
1. Close-Grip 3-Board Press (one finger away from smooth)

Work up to a one-rep max.
2. One-Arm Cross-Body Dumbbell Extension using chains and 3-inch grenade

(Look up in exercise index). 2 warm-up sets. 3 work sets, failing between 12-15 reps.
3. Seated Leverage Machine Overhead Press

3 warm-up sets, then work up to a VERY heavy set of 5 reps.

4. Band Pull-Aparts
TUESDAY
Warm-up
1. Pin Pulls — Pin 3

WORK UP TO SINGLE — LEAVING SOME IN THE TANK


3 sets of 20 reps, holding a 20-pound medicine ball.
THURSDAY
2. One-Arm Barbell Rows — Using the core blaster and handle

2 warm-up sets. 4 work sets of 8 reps.

3 sets of 15-20 (go for a GIANT pump to get blood into the triceps).
4. Machine Flyes
3 sets 15-20 (go for giant chest pump)

SATURDAY
Warm-up
1. Pulls with plates on 4-inch blocks

Work up to heavy triple, rest a few minutes and repeat for heavy single

3. GHR
2 warm-up sets of 10. 3 sets to absolute failure.
3. Reverse Hypers
2 warm-up sets of 8. 4 work sets of 6-8 reps HEAVY

2 sets to failure
SUNDAY
1. Close-Grip Floor Press (one finger away from smooth)

Work up to a one-rep max.
2. One Arm Cross Body Dumbbell Extension using chains and 3-inch grenade
2 warm-up sets. 3 work sets, failing between 8-10 reps.
3. Seated Leverage Machine Overhead Press (the red one)

3 warm-up sets. Work to a VERY heavy set of 5 reps. BEAT LAST WEEK
4. Band Pull-Aparts
2 sets failure. While these need to be done there is no need to go ape shit or work that
TUESDAY
Warm-up

1. Suspended GM with yoke bar
Work up to a triple — LEAVING SOME IN THE TANK

Sets of 6-8 reps — HEAVY
3. Back Attack with bands and plates

Work up to 3 heavy sets of 5.
5. Free time — same protocol (but add in some type of pulldowns)
THURSDAY
2. One-Arm Barbell Rows — Using the core blaster and handle

2 warm-up sets. 4 work sets of 8 reps. BEAT LAST WEEK.
3. Pushdowns — any style (try to use an attachment you haven’t used before).
3 sets of 15-20 (go for a GIANT pump to get blood into the triceps).
4. Machine Flyes
3 sets 15-20 (go for a pump)
SATURDAY
Warm-up
1. Pulls with plates on 2-inch blocks.

Work up to heavy triple, rest a few minutes and repeat for a heavy single.

58% for 8 sets of 2 reps (with 60-second rest)

3. GHR
2 warm-up sets of 10, 4 sets 8 with no added weight — should be easy
3. Reverse Hypers
2 warm-up sets of 8, 4 work sets of 8 easy reps

2 sets to failure
SUNDAY
1. Close-Grip Floor Press (one finger away from smooth)

Work up to one-rep max — BEAT WHAT YOU DID LAST WEEK.
2. One-Arm Cross-Body Dumbbell Extension using chains and 3-inch grenade (look up in
exercise index)
2 warm-up sets. 3 work sets, failing between 8-10 reps
3. Seated Leverage Machine Overhead Press

3 warm-up sets. 3 sets of 10 — moderately heavy (you should be able to do 15 if you
pushed hard)
4. Band Pull-Aparts
2 sets failure. While these need to be done there is no need to go ape shit or work that
TUESDAY
Warm-up
1. Suspended Good Morning with yoke bar

Work up to a heavy single.


Work up to 3 heavy sets of 5 — BEAT WHAT YOU DID LAST WEEK.
5. Free time — same protocol (except add in some type of pulldowns)

THURSDAY
50% of your raw max (or guess) for 10 sets of 5 reps. Rest 30—45 seconds between
sets
2. Chest Supported Rows

2 warm-up sets. 4 work sets of 8 reps
3. Pushdowns — any style (try to use an attachment you haven’t used before)
3 sets of 15-20 (go for a GIANT pump to get blood into the tissue)
4. Machine Flyes
3 sets 15-20 (go for giant pump)

SATURDAY
Warm-up
1. Pulls with plates off one mat

Work up to heavy triple, rest a few minutes and repeat for heavy single

3. GHR
3 warm-up sets of 10
Using medicine balls, work up to a HEAVY set of 6, rest 3-5 minutes and repeat
3. Reverse Hypers
2 warm-up sets of 8
3 HEAVY sets of 6 (I mean REALLY heavy)

2 sets to failure with light medicine ball, held between your feet
SUNDAY
1. Pin Press (pressing the bar the top 1/4 of the bench) with a close-grip (one finger away
from smooth)
Work up to heavy triple. It would be WAY better if you did this using suspension straps
instead on having the bar sitting on pins. This is much easier on the elbows and
shoulders.
exercise index)
Let’s keep this in again this week BUT after your warm-up sets, hit 6 sets of 10 reps.
You will partner up and go back-and-forth, only resting when your partner is lifting, until
all six sets are done. Rest should be under 45 seconds totals.
3. One-Arm Dumbbell Press (done seated)

3 warm-up sets. 3 sets of 10 — moderately heavy (you should be able to do 15 if you
pushed hard)
4. Rear Delt Machine

TUESDAY
Warm-up
1. Belt Squats
Work up to 5 sets of 5 reps using the same weight.

2 sets of 15 reps. Try to use the same weight you were using for 8 reps last week.

Work up to 3 heavy sets of 5. BEAT WHAT YOU DID LAST WEEK.
5. Free time — same protocol and continue to include some type of pulldowns.
THURSDAY

50% of your raw max (or guess) for 10 sets of 5 reps. Rest 30—45 seconds between
sets.
2. Chest Supported Rows — attach chains (one or two chains)

3. Pushdowns — If at all possible, use an attachment you haven’t used before.

3 sets of 15-20 (get that monstrous triceps pump)
4. Machine Flyes
3 sets 15-20 (move some of that blood to the pecs and delts)

SATURDAY
Warm-up
1. Pulls with plates off floor

Work up to heavy single.
2. Speed Squats off Box with yoke bar and Briefs.

Use box that is 1 or 2 inches high. Focus on SPEED. Make sure to pause on the box for
a ONE count — then flex, and explode up as fast as you can. 50% of your squat for 12
sets of 2 reps (60-second rest).
3. GHR
3 warm-up sets of 10. Using medicine balls, work up to a HEAVY set of 8. Rest 3-5
minutes and repeat. Use the same ball as last week.
3. Reverse Hypers
2 warm-up sets of 8. 3 HEAVY sets of 8 (I mean REALLY heavy). Use the same weight
as last week.

2 sets to failure while holding a light medicine ball between your feet.
SUNDAY
1. Pin Press (pressing the bar the top 1/4 of the bench) with a close grip (one finger away
from smooth)
Work up to heavy SINGLE. Drop 20%, and do 3 sets of 5. It would be WAY better if you

did this using suspension straps instead on having the bar sitting on pins. This is much
easier on the elbows and shoulders.
exercise index)
Let’s keep this in again this week BUT, after your warm-up sets, hit 6 sets of 10 reps.
You will partner up and alternate back-and-forth like last week. Rest should be under 45
seconds totals. ADD ONE MORE CHAIN THAN LAST WEEK.
3. One-Arm Dumbbell Press (done seated)

3 warm-up sets. Work to 3 max sets of 6.

5. Reverse Hypers
2 light sets of 15 reps
TUESDAY
Warm-up
1. Belt Squats
Work up to 5 sets of 5 reps using 10% more weight than last week.

4 sets of 15 reps — use the same weight as last week
3. Reverse Hypers
4 sets of 15 — moderate weight
4. Free time — same protocol, and add in some type of vertical pulls (pulldowns)
THURSDAY
55% of your raw max (or guess) for 10 sets of 3 reps. Rest 30-45 seconds between
sets.
2. Chest Supported Rows — attach chains (one or two chains)

3. Pushdowns — any style (use an attachment you haven’t used recently).

3 sets of 15-20 (go for that familiar GIANT pump)
4. Machine Flyes
3 sets 15-20 (from the Greek, pumpitus maximus)


SATURDAY
Warm-up

Use a box that is 1-2 inches high. Focus on SPEED. Make sure to pause on box for a
ONE count — then Flex and explode up as fast as you can. Use 54% of your best squat
for 12 sets of 2 reps (with a 60-second rest).
2. GHR
3 warm-up sets of 10. Using medicine balls work up to a HEAVY set of 8. Rest 3-5
minutes and repeat. Use the same ball as last week.
3. Reverse Hypers
as last week.

4 sets to failure with a light medicine ball held between your feet.
SUNDAY
1. Pin Press (pressing the bar the top 1/4 of the bench, with your regular grip)
Work up to heavy SINGLE, then drop the weight by 20% and do 3 sets of 5.
Give your elbows and shoulders a break and use suspension straps instead on having
the bar sitting on pins.
2. One-Arm Cross-Body Dumbbell Extension using chains and 3-inch grenade

Let’s keep this in again this week BUT after your warm-up sets hit 6 sets of 10 reps. You
will partner up and do your sets and as soon as you are done the next guy goes, you
will go back to back until all six sets are done. Rest should be under 45 seconds totals.
ADD ONE MORE CHAIN THAN LAST WEEK.

3. One Arm Dumbbell Press (done seated)
3 warm-up sets. Work up to 3 max sets of 12.

2 sets failure (20-30 reps). Once again, there is no need to go ape shit. Just do the
movement and get some blood in the traps and rear delts.
5. Reverse Hypers
TUESDAY
Warm-up
1. Belt Squats
Work up to 5 sets of 5 reps using 10% more weight than last week.

4 sets of 8 reps — heavy
3. Reverse Hypers
4. Free time — same protocol, and continue to add in some type of pulldowns
THURSDAY
sets.
3. Pushdowns — any style (try to use an attachment you haven’t used recently).
3 sets of 15-20 (get as much blood as possible into the tissue).
4. Machine Flyes
3 sets 15—20 (go for the big pec pump)

SATURDAY
Warm-up

Use a box that is 1-2 inches high. Focus on SPEED. Make sure to pause on box for a
ONE count, then flex and explode up as fast as you can. Use 56% of your squat max for
8 sets of 2 reps (with a 60-second rest) — then work up to one-rep max.
2. GHR
3 sets to failure, with hands behind head
3. Reverse Hypers
as last week.

10 sets of 10 reps (yeah, you read that right).
SUNDAY
1. Bench Press with chains

Work up to 50% of your max and add one chain per side for each additional set. Work
up to your heaviest set of three reps.
2. Fat Bar Extensions — 6 sets 10 reps with 45 seconds rest.
3. Swiss Bar Overhead Press (sliding against rack).

This is known as a cage press or stripping the rack. 3 warm-up sets. Work to 3 max
sets of 12.

2 sets to warm-up. 2 sets of 40 reps.
5. Reverse Hypers

TUESDAY
Warm-up
1. Belt Squat
Work up to 5 sets of 5 reps using 10% more weight than last week. This will be
the last week of this, so push it hard.
2. Seated Abs Bench

4 sets of 8 reps — heavy
3. Reverse Hypers
4. Free time — same protocol (continue to include some type of pulldowns)
THURSDAY
sets. After your sets work up to a heavy triple
2. 3-Board Press
Work up to two very heavy sets of 5 reps.
3. Meadows Rows
3. Pushdowns — use any attachment but take a reverse-grip this week.

3 sets of 15-20. (This should give you that giant triceps pump).
4. Machine Flyes
3 sets 15-20 (go for t-shirt stretching pump)

SATURDAY
Warm-up

Use box that is 1-2 inches high. Focus on SPEED. Make sure to pause on box for
a ONE count, then flex and explode up as fast as you can. 45% for 15 sets of 2
reps (30-second rest)
2. GHR
5 sets to failure with your hands behind your head.
3. Reverse Hypers
2 warm-up sets of 8. 2 light sets of 25

5 sets of 20 reps
SUNDAY
1. Bench Press with chains

up to your heaviest set of three reps. Add 10 pounds more than you used last week —
for your base weight.
2. Fat Bar Extensions

8 sets 10 reps with 30 seconds rest.

3 warm-up sets. Work to 4 max sets of 8.

2 sets of 40 reps
5. Reverse Hypers

TUESDAY
Warm-up
1. Pin Pull (pin 3 using the collegiate rack) — use the rod and pipe to pull off of.
2. Seated Abs Bench

3 sets of 20 reps
3. Reverse Hypers
4. Free time — same protocol (keep doing some type of pulldowns)
THURSDAY
58% of your raw max (or guess) for 10 sets of 3 reps, resting 30-45 seconds between
sets
2. Two-Board Press
Work up to two very heavy sets of 5 reps
3. Meadows Rows
2 warm-up sets. 4 work sets of 8 reps. Use more weight than last week.
This will be it for the day…

SATURDAY
Warm-up
1. Speed Squats off Box with squat bar and Briefs.

Use a box that is 1-inch high. Focus on SPEED. Make sure to pause on the box for
a ONE count, then flex and explode up as fast as you can. Use 50% for 10 sets of 2
reps (with a 45-second rest).
2. GHR
4 sets to failure with your hands holding weight behind your head
3. Reverse Hypers
2 warm-up sets of 8. 3 light sets of 25

5 sets of 25 reps
SUNDAY
1. Fat Bar Floor Press with Chains

up to your heaviest SINGLE.
2. Dumbbell Extensions
8 sets of 10 reps with 30 seconds rest.

3 warm-up sets, and then work to a max set of 5 reps

4 sets of 30 reps
5. Reverse Hypers

TUESDAY
Warm-up
1. Pin Pull (pin 1 using the collegiate rack) — use the rod and pipe to pull off of.
Work up to a heavy single
2. Seated Ab Bench
3 sets of 20 reps
3. Reverse Hypers
4. Free time — same protocol (no more than 15 minutes and add in some type of vertical
pulls (pulldowns)
THURSDAY
40% of your raw max (or guess) for 8 sets of 3 reps with double mini band. Rest 60
seconds between sets
2. Three-Board press
Work up to two very heavy sets of 3 reps.
3. Meadows Rows
4. Horizonal Rows
I don’t care how you do these, just do 3 sets of 10-12 reps.
5. Vertical pulls
I also don’t care how you do these, but do 3 sets of 10-12 reps.

SATURDAY     
Warm-up
* 3 sets of Pulldown abs   
  1. Speed Squats off Box with squat bar and Briefs
(Or use suit with straps down if you have one). Use box that is 1-inch high. Focus on
SPEED. Make sure to pause on a box for a ONE count, then flex and explode up as
fast as you can.  Use 50% for 10 sets of 2 reps (with a 45-second rest).

  2. GHR     
4 sets to failure. Hold hands behind head with weight
      3. Reverse Hypers     

2 warm-up sets of 8. 3 light sets of 25.
    
4. Hanging Leg Raise     
5 sets of 25 reps

  
SUNDAY   
  1. Fat Bar Floor Press with Chain

up to your heaviest SINGLE.
 
  2. Dumbbell Extensions
8 sets 10 reps with 30-seconds rest.
    
  3 warm-up sets, then work to a 5 max sets of 4 reps.
     4. Rear Delt Machine     

4 sets of 30 reps

5. Reverse Hypers


        TUESDAY     
Warm-up
* 3 sets of Pulldown Abs  
     1. Pin Pull (pin 1 using the collegiate rack) — use the rod and pipe to pull off of.   
  
  2. Seated Ab Bench
3 sets of 20 reps
      3.Reverse Hypers  
4 sets of 8 — moderate weight     
4. Free time — same protocol (you should really have mastered all manners of vertical
pulls by now)
      THURSDAY     
1. Speed Bench
Use 4 different grips (I don’t care how you change them)    . Use 40% of your raw max
(or guess) for 8 sets of 3 reps with double mini band. Rest 60 seconds between sets.
  
2. Three-Board press
Work up to two very heavy sets of 3 reps

3. Meadows Rows   
  
4. Horizonal Rows
I don’t care which row you do, just do 3 sets of 10-12 reps.
  
5. Vertical pulls
Use any machine or type of handle and do 3 sets of 10-12 reps.

SATURDAY
Warm-up
• 3 light sets of GHR
• 3 sets of Pulldown abs
1. Reverse-Band Squats
Double a light band around the top of the monolift and around bar (one band per side).
Loop in bar around mono and back on bar again. Wear full gear. Free squat (no box).
You are going to start using a PM (perceived 1 RM). You will work up using triples until
you feel like you can guess (within 40 pounds) what you could hit for a single if you
kept working up. YOU WILL NOT WORK UP TO ESTABLISH THIS SINGLE. Once you
figure out the PM, you will use 85% of this for 2 sets of 3 reps.
2. Pulls Against Bands

Use the new signature rack that has the band pegs for pulling. The bands will run from
the platform pegs to the first peg on the power rack. Use 30% of your best deadlift with
as much band tension as you can handle. 8 sets of 1, with 60 seconds rest.
3. GHR
No extra weight needed. Do four sets to failure.
4. Hanging Leg Raises

No extra weight needed, but make sure your hips stretch out at the bottom.
Do four sets to failure.
5. Free Time
20 minutes total. Focus on single-leg movements, abs and lower back work. Do
whatever you want for your squat and deadlift. Just avoid anything that will work the
upper back too much as you will bench tomorrow.
6. Foam Roller
Work the crap out of your lats and upper back, but also use The Stick and other tools to
hit the legs, etc.
SUNDAY
1. Floor Press with Chains

Raw. Rest as needed between set. Work up to a heavy single. After this set, you will
rest a few minutes and do one more set with 10% less weight for as many reps as you
can get.
2. Flat Dumbbell Press

Warm-up however you like. Rest two to four-minutes between sets. Work up to the
heaviest set of 8 you can get. Take smaller jumps so the last three sets will be work
sets.
3. Magnum Shoulder Press Machine

Use a palms-in grip. Work up to the heaviest set of 8 you can get. Take smaller jumps
so the last three sets will be work sets.
4. Rows
Doesn’t matter what type of row, or if you use a couple movements instead of one, BUT
make sure these are movements you did not do last week. Leave one to two reps in the
tank with every set. Four sets of eight reps.
5. Close-Grip Push-up
Put bar in the bottom of the power rack or machine at the lowest setting. Do one set of
max reps with only bodyweight for resistance.
6. Free Time
20 minutes to do what you want. Don’t be an idiot and keep the reps high for now (10-
12). If it hurts, or has ever hurt to do the movement, then don’t do it.
TUESDAY
Warm-up
3 light sets of GHR
3 sets of Pulldown abs
1. Box Jumps
Warm-up to a box height that is 70% of your best one-rep max jump. Perform four sets
of one jump with 120-seconds rest
2. GHR
Do 3 sets of 15 reps with a moderate tempo. Rest two minutes between sets.
3. Standing Pulldown Abs with Cable

4 sets of 15 reps with less than 60-seconds rest
4. Free Time
20 minutes total. Keep movements to machines or single-legwork in the 12-15 rep
range.
WEDNESDAY
This is a restoration and recovery day. If anything is sore pick any movement that trains
that muscle and do a few very light sets of 20-30 reps for it. After that do the following.

1. Wide Grip Pulldowns
Use a weight you could do for 20 reps and do 5 sets of 8 reps. Change the bar or grip
every couple of sets.
2. Special Exercise #1
• Not needed at this time.
• Not needed at this time.
4. Conditioning: Prowler of Sled Work

Six trips of 30 steps moderate intensity
5. Foam Roller – Massage Work

Very hard and deep work. Use rumble roller, baseballs, etc. Work as deep and as hard
as you can.

THURSDAY
1. Bench Press

Six sets of five reps with 45% of your CM (competitive max). 60-seconds rest between
sets and an explosive tempo.

Eight sets of eight reps with 45-seconds rest using a weight you could do for 15 reps.
3. Seated Dumbbell Side Raise

Use a weight you could do 20 reps with lax form. Do three sets 12-15 reps with tight
form. Leave a few reps in the tank at the end of each set.
4. Band Pull-Aparts
Use mini band for 2 sets to failure
5. Free Time
20 minutes total: focus on chest, delts, arms and keep to machines, dumbbells or
cables.

SATURDAY
Warm-up
4 light sets of GHR
Double light band around top of mono lift and around bar. One band per side. Loop in
bar around mono and back on bar again. Wear full gear. Free Squats (no box). This
week you will do a triple with 20 pounds more than you used last week. After this triple,
reduce the weight by 20% and do a set of 5 reps.

the platform pegs to the first peg on the power rack. Use 35% of your best deadlift with
as much band tension as you can handle. 8 sets of 1 with 60-seconds rest.

3. GHR
No extra weight needed. Do four sets to failure.

No extra weight needed, but make sure your hips stretch out at the bottom. Four sets to
failure.
5. Free Time
20 minutes total: focus on single-leg movements, abs and lower back work. Take 20
minutes to do whatever you want for your squat and deadlift. Just avoid anything that
will work the upper back too much as you will bench tomorrow.
6. Foam Roller
hit the legs, etc.
SUNDAY

Raw. Rest as needed between set. Work up to a heavy single that is 5 pounds more
than you did last week. After this set, you will rest a few minutes and do one more set
with 10% less weight for as many reps as possible.
2. Palms-In Flat Dumbbell Press

Warm-up however you like. Rest two to four-minutes between sets. This week you will
work up to 2 heavy sets of 15-20 reps. Make sure you fail between 15 and 20 reps.


3. Magnum Shoulder Press
Use palm in grip. Work up to the heaviest set of 8 you can get. Take smaller jumps so
the last three sets will be work sets.
4. Rows
Put bar in the bottom of the power rack or Smith machine at the lowest setting. One
set max reps with only body weight for resistance. Beat the number of reps you did last
week.
6. Free Time
You have 20 minutes to do what you want. Don’t be an idiot and keep the reps high for
now (10-12). If it hurts, or has ever hurt to do the movement, then don’t do it.
TUESDAY
Warm-up
3 light sets of GHR
1. Box Squats with Bands

If you squat under 500, use choked light bands. If you squat over 500, use choked
average bands. Do 8 sets of 2 reps, pausing on the box for a second count and then
exploding up as fast as you can. Wear briefs or suit bottoms.
2. GHR
Do 3 sets 15 reps with a moderate tempo. Rest two minutes between sets.

4 sets of 15 reps with less than 60-seconds rest.
4. Free Time
range.
WEDNESDAY
that muscle and do a few very light sets of 20-30 reps for it. After that, do the following.
1. Wide Grip Pulldowns

Use a weight you could do for 20 reps and do 5 sets 8 reps. Change the bar every
couple of sets.

Not needed at this time.
Not needed at this time.

Six trips of 34 steps with moderate intensity

as you can.

THURSDAY
1. Bench Press

Six sets of five reps with 50% of your CM (competitive max). 60-seconds rest between
sets. Explosive tempo.

Eight sets of eight reps with 45-seconds rest, using a weight you could do for 15 reps.

Use a weight you could do 20 reps with lax form. Do three sets of 12-15 reps with tight
4. Band Pull-Aparts
Use a mini band for 3 sets to failure.
5. Free Time
cables.

SATURDAY
Warm-up
4 light sets of GHR

Double light band around top of monolift and around bar. One band per side. Loop in
bar around mono and back on bar again. Wear full gear. Free squats (no box). This
week you will work up to a heavy single.

Use the new signature rack that has the band pegs for pulling. The bands will run
from the platform pegs to the first peg on the power rack. Use 40% of your best
deadlift with as much band tension as you can handle. 6 sets of 1 with 60-seconds
rest.
3. GHR
Do four sets to failure with medicine ball

No extra weight needed, but make sure your hips stretch out at the bottom.
Four sets to failure push for 30 per set
5. Free Time
20 minutes total: focus on single-leg movements, abs and lower back work.
Take 20 minutes to do whatever you want for your squat and deadlift. Just avoid
anything that will work the upper back too much as you will bench tomorrow.
6. Foam Roller
Work the crap out of your lats and upper back, but also use The Stick and other tools
to hit the legs, etc.
SUNDAY

Raw. Rest as needed between sets. Last week on this. Work up a break your PR by 5
pounds. If this goes well, take another one.

Warm-up however you like. Rest two to four minutes between sets. This week you will
work up to 2 heavy sets of 10 reps.

Use palm in grip. Work up to the heaviest set of 8 you can get. Take smaller jumps so
4. Rows

Put bar in the bottom of the power rack or Smith machine at the lowest setting. One set
max reps with one chain around your upper back and neck.
6. Free Time
12). If it hurts or has ever hurt to do the movement, then don’t do it.
TUESDAY
Warm-up
1. Box Jumps
Warm-up to a box height that is 50% percent of your best one-rep max jump. Use a box
squat box. Sit back on the box as you would squat, pause and then jump on the box. 6
sets of 2 reps
2. GHR

4 sets 15 reps with less than 60-seconds rest
4. Free Time
range.
WEDNESDAY
1. Swiss Bar Pulldowns (2 sets with each grip)

Use a weight you could do for 15 reps, but only do 10
Do 100-rep band pushdowns using a light band. Do 100 reps, and if you have to pause,
try to make it less than 20 seconds.
Do 50-rep banded good mornings, using average bands. Stand on the strap (running
under your instep) with the other end around your traps.


Very hard and deep work using the Rumble Roller, baseballs, etc. Work as deep and as
hard as you can.

THURSDAY
1. Bench Press

Six sets of 5 reps with 55% of your CM (competitive max). 60-seconds rest between
sets. Explosive tempo.
Eight sets of 8 reps with 45-seconds rest using weight you could do for 15 reps

4. Band Pull-Aparts
Use mini band for 3 sets to failure. Shoot for over 30 reps per set.
5. Free Time
cables.

SATURDAY
Warm-up
1. Giant Cambered Bar Box Squats

Work up using triples until you reach a max single. Wear briefs or a suit with straps
down.

the platform pegs to the first peg on the power rack. DOUBLE THE BAND TENSION
FROM LAST WEEK. Use 30% of your best deadlift with as much band tension as you

can handle. 6 sets of 1 with 60-seconds rest.
3. GHR
Do four sets to failure with 20-pound medicine ball

No extra weight needed, but make sure your hips stretch out at the bottom. Four sets to
failure push for 30 per set
5. Free Time
6. Foam Roller
hit the legs, etc.
SUNDAY
1. 3-Board Press with Fat Bar

Raw. Rest as needed between set. Work up to a very heavy set of 5, rest 3 minutes
and do a set of 3 with the same weight.

Warm-up however you would like. Rest two to four minutes between sets. This week
you will work up to 2 heavy sets of 10 reps. Use more weight than last week.
Use palms-in grip. Work up to the heaviest set of 8 you can get. Take smaller jumps so
4. Rows
5. Close Grip Push-up

Put bar in the bottom of the power rack or Smith machine at the lowest setting. One set
max reps with one chain around your upper back and neck. Do 100 total reps, taking as
many sets as it takes.
6. Free Time

TUESDAY
Warm-up

If you squat under 500, use choked light bands. If you squat over 500, use choked
average bands. 8 sets of 2 reps, pausing on the box for a one seconds count, and then
exploding up as fast as you can. Wear briefs or suit bottoms.
2. GHR

4 sets 15 reps with less than 60-seconds rest. Go heavier than you ever have.
4. Free Time
range.
WEDNESDAY
1. Swiss Bar Reverse-Band Pulldowns

2 sets with each grip for 12-15 reps each set, flexing lats hard at the bottom
Do 100-rep band pushdowns using a light band. Do 100 reps. If you have to pause, try
to make it less than 20-seconds


Very hard and deep work. Use the Rumble Roller, baseballs, etc. Work as deep and as
hard as you can.

THURSDAY
1. Bench Press

Six sets of five reps with 40% of your CM (competitive max). 60 seconds rest between
sets. 2 chains per side. Explosive tempo.
Eight sets of eight reps with 45-seconds rest, using weight you could do for 15 reps.

4. Band Pull-Aparts
Use a mini band for 3 sets to failure. Shoot for over 30 reps per set.
5. Free Time
cables.

SATURDAY
Warm-up
1. Reverse-Band Deadlifts using Average Bands

Work up using triples until you reach a max single, Wear briefs or a suit with the straps
down.
2. Belt Squats
RAW. 5 sets of 5, using a weight that would be very hard to get 10 reps with.
3. GHR
Do four sets to failure with a 35-pound plate.

No extra weight needed, but make sure your hips stretch out at the bottom. 3 sets of
10. Add chains around your ankles.

5. Free Time
20 minutes total: Focus on single-leg movements, abs and lower back work. Take 20
6. Foam Roller
Work the crap out of your lats and upper back, but also use The Stick and other
tools to hit the legs, etc.
SUNDAY

Raw. Rest as needed between set. Work up to a very heavy set of 3, rest 3 minutes

Warm-up however you like. Rest two to four-minutes between sets. This week you will
work up to 2 heavy sets of 6 reps. Use more weight than last week.

Use a palms-in grip. Work up to the heaviest set of 5 you can get. Take smaller jumps
so the last three sets will be work sets.
4. Rows
It doesn’t matter what type of row, or if you use a couple movements instead of one,
BUT make sure these are movements you did not do last week. Leave one to two reps
in the tank with every set. Four sets of eight reps.
5. Close Grip Push-up

Put the bar in the bottom of the power rack or Smith machine at the lowest setting. One
set max reps with one chain around your upper back — neck
Do 100 total reps — as many sets as it takes
6. Free Time
TUESDAY
Warm-up

Squat with 46% of your max. If you squat under 500, use choked light bands. If you
squat over 500, use choked average bands. 8 sets of 2 reps, pausing on the box for
a one seconds count, and then exploding up as fast as you can. Wear briefs or suit

bottoms. Regardless of the percentage this weight should be hard but still move with a
POP off the box. If the weight doesn’t allow this lower the weight.
2. GHR — Do 3 sets 25 reps with a moderate tempo.

Rest two minutes between sets

4 sets 15 reps with <60 seconds rest — go heavier than you ever have
4. Free Time
range.
WEDNESDAY
1. Swiss Bar Reverse-Band Pulldowns (2 sets with each grip)

12-15 reps each set, flexing lats hard at the bottom.
Do 100-rep band pushdowns using light band. Do 100 reps, if you have to pause, try to
make it less than 20 seconds.


as you can.

THURSDAY
1. Bench Press
Six sets of five reps with 30% of your CM (competitive max) 60-seconds rest between
sets. 2 chains per side with an explosive tempo.

Eight sets of eight reps with 45-seconds rest, using weight you could do for 15 reps.

4. Band Pull-Aparts
5. Free Time
cables.

SATURDAY
Warm-up
1. Full Gear Squats

Wear briefs or a suit with the straps down. See if you can set the suspension straps up
so they will hit the bar when you are 4-inches above parallel. So a high squat, but not
SUPER high. You will squat down to the suspension straps but NOT pause on them.
They are there to be a gauge and that’s it. Work up to 70% of your best squat (or 70%
of your PM). You will do 2 sets of 5 with this weight.
2. Speed Pulls
8 sets of 2 with 50% of your best 1-RM
3. GHR
Do four sets to failure with a 35-pound plate.

No extra weight needed, but make sure your hips stretch out at the bottom. 3 sets of 10
— add chains around your ankles
5. Free Time

6. Foam Roller
hit the legs, etc.
SUNDAY

Raw. Rest as needed between sets. Work up to a very heavy set of 3, rest 3 minutes
2. Shirt Work off a 3-Board

Warm-up and work up to a moderately heavy set of 5 reps off a 3-board. After than
drop down and do 2 heavy sets of 3 off a two-board. I WANT your arms to be shot
before you do this so make sure you busted your ass on the fat bar one-board. If not,
go back and do a downset using 50% of your top weight and do as many reps as you
can. This is a shit pile of work so that will be it for the day. Proceed to free time work if
you think you need anything else.
3. Free Time
12). If it hurts or has ever hurt to do the movement then don’t do it.
TUESDAY
Warm-up
1. Box Jumps
Work up to a max jump
Do 8 sets of 2 reps with 50% of your max jump
2. GHR

4. Free Time
range.

WEDNESDAY

2 sets with each grip. Add a monster mini on top of what you have been using. 12-15
reps each set, flexing lats hard at the bottom.

Do 100-rep band pushdowns using a light band. Do 100 reps, if you have to pause, try
to make it less than 20 seconds.

Six trips of 50 steps moderate intensity.

hard as you can.

THURSDAY
1. Bench Press
Six sets of five reps with 30% of your CM (competitive max). Rest 60-seconds between
sets. Use 3 chains per side and an explosive tempo.
Do eight sets of 8 reps with 30-seconds rest, using weight you could do for 15 reps.
Use more weight than last week
3. Standing DB Swings
Use a heavy weight. Keep your head up. You will only swings about 4-5 inches. Do 3
sets of 30 reps.
4. Band Pull-Aparts
Use mini band for 3 sets to failure, shooting for over 30 reps per set.
5. Free Time
cables.

SATURDAY
1. Full Gear Squats

Work up and get a good feel with your total gear.
SUNDAY
1. Shirt Work
Work up and get a feel for full gear
TUESDAY
Warm-up

Warm-up to a box height that is 48% of your best one rep max jump. If you squat under
500, use choked light bands. If you squat over 500, use choked average bands. Do 8
sets of 2 reps, pausing on the box for a one seconds count, and then exploding up as
fast as you can. Wear briefs and suit bottoms. Regardless of the percentage this weight
should be hard, but still move with a POP off the box. If the weight doesn’t allow this,
lower the weight.
2. GHR

5 sets 20 reps with less than 60-seconds rest. Go heavier than you ever have
4. Free Time
20 minutes total. Keep movements to machines or single-leg work in the 12-15 rep range.
WEDNESDAY
This is a restoration and recovery day. If anything is sore, pick any movement that trains

2 sets with each grip. Add a monster mini on top of what you have been using.
12-15 reps each set, flexing lats hard at the bottom.



hard as you can.

THURSDAY
1. Flat Dumbbell Presses

Warm-up using 7 warm-up sets, working up to a moderate weight (10 reps per set).
Work up to a heavy set of 12. Rest 5-7 minutes and do another set with same weight,
but try to do 15-20 reps.
Eight sets of 8 reps with 30-seconds rest
3. Standing DB Swings
Use a heavy weight. Keep your head up. You will only swings about 4-5 inches. Do 3
sets of 30 reps.
4. Band Pull-Aparts
5. Free Time
cables.

SATURDAY
Warm-up

1. Full Gear Squats
Wear briefs or a suit with straps down. See if you can set the suspension straps so they
will hit the bar when you are 2-inches above parallel. So a high squat but not SUPER
high. You will squat down to them, but NOT pause on them. They are there to be a
gauge, and that’s it. Work up to 75% of your best squat (or 75% of your PM). You will
do 3 sets of 3 with this weight.
2. Speed Pulls
8 sets of 2 with 50% of your best 1RM
3. GHR
Do four sets to failure with 35 pound plate

3 sets of 10 — add chains around your ankles
5. Free Time
6. Foam Roller
hit the legs, etc.
SUNDAY
1. 1-Board Press
Raw. Rest as needed between sets. Work up to a very heavy set of 3.
2. 2-Board Press
3. 3-Board Press
4. Shirt Work off a 2-Board

Warm-up and work up to a moderately heavy set of 3 reps off a 2-board.
5. Free Time
12). If it hurts or has ever hurt to do the movement then don’t do it.

TUESDAY
Warm-up
1. Box Jumps
Work up to a max jump. Do 8 sets of 2 reps with 50% of your max jump
2. GHR

5 sets 15 reps with less than 60-seconds rest Go heavier than you ever have.
4. Free Time
20 minutes total. Keep movements to machines or single-leg work in the 12-15 rep
range.
WEDNESDAY

2 sets with each grip. Add a monster mini on top of what you have been using.
12-15 reps each set flexing lats hard at the bottom
Do 100rep band pushdowns using a light band. Do 100 reps. If you have to pause, try
to make it less than 20-seconds.


as you can.

THURSDAY
1. Close Grip Incline Press

Work up to 3 sets of 5 with a moderate/heavy weight (you should have 2-3 reps left at
the end of each set).
2. Chain Extensions
Use the grenades or a single D-handle. Do 8 sets of 8 reps with 60-seconds rest.
3. Seated Side Raises

3 sets of 15
4. Band Pull-Aparts
5. Free Time
cables.

SATURDAY
Warm-up
1. Full Gear Squats

Wear briefs — suit with straps UP, and knee wraps (FULL GEAR). See if you can set
the suspension straps up so they will hit the bar when you are at parallel. You will
squat down to them but NOT pause on them. They are there to be a gauge, and that’s
it. Work up to 80% of your best squat (or 80% of your PM). You will do 5 sets of 1 with
this weight. Do your best to NOT be emotional. Just do the work.
2. Speed Pulls
8 sets of 1 with 60% of your best 1-RM using the mastodon bar
3. GHR
Do 3 sets to failure with 35-pound plate

5. Free Time
6. Foam Roller
hit the legs, etc.
SUNDAY
1. Shirt Work off boards to chest

Warm-up and put on your shirt. Determine what you would like to touch (if you don’t
know, go off 30 pounds less than what you did off the 2-board last week or go 30-40
under your opener). Work 40 pounds back with each board. So if your touch weight will
be 300, you will go to chest with 300, 1-board with 260, 2-board with 200, 3-board with
180. Basically, you are going to use the boards to work the shirt down until you touch.
2. JM Press with Fat Bar

Work up to 3 sets of 3 with the same weight.
3. Free Time
TUESDAY
Warm-up
1. Box Jumps
Work up to a max jump. Do 5 sets of 2 reps with 60% of your max jump.
2. GHR


4. Free Time
range.

WEDNESDAY

reps each set flexing lats hard at the bottom
Do 100 rep band pushdowns using a light band. Do 100 reps. If you have to pause, try


as you can.

THURSDAY
1. Close Grip Incline Press

Work up to 3 sets of 3 with a moderate/heavy weight (you should have 1-rep left at the
end of each set)
2. Chain Extensions
Use the grenades or a single D-handle. Do 8 sets of 5 reps with 60-seconds rest (more
weight then last week).

3 sets of 15
4. Band Pull-Aparts
Use mini band for 3 sets to failure — shoot for over 30 reps per set
5. Free Time
cables.

SATURDAY
Warm-up
1. Full Gear Squats

Wear briefs, suit with straps UP — and knee wraps (FULL GEAR). See if you can set
the safety straps up so they will hit the bar when you are at parallel. You will squat down
to them, but NOT pause on them. They are there to be a gauge, and that’s it. Work up
to 85% of your best squat (or 85% of your PM). You will do 3 sets of 1 with this weight.
2. Speed Pulls
8 sets of 1 with 65% of your best 1-RM using the Texas power bar
3. GHR
Do 2 sets to failure with 35 pound plate

5. Free Time
6. Foam Roller
hit the legs, etc.
SUNDAY

know, go off 30 pounds less than what you did off the 2-board last week or go 30-40
under your opener). Work 40 pounds back with each board. So, if your touch weight will
be 300, you will go to chest with 300, 1-board with 260, 2-board with 200, 3-board with
180. Basically, you are going to use the boards to work the shirt down until you touch.
2. JM Press with Texas Power Bar

Work up to 3 sets of 3 with the same weight.

3. Free Time
TUESDAY
Warm-up
1. Box Jumps
Work up to a max jump. Do 5 sets of 1 reps with 65% of your max jump.
2. GHR

3 sets 15 reps with at least 60-seconds rest. Go heavier than you ever have.
4. Free Time
range.
WEDNESDAY

reps each set flexing lats hard at the bottom
Do 100-rep band pushdowns and use a light band. Do 100 reps. If you have to pause,
try to make it less than 20 seconds.


hard as you can.

THURSDAY
1. Close-Grip Incline Press

Work up to a heavy set of 3
2. Chain Extensions
Use the grenades or a single D-handle. Do 6 sets of 5 reps with 60-seconds rest (more
weight then last week)

2 sets of 15
4. Band Pull-Aparts
5. Free Time
cables.

SATURDAY
Warm-up
1. Full Gear Squats

Wear briefs and your suit with straps UP, and knee wraps (FULL GEAR). See if you can
set the suspension straps up so they will hit the bar when you are at parallel. You will
squat down to them, but NOT pause on them. They are there to be a gauge, and that’s
it. Work up to 90% of your best squat (or 90% of your PM). You will do 2 sets of 1 with
this weight.
2. Speed Pulls
6 sets of 1 with 70% of your best 1-RM using the Texas deadlift bar.
3. GHR
Do 2 sets to failure with 45 pound plate

5. Free Time
6. Foam Roller
hit the legs, etc.
SUNDAY

USE THE EXACT SAME WEIGHT AS LAST WEEK AND DO THE SAME THING.
know, go off 30-pounds less than what you did off the 2-board last week or go 30-40
pounds under your opener). Work 40 pounds back with each board. So if your touch
weight will be 300, you will go to chest with 300, 1-board with 260, 2-board with 200,
3-board with 180. Basically you are going to use the boards to work the shirt down until
you touch.
2. JM Press with a Fat Bar

Work up to 3 sets of 3 with the same weight

3 sets of 20 reps
4. Free Time
10 minutes to do what you want. Don’t be an idiot and keep the reps high (10-12). If it
hurts or has ever hurt to do the movement, then don’t do it.
TUESDAY
Warm-up
1. Box Jumps
Work up to a max jump. Do 5 sets of 1 reps with 70% of your max jump height. Rest
45-seconds between sets.
2. GHR
Do 2 sets 25 reps with a moderate tempo. Rest two minutes between sets

3 sets 15 reps with <60 seconds rest — go heavier than you ever have
4. Free Time
range.
WEDNESDAY

reps each set, flexing lats hard at the bottom.
to make it less than 20-seconds.

Six trips of 50 steps at moderate intensity.

as you can.

THURSDAY
1. Flat Dumbbell Presses

Work up to a heavy set of 6 reps. Rest 5 minutes, then use the same weight and do a
max set of reps.
2. Barbell Close-Grip Push-Ups

Place barbell in the bottom setting of the Power Rack. Do 100 total reps
3. Standing Side Swings

2 sets of 30. Remember this is a partial range-of-motion movement. Just swing the
weights about 1/8 range-of-motion.
4. Band Pull-Aparts

5. Free Time
20 minutes total: focus on chest, delts, arms and keep to machines, dumbbells
or cables.

Take M-F off and test all three lifts on SATURDAY or SUNDAY

Reflections on the S-4 Program
Can one program fit four very different lifters?
By Steve Colescott
Senior Content Manager at elitefts.com
“It’s your road, and yours alone. Others may walk it with you, but no one
can walk it for you.”
— Unknown
Like most training crews, the four of us were as different as any selection of lifters could be. That didn’t really
matter though. The desire to get stronger in the three lifts and smash PRs is a great commonality that trumps
differences in age, body type, personality or biomechanics. We were lucky getting a good crew, but I was
curious to see if this one program would work well with such a diverse group of lifters. Here is my assessment
of our crew:
Ted Toalston has taken the role of senior lifter in our crew. Ted has a pro total of 1,845 at 198, and is
an absolute technician when it comes to lifting. He provided all of us with performance cues to get our
biomechanics and heads in place for each heavy lift. While the rest of us benefitted from a healthy bloat,
Ted is bodybuilder-level lean all year long; an iron-moving machine of muscle and gristle. As a lifter, he has
everyone’s respect but he also kept the attitude in the entire gym upbeat because he is one of the funniest
guys you are going to meet. I started to jot down some of the hilarious comments overheard in the gym (for
another article) and the best ones came from Ted and Dave. During this cycle he was preparing for the WPC
World Championships in Vegas, so the jokes just lightened the mood for a serious mission. Toalston turned
out to be a snitch (but we will get to that later).
You would be hard-pressed to find a more dedicated lifter that Steve Gabrielsen. Every weekend, he drove
three-and-a-half hours to train with us…each way. Even more impressively, he makes that trek on both
Saturday and Sunday. At 6’5” and 350+ pounds, Lil’ Stevie is a powerhouse that shakes the monolift like it
was one of those erector set power racks the crossfitters use. He is freakishly flexible for a guy his size, smart
as hell, an admittedly unrepentant gear whore, and has a Rain Man-like head for numbers. My favorite thing
about Stevie is that he always has a positive attitude and sincerely cares about my progress so much that he
makes me feel like a self-absorbed ass. He is preparing for the RPS XXX meet, which will be his fifth meet in
the past three years.
Most of you know Matt Goodwin as the Director of Sales for elitefts™ (or from his “Equipment 101” videos).
Matt is a former high school athlete that began lifting for sports (I forget, he may have been on cheer squad
or something). Despite a bad shoulder, he is a bench pressing machine. Compared to Ted and Lil’ Stevie,
Matt is less serious about his lifting. He wavers back and forth about ever competing, but I think he will
eventually end up doing a bench-only meet (the gateway drug to three-lift meets for guys like Matt). He lives
a pretty normal life. He has a wife and young son, is a sports fanatic and likes to knock down a few beers on
the weekends. What kills me is that Matt can have a weekend where he drains a keg, stumbles in late looking
a bit green-tinted with bloodshot-eyes, but when he gets under a heavy weight, his jaw juts forward and he
drives it up. I would never bet against him to make any weight he attempts. On weekdays, I defer to his busy
schedule since my life is less cluttered. My top priority is work, with lifting coming into second place.

And then there is me, Steve Colescott, Senior Content Manager at elitefts™. Strength has never come easily
for me. Dave once jokingly referred to me as, “having been stuck in a 10-year lifting plateau.” That is pretty
accurate, but it is more a matter of my entire life being stuck in place. Trying to find a career at a company I
wanted to be a part of when you have a very targeted skillset took precedence over the other aspects of my
life.
Starting my job here on February of this year provided me with both the career direction I was looking for
and a great gym in which to train. After a couple weeks of just randomly screwing around with the weights to
get my body used to training again, I got sucked in.
Here’s how they do it. You’re doing your thing in the gym. Matt calls you over for a spot. Then Lil Stevie asks
you to run the mono when they go for their heavy sets. Then Ted asks if you have ever done band deload
benches. “Try it…” he says, in the very same voice as the neighborhood troublemaker handing you the beer
he stole from his father’s garage. From there, they pull you along to the next exercise as if you agreed to train
with them from the very beginning.
After a week or so of this, Matt told me that Lil Stevie was starting this program and he had asked Dave to
copy him on the weekly e-mails. I timidly asked Dave if he would be so kind as to add one more name to
that weekly mailing. In that first weekend, I enjoyed the structure of the program and knew that if I was going
to follow anyone’s direction, it would be Dave’s.
Things jumped up a level for me a few months later when Ted, yelled to me, “How much can you bench in a
shirt?”
“No friggin’ clue…” I replied.
“Well, there’s a Metal Bash shirt that looks to be your size in the back room. Grab it!”
Most novice powerlifters think they want to start out with a raw meet, then maybe later on work up to single-
ply and see where it goes from there. But once you have tried gear, it is so damn fun that going back does
NOT seem like a good idea. Most of our max effort work was done raw, but the gear we added in at the end
was when things got really interesting.
Dave walked in as I was getting the shirt set for the first time. He grinned because he knew I had taken one
more step deeper into powerlifting. It wasn’t a warm, happy grin. It was more like a grin you might see a
degenerate drug-dealer make when he sees two eleven-year olds trying crack for the first time. Yeah, they
would never admit to it, but it is like a secret conspiratorial con to pull someone new into their chalk and
ammonia inhalants fraternity.
I have written magazine features and articles on Westside, Ed Coan, the Metal Militia and more. I have
used all of the popular powerlifting methods but I have NEVER trained for an extended period using a pure
powerlifting program. My strength always crept forward slowly and the bench press has never been anything
but abysmal. This program changed that.
Part of my game plan was to put on weight during this training cycle. Knowing that my body was primed
to add some muscle, I wanted a caloric surplus. In the first seven months of the program, my bodyweight
increased from 188 to 232 pounds. (Yeah, I also really like food, so that was part of it.) The added
bodyweight was not composed exclusively of solid weight, but a significant amount was. I capped it off at
230 so that I could solidify some of that weight.

When we started the program, converting my form was the biggest challenge, particularly the hip mobility
required to squat PL-style. I had done a ton of rack pulls but had no deadlift form or strength at the bottom.
With my long arms and flat ribcage, my range-of-motion on the bench press was extensive. All three lifts were
deconstructed and the form retooled. With help from Ted and Molly Edwards, I have relearned a great deal
but I am far from mastering things.
A month into training, my elbows started to ache terribly. Triceps extensions with 20-pound dumbbells
caused sharp pains. This was followed closely by shoulder pain and then, of course, my lower back wanted
to join in. I foolishly thought that my recent years of patchy training would pay off with young, fresh joints and
ligaments.
Ryan Smith, one of Dave’s training partners and a chiropractor and active release therapist, helped me out
when things got too bad (which I defined as “too painful to sleep well”). Fortunately, these issues mostly
alleviated themselves as I acclimated to the heavier loads. The elbows would still hurt a bit but seemed to
get better the day before my next upper body session. The fifth (recover-based) workout day that was added
into the program on Wednesdays around week 20 (as well as foam roller work) helped this out quite a bit.
The first few months saw me finishing up my max effort work a few sets ahead of everyone else. This isn’t
Crossfit, so being the first one done is not a sign of superior lifting. It is a despicable sign of weakness. This
indicates that you do not require as many sets to reach your heavy sets and, even though I did not expect to
be at the strength level of Ted or Lil Stevie, this really bothered me. As the weeks progressed, this evened out
a bit.
On the weekends, Matt and I trained our max effort work with Ted and Lil’ Stevie (with Molly Edwards joining
in when her work schedule allowed). During the week, it was usually just the two of us. For a short time, we
had two friends of Matt Goodwin (Dan and another Matt with red-hair) training with us. They both work as
prison guards and prior to their first workout with us, told a story about a guy that had eaten his own feces
so he could spit it at the guards which, quite frankly, made me question if the human race should continue.
The second Matt bailed after about a dozen workouts, sending a text that said, “This powerlifting stuff is too
hard. I’m doing Crossfit!” that I am hoping was meant as a joke. Dan was a naturally strong guy that broke
his ribs doing heavy squats with band tension. He was out for about six weeks and then broke his finger on
his first day back. I think he will last if he does not die in a freak leg raise accident.
In the office, Dave treats Matt and I like equals. He is the boss, but he often asks for our counsel before
making certain decisions. In the gym, it would be ridiculous to consider ourselves anything less than students
to the top PL training programmer in the world. The fact that he takes the time to write our programs for us is
an honor, and he cares about our progress. I honor that by giving it my all.
As the program got further along, and Dave’s training was in a down-phase, he came over and watched our
form and provided suggestions. I remarked once in the office that his programming was amazing, particularly
how some of the changes seemed to come about exactly when a particular part of my body was feeling
pretty beat up. Dave said, “Oh, Ted has been keeping me updated on every aspect of your training. Those
changes are no coincidence.” So yeah, Ted was a snitch, but I really appreciate it as it made for a great
program.

As we slip into our second time following this program, there are a few things I plan to change (or, more
accurately… things I plan to focus more on). They include:
1) More accurate numbers. I easily had the most failed lift attempts (usually at times when we
REALLY weren’t supposed to miss a lift). This is because I was completely guessing what numbers
my percentages should be based on. I like to say I was just “optimistic about my abilities” but the
truth is that I just lacked the experience to judge my jumps based on my warm-up progression.
2) Tighter nutrition. I’d like to put another ten to fifteen pounds on (and feel I have it in me) but I
also think I can make it a lean gain of weight this time… provided I eat cleaner.
3) Prehab. I intend to be smarter and avoid injury through proper warm-ups, mobility work, foam
rolling and corrective exercises (particularly band pull-aparts and shoulder stabilizer exercises). I
may also look into deep tissue massage and active release therapy.
4) Targeted free time. I plan to put some serious thought into choosing my free time exercises
(rather than just doing the things I WANT to work on that day).
5) Form. I have made huge improvements in my form, but I have a long way to go.
So, as you can see, I expect my second time through to be more productive. The S4 Program itself was
brilliant and I am not just saying that because its creator is responsible for any upcoming salary raises I may
receive. It is common to wrap up a training article with the advice to “give it a try.” I will say that if you are
going into things with that attitude do not even bother. Decide to do the S4 Program. Commit to it. Follow
through consistently and you will see improvements… guaranteed!

By Steve Gabrielsen
Hey guys and gals Lil’ Stevie here. I’m a 24-year old warehouse worker from Indianapolis, Indiana. I am a
6’3” tall super-heavy. I got into powerlifting at the end of 2009. I have done four meets (two raw and two
multi-ply). This is the first program that I have followed using the Conjugate Principles and I have been
following the program for the last 31 weeks (as of today) leading into my next meet, RPS XXX in Columbus,
Ohio. My current PRs are 710, 445, 600.
First off, I want to say that great training partners will take this program from great to awesome. I am
fortunate enough to train with Ted Toalston, Molly Edwards, Steve Colescott, Matt Goodwin, and on several
weekends some of Dave’s old training partners from Westside. These are the people that have really helped
maximize my progress throughout this program.
This program was the first Conjugate Method program I have done. You can expect the normal dynamic effort
and max effort days as well as some repetition days thrown into the mix. Dave did a great job keeping things
fresh with this program so movements never got stale.
Like any other program, I did have some trouble with parts. For the first 20 weeks we did our dynamic lower
work on Saturday at the elitefts™ S4 Compound. But did our Max Effort Upper work on Sunday. This was a
new thing for me that took quite awhile to adjust to. The other problem that I had with this was my lack of
spotters when I am not at the Compound. At week 20, Dave decided that it was time to bring back in the
Squat-based ME movements on Saturdays. This is the week that things really will begin to go up a notch.
I have been fortunate enough to stay pretty injury-free during this program. As long as you stay on your
mobility work, as well as following the restorations methods that Dave has written into the program you
should be good to go. As far as just feeling awful, you can expect that come the start of Week 21. That first
band wave is going to be a brutal one if you have followed the 20 weeks leading up to it.
Here is the big one. There is always a way to perform a movement, regardless of what is written in the
program. Dave has included a lot of specialty bars in the program. Some of you guys won’t have them
all. I know I didn’t. This is why, if you have the chance to drive somewhere within two-hours that has this
equipment, do it. Any number of guys will tell you that.
Ted Toalston has always been a lifter that I’ve looked up to. He competed around week 12 of this program
and jumped in with us around week 16. Ted suffered a low back injury over a year ago and this was his first
meet back. He showed well, but not where he was before the injury. Ted really got his legs back during this
program. You could see his confidence coming back with each week. While Ted did not have the meet he
wanted at WPC Worlds, the progress was evident in all three movements! With Dave’s programming, there is
no doubt Ted will destroy his PRs in the coming months!
Matt Goodwin, whom some of you may know, is the equipment sales guy here at elitefts™. Matt has trained
off and on with us for while, but really committed to training at the beginning of this program. He also
decided to throw on gear. Not only have Matt’s raw numbers gone up, but so have his equipped numbers.
Where he really learned the most was during our speed squat work the first 20 weeks. Look for Matt to hit a
big bench at the RPS XXX meet!

Last but not least, Mr. Colescott! Steve has made the biggest strides during this program. Not only strength-
wise, but in form and confidence. Steve along with Matt decided it was time to throw on some gear.
Regardless of the gear, Steve’s bench has made the largest strides during this program. He is hitting raw off
the chest, what he was hitting the first few weeks in the shirt! Steve still has tons left in the tank!
As this training cycle comes to an end, I am looking forward to the next. I am going to try and focus on
making sure I get the most out of the raw work that is done during the program. The only other thing that I
will be focusing on is recovery work. Making sure that the little things that come up during the training cycle,
don’t turn into big things as meet day approaches.
I want to wrap this up by just encouraging you that, no matter which program you decide to use out of this
book, commit to and believe in that program. If you put in the work and believe this program will work for you,
it will! Dave does an amazing job keeping you from overtraining, while giving you just the amount of work and
GPP that you need.

By Ted Toalston
I have been fortunate to have had Dave write almost all of my training programs. My preparations for the
WPC Worlds this year was another training cycle that was drafted on point. Something that Dave does
frequently in his programs is to include “free time”. This part of the program is added with very vague
guidelines on what to do and allows me, or whoever is following the program, to work on weak points that
have been identified during the session or in previous sessions. For example, if I was struggling with keeping
my knees out during today’s training I would do banded abductors during “free time” in some of the following
training sessions.
Something that I struggled with during this cycle was estimating my perceived max (PM). This training cycle
included basing many of the training weights off a percentage of a perceived max. The idea is great and it
would work splendidly by sparing having to actually take a max attempt but the variable is whether or not
your PM is accurate.
In hindsight, I believe that I overestimated my max and as a result trained at a higher percentage than
what my body could properly respond to and recover from. At about five weeks out from the meet, my body
basically crashed and everything felt heavy and labored. This also took a mental toll and had me questioning
whether or not to move forward with the meet. In addition, at about four weeks out, I pulled a muscle in my
right pec. At that point, I had a large knot in my pec and a considerable amount of tightness. After about a
week, it was feeling much better and the range of motion was almost 100%.
Feeling good again, I continued with my bench training and at about three weeks out, while doing a
moderate incline bench press, I tore something in the pec. This time things felt dramatically different than
they did a week earlier. There was a lot of bruising and a very distractive amount of pain associated with it.
My range of motion was also very limited. At this point, the decision was made to not bench again until the
meet and to determine attempts based on the likeliness of placing and how the warm-ups felt.
Looking back, I have determined two likely factors that contributed to this injury. The first is my
misunderstanding the training program. I was basing my raw bench work off my competitive shirted bench
max when this training should have been based off my raw bench max. This is a substantial amount of weight
difference and overtaxed by body. The second factor I believe contributed was keeping my bodyweight lower
during the training cycle. I simply did not have the mass to support the rigors of training and an injury was
the result.
I feel that the most improvement from this training cycle came in my squat. While I did not achieve a PR
and on meet day this was not oblivious I made substantial gains in my form, confidence and strength.
Since my back surgery and prior to this training cycle I struggled mentally while squatting and physically
my form was a constant effort. During this training cycle my form became automatic and my hesitation was
eliminated. I believe this was a result of squatting high in the beginning of the cycle and gradually working
to a competitive depth. This focused on the stronger points of the movement first and as confidence, and
strength, was built we worked the lower and more challenging parts of the movement.
Participating in this training cycle was Lil Stevie, Matt (Goodwin) and Medium Steve (Colescott). Matt and
Medium Steve are newer to powerlifting training and they showed dramatic improvement in every aspect of

their lifts. Lil Stevie has competed several times and has a good amount of training under his belt. I noticed
that during this training cycle he made dramatic improvement in his overall strength, confidence and form.
He really showed improvements in his ability to handle the pressures of the gear and improved his squat
depth. I believe these improvements were a result of his discipline but also because the design of the
program focused on the stronger points of the movements early in the cycle and gradually introduced work
for the sticking points and more challenging parts of the movements.

Creating a Champion: The Complete
Off-Season Approach for Volleyball
By Ryan Jobs
The goal of this article is not only to lay out a great volleyball program, but also to address a few of the
less emphasized (but by no means less important) performance principles. We will touch on and challenge
coaches and athletes alike to take a hard look at the fuel they are putting into their bodies. Additionally, we
would be remiss if we didn’t address the mindset of an 18- to 22-year-old elite volleyball player. Often, too
much is sought after in too little time and all that is achieved is mediocrity across the board. Athletes often
become overwhelmed by coaches’ requests or outside influences (internet) and just aim for the status quo.
I believe that there is a disconnect along the lines somewhere between what the athlete thinks is expected
of him/her and what the coach needs. An example of this is the off-season program: said athlete goes
away from the season thinking he/she needs to add six inches to his/her vertical. Yet, in reality, the coach
is hoping for a bit more explosiveness, the intuition to be in the right place at the right time, and durability.
(We could argue that the first two are interconnected, as improved strength and explosiveness will lead to
the ability to get to positions faster).
Now, as a college athlete, your coach has recruited you for a reason, sometimes two. If the main reason
you were brought in was because you were the best server in the league, plus you can also dig balls with
best, then you better be able to bring it every night on every serve. So while adding six inches may seem
cool, coach just really wants a consistently great serve and a positionally-sound player—and he needs it all
season long.
How do we get that? How do we improve on it from year to year? As an overhand athlete, there are
several repetitive movement patterns that need to be solidified from the get-go. If your shoulder joint is
sloppy, it is only a matter of time before you spend time in rehabilitation. We understand that a volleyball
player’s shoulders are generally more flexible than most—it’s what has predisposed them to success in
the sport up to this point. They have a bigger power producing range. However, the downside is that the
majority of athletes have built up hitting strength and reinforced that movement pattern, but they have
not equally addressed the ability to control the deceleration of the arm. Over time, this can produce a
sloppy shoulder… and the potential for a shortened season and possibly a shortened career. In addition
to getting into positions quickly and efficiently, there needs to be a base of strength that allows for such
movement to happen all year, without injuries creeping in. I know that sounds harsh, but the fact is that
training has changed.
The program below is an example of a great overall strength program with minor focuses on injury
prevention. Although it would easily be argued that overall strength inherently reduces the risk of injury,
what we are zeroing in on is shoulder and hip stability—the two prime culprits in volleyball injuries. It is no
longer good enough to ‘hit the weights’ in the summer and hope things are better in the fall. Athletes need
to focus their training to reach the next level of their athletic abilities.

FMS and Movement Prep
First off, it should be known that we FMS (Functional Movement Screen) every athlete. They are then
given a priority corrective pattern or two. The Mobility/Stability Suggestions in the programming grid
are dictated solely by an athlete’s individual assessment. Get screened and put your individual
correctives in that space in order of priority. It has been incredibly eye opening to see how such high
level volleyball athletes can score so low on the FMS and still perform well. Where we have seen immense
benefit is in injury reduction. Top players getting hurt less = more wins. Simple.
Corrective examples may be:
• Stiff Arm Pulldowns
• ½ Kneeling t-spine rotations
• Hip flexor mobility
• Leg Lowering Progressions
• Push-plus, Wall Slides (Scapulae Work)
• Ankle Mob work
Each and every lift begins with a movement prep phase. This 8- to 10-minute span covers SMR (foam
rolling, lacrosse ball, stick work), thoracic mobility, shoulder stability, ankle mobility, glute activation, and
entire body locomotion in multiple planes of motion.
Movement prep example would be:
6-8 reps per side: 1 set of each.
Ball SMR / Foam Roll

Hip Flexor Mob w/ CE
Double Leg Hip Bridge w/ Knee Ext
Bent Knee 4 Way Mini Band Walks
Heel Sit Quadruped T/S Ext/Rot
Top of Push Up SL Ankle Mob
Feet Elevated Scap. Pushups
Squat Prying
Forward Walking SL RDL
Walking Lunge w/ Overhead Reach
Cross Behind Lunges

Phase 1- Hypertrophy Emphasis
Alternate between days 1, 2 (& 3 if included in phase). Lift 3-5 times per week, avoiding 3 consecutive
days of lifting.
Day 1
Order Exercise Sets x Reps Rest Notes

1 Box Jumps 3x6 90s Focus on landing mechanics with proper
hinge patterning, avoiding excessive
forward movement at the knee joint and
rising of the heels, as many quad-dominant
volleyball athletes have fallen into the habit
of doing.
2 Deadlift Variation 3x6 120s Adjust variation accordingly. Depending on
hamstring flexibility and body proportions
and height, some players may need to be
doing rack deadlifts to keep a neutral spine
at the bottom.
3a Prone DB Row 4x8 60s
3b DB Bench Press or DB 4x8 60s DB Floor Press can be a more shoulder-
Floor Press friendly option, especially for some of
the excessively tall athletes common in
volleyball.
4a Hip Flexor Stretch 2x30s each 0
side
4b Shoulder Elevated 3x10 45s Additional posterior chain work helps to
Barbell Hip Extension correct quad and hamstring imbalance
which is commonly present in volleyball
athletes.
5a Face Pulls 3x10 45s
5b Rollouts- Ab Wheel or 3x10 45s
Swiss Ball

Day 2
1 Medicine Ball Slams 3x6 60s

2 Squat Variation 3x10 120s Depending on experience and proportions,
choose appropriate variation.
3a Standing DB 4x8 60s Avoid excessive external rotation at the
Shoulder Press shoulder joint, keeping elbows ahead of
frontal plane when elbows are flexed.
3b Glute Ham Raises or 4x6-10 60s
Swiss Ball Leg Curls
3c Pec Stretch 30s hold 0s
each side
4a Pull-ups 4x8 60s Add bands or weight as needed.
4b YLTWs 4x6-8* 45s *Perform 6-8 of each movement.
5a Farmer’s Walk 2 walks each 30s Keep torso completely vertical. Walk as
hand though it is a normal farmer’s walk.
5b Mobility/stability
Phase 2: Strength Emphasis
Day 1:

1 Squat Jumps 3x5 120s Use 30-50% of squat 1RM. Rapid
countermovement jump and mechanically
sound landing.
2 Deadlift Variation 2x5 180s Adjust variation accordingly. Work up to two
heavy sets at ~5RM load.
3a Neutral Grip Pull-Ups 4x5 120s Use weight belt or band to adjust as
necessary
3b Mobility/Stability
4a Bulgarian Split Squats 3x6 90s
4b Rear Delt Flies 3x10 90s

Day 2
1 Hang Clean 2x5 120s

2 Squat Variation 4x5 180s Depending on experience and proportions,
3a Shoulder Press 3x5 180s If shoulder and experience permits, use
barbell press, but DBs can be used if
necessary.
4a Romanian Deadlifts 3x8 60s

5a Single Arm Farmer’s 2-3 walks 30s
Walk
5b Mobility/stability
Day 3
1 Overhead Med Ball 2x5 120s

Toss
2 Bench Press 3x5 180s Depending on experience and proportions,
3a One Arm DB Row 4x8 120s
3b Mobility/Stability 4x6-10
4a Lateral Lunge 3x5/side 90s

4b ½ Kneeling Chop 3x8/side 90s
5a Face Pulls 3x10 90s *Perform 6-8 of each movement.

Phase 3: Power Emphasis
Day 1- Lower Power, Upper Strength:

1 Power Cleans 4x5 180s
2 Depth Jumps 3x6 180s
3 Repeat Maximum 3x8 180s
Vertical Jumps
4a DB Bench Press 3x6 90s Adjust variation accordingly. Work up to two
heavy sets at ~5RM load.
4b Bent Over Row 3x8 90s Use weight belt or band to adjust as
necessary
4c Mobility/Stability
5a Barbell Rollouts 3x10 90s
5b Prone Ys 3x10 90s
Day 2- Upper Power, Lower Strength:
1 Med Ball Slams 4x5 120s

2 ½ Kneeling Med Ball 3x8 120s
Rotation Throw
3 Plyo Pushups 3x8 120s
4a Squat Variation 2x5 120s If shoulder and experience permits, use
barbell press, but DBs can be used if
necessary.
5a Romanian Deadlifts 3x8 60s

Day 3:
1 Hang Clean 3x5 180s

2 Box Jumps w. Single 3x8 120s Alternate landing legs.
Leg Landing
2 Deadlift Variation 1x5 180s Depending on experience and proportions,
3a Chin-Ups 4x8 120s
3b Mobility/Stability 4x6-10
4b DB Shoulder Press 3x5/side 90s

4b Glute Ham Raise 3x8 90s
5a Standing Wood Chop 3x8/side 90s *Perform 6-8 of each movement.
As we near the pre-season, we will add in a GPP day. This is also a day to add in a few more positional
specific movements and reasoning that will be talked about in the mindset section below. This generally
includes mini circuits of the following:
• Prowler Pushes
• Sledge Hammer Strikes (overhand rotational power)
• Uphill Bounds (power development for blocking and hitting)
• Uphill Bear crawls (vest +sled for increased resistance)
• Reactionary change of direction drills (getting to positions efficiently)
• Battle Ropes (Just because they are cool)
• Farmer Walks (increased grip strength is tied to improved shoulder health
• Various sled work (rows, presses, Ys, carioca) (no eccentric loading)
• Hand-over-hand rope rows
• Some ladder/footwork patterning (great for telling the newly strengthened muscles to move explo-
sively in a real world scenario)

Nutrition: Many athletes and coaches have the off-season training down. We included the program above
because it works with the athletes we have, and they have had great success. Programming aside, we
had the best results when we can get the athletes to make small but significant nutritional and mindset
adjustments. Coaches: spend the time here before your athletes head off for the summer. Don’t just send
emails with information after they have left; lay everything out. Many of your athletes are visual learners—
bring the actual food in to a practice. The time invested here will pay in spades later on. Most of the kids
we see now are finally catching on to the fact that breakfast is a non-negotiable meal. The problem is we
haven’t gone far enough and are having to clarify that Rice Krispies are not fuel for an athlete! Often we get
the “I don’t have time” objection. One of my favourite tricks for eggs is the “omelette in a bag.” Put everything
you would normally eat in an omelette in a Ziploc freezer bag, seal it, and drop it in a pot of boiling water.
Go do your hair (for the ladies). Come back... done. There are a ton of other tricks, but the point here
is that we are taking things a step further now. If a typical 18-year-old isn’t practically walked through
something, he/she will forgot it like a four-minute-old post on his/her newsfeed. You may be surprised how
many athletes aren’t at least taking a multivitamin, let alone fish oil and eating an appreciable amount of
veggies...These are the new basics, folks. No excuses.
Sample off season meal plan:
Breakfast • 3-5 egg omelette with peppers, onions, spinach.
• 1 piece of sprouted grain toast with natural almond but-

ter and honey
• 3 fish oil capsules
• Multivitamin
Mid-Morning • A couple handfuls of raw nuts
• A fruit of your choice (apple, pear, mango)
• A hardboiled egg
Lunch • Chicken spinach salad- spinach, one chicken breast,
cashews, peppers and onion. (Consider cottage cheese,
olive oil and vinegar, or even frozen blueberries as an
alternative to dressing)
- You can make the salad into a whole-wheat wrap if

some extra
carbohydrates are needed.
Afternoon • Fruit/Protein shake (ex. milk/water, frozen blueberries,
mangoes, whey protein powder, Greek yogurt)
Dinner • Vegetable stir fry with spices (frozen vegetable medleys
work great for quick stir fries).
• 1 Large piece of salmon

Mindset - This one is a tough nut to crack. Eating and lifting are things young athletes can comprehend
for the most part. Mental mastery, or at least the ability to objectively look at one’s abilities, is a skill that
very few young athletes grasp until much later in their careers. As coaches, we need to be clear here, and
athletes—you need to ask more questions. In the end, everyone wants to win, and doing that little extra that
helps facilitate that is the coach’s job to communicate and the athlete’s job to own. Self promotion at the
detriment of the team is selfish and short-sighted. Make two small things very clear to each athlete that will
help the team improve as a whole (on top of the main off-season goal—improved strength, more vertical,
etc.): 1) As an athlete, you need an extremely tight focus in your training regimen. If you chase too many
rabbits, you will catch none since chasing a single rabbit is already an immense challenge in itself. Hence, if
your goal is overall strength and you are using a program like the one above, take a minute to go over some
drills or exercises that will allow you to keep your focus on your goal. 2) Know your weak points, and if you
don’t know them, ask! What I am getting at here is that there needs to be some connection between the
movement patterns we are looking to improve and how they are specific to volleyball. For example, getting to
a position is huge in volleyball. If you struggle with being a step too slow, strength program is only going to go
so far with helping that. So don’t forget to include some footwork patterning. On the other hand, if you have
a tough time opening with your lead foot to recover, spend a few minutes really pushing the boundaries of
your comfort level on that movement. It will do wonders for grooving that skill when it is required next season.
Increased strength is certainly important, yes, but on top of that is solid technique. Therein lays the key to an
off-season mindset—to improve those little techniques along with making strength gains… and being able to
see that it is those small things that show up in the fifth set of the state championship.
About the Author
Ryan Jobs, B.H.K., is FMS Level 2 certified and is the owner/director of Coastal Fitness and Coastal Athletic
Performance in Langley, British Columbia. Working with Volleyball Canada at a grassroots level, Ryan and his
team are working hard to bring the quality of young volleyball players to a higher level as they finish their high
school careers and begin post-secondary play. Team Coastal is also the strength and conditioning team for
Columbia Bible College, having produced the 2011 BCCAA Men’s Volleyball National Champions. “We have
a strong passion and commitment to raising the level of coaching for young athletes. We’re helping them
move better, feel better, and perform better through proper screening and assessment, solid progression-
based program design, and nutritional and mindset support. This complete approach is the new standard
in athletic performance training, and Coastal is proud to be on the leading edge.” Ryan is a member of the
Results Fitness University Mastermind Group. For more info check out www.coastalfitness.ca

A Runner’s Guide to the Galaxy
By Dianne Sykes-Scope
The constant stream of high-energy runners in flashy gear wiz through the NYC ING Expo as I write this.
The marathon has just been cancelled. In the wake of Sandy, life here in New York seems to be altered
indefinitely.
Now that race day has passed, runners that we train with did not lose perspective. Although disappointed,
many of them stayed grounded by the unprecedented destruction throughout the area. In fact, one woman
ran 26.2 miles that morning with a pack on her back, delivering food and supplies to folks in Long Beach
and the Rockaways who lost everything except the very clothes they were wearing.
The original purpose of this article was to share a training plan for the middle distance runner to increase
performance, decrease injury, and hit a PR on race day. I still offer the program, but I do so now with a
different goal in mind. The initial danger, immense cleanup effort, and subsequent gas shortages that
Sandy caused have certainly supported Darwin’s Theory. Every human being has the incredible power to
put one foot in front of the other and run. The following guide will show you just how to harness that power
to survive, thrive, and rise to go anywhere in the galaxy!
The average human being has enough energy in storage (our fat cells) to run at least a dozen back-to-back
marathons without stopping. Furthermore, this incredible biological engine requires very little fuel and can
keep us going for hours. It is a masterpiece in efficiency and gives us serious rank as endurance animals.
It is your special responsibility to develop the fundamentally human skill of running to your full genetic
potential. Your life depends on it.
Here’s how:
Create massive strength. Many people who consider themselves runners are part of an almost counter
culture in the world of fitness. They wouldn’t be caught dead in a gym. Bad move! Creating exceptional
endurance starts with building muscle strength. To prevent common running injuries like plantar fasciitis,
Patellar-Femoral Syndrome, and bursitis, it’s imperative to create balance in the musculoskeletal system.
• Start with three days of resistance training per week.
• Use weights heavy enough to fatigue you within 30-40 seconds.
• Incorporate power movements.
• Use corrective exercises to warm up.
• Centralize your workout with core training.
• Build strength in your “off” season.

Here is an example of the program we used to prepare our athletes for the NYC marathon:
Warm-up:
• Butt kicks: 45 seconds
• Leg Swings: 15 each leg
• Clam Shell: 15 each leg
• Total Body Extension: 45 seconds
• Inchworm: 10 reps
• Figure 4 Stretch: 30 seconds per side
• Bird Dog: 10 each side
• Crossover lunge: 10 each leg
• Core—repeat this circuit three times with 30 seconds rest between circuits:
o Plank with alternating reach: 30 seconds
o Stir the Pot: 30 seconds
o Superman: 30 seconds
Power—repeat this exercise 2x with 1-minute rest between sets:

• Turkish Get ups: 8 on each side
Strength 1—repeat 3x with 1 minute of Figure 4 Stretch between each circuit:

• Single Leg Deadlift: 10 each leg
• Renegade rows: 10 each arm
• Pushups: 30 seconds
• Spiderman crawl: 30 seconds
Strength 2—repeat this circuit 3x with 1-minute hip flexor stretch between circuits:
• Lateral lunge: 10 each leg
• Push Press: 10 reps
• Clockwork: 20 seconds each direction

Finisher—do 8 rounds of the following:
• Speed Squats: 20 seconds
• Squat Jumps: 20 seconds
Foam roll to cool down.
This strength training program is a great foundation for building strength in runners. If you have recently
competed or peaked your performance, this plan can be used during a maintenance cycle in your overall
run training.
In order to launch the endurance beast within, begin with the following running program. The best thing
about this particular training format is that it allows you to work through your personal challenge pace—
which we define as the point at which you can keep moving but can’t talk.
Day 1—Run 4 miles at your challenge pace

Day 2—Run 5 miles at the same pace as Day 1
Day 3—Run 6 miles at the same pace as Day 1
Day 4—get to a local track and run 3 miles of the following intervals:
• Warm up for 1/2 mile
• 400m (1 lap) at your maximum effort (Time it)
• 400m slow jog
Repeat for the 3 miles, timing each fast 400m and set a goal to keep your time within 5 seconds of your
start pace.
This program coincides with the strength training plan as part of your maintenance or foundation phase.
Whether you are training for an upcoming five miler, recovering from a marathon, or just starting out, this
guide fosters the growth of your innate stamina. It is your opportunity to create fitness you can always
count on—and in times of great chaos, immense endurance is your best asset.
About the Author
Dianne Sykes-Scope is the owner and head trainer at http://www.achievefitnessny.com and is a member of
the Results Fitness University Mastermind group.

Training for Busy Joes and Janes
By Mike Wunsch
The Story
Our society has gotten busier and busier with jobs that have us move less and less. Long gone are
the days when most of us had physically demanding jobs and also physically demanding hobbies. Now
it appears that the “average Joe and Jane” are more overweight, in more pain, and move with more
dysfunction than previous years.
Time spent establishing careers and families quite often takes up all of our time. In fact, time is the
number one excuse for people not exercising properly or enough. If we take this into consideration, it
becomes apparent that exercising four to six days a week for one to two hours is not typical for Joe and
Jane. Many people are hard pressed to lift more than two days a week consistently and even fewer can
maintain three times a week for any extended period of time. The ones who steadily train for extended
time frames are not Joe and Jane—they are the exception these days.
The Program
This program is geared for busy Joe and Jane who want to Look, Move, and Feel better. It has an A day
and a B day that are alternated every workout. It has two phases, and it is designed to be performed two
to three times per week. In turn, each phase is designed to be performed for four to six weeks. Thus, we
now have a plan that can be done twice a week for two months and up to three times per week for three
months. Each phase begins with low volume and “light” loads. The number of sets performed and the
load both increase with each passing week. There are two nutrition goals that are to be completed during
phase one and two more for phase two.
The session begins with Self Myofascial Release (SMR). This is done with LaCross balls and foam rolls
at Results Fitness (use whichever implement is available). It then proceeds to the RAMP section of the
session. The (R)ange of Motion, (A)ctivation, (M)ovement, (P)reparation begins with very basic moves with
low intensity and RAMPS up in intensity. These stretches and moves are designed to prepare the body for
a high intensity, total body sessions. The idea of the RAMP is that it starts out very simple and slow—with
low metabolic and muscular demands progressing to more complex moves and higher demands. Once the
RAMP is finished, the core temperature is elevated, the muscles are activated, and the mind is ready for
more intense work.
The idea of the RAMP is that it is composed of stretches and exercises that are intertwined with each
other in a specific order to improve movement as a whole. It is associated very closely with the Functional
Movement Screen. The quality of movement will improve while the RAMP is being performed.

The Core Training part of the session is done immediately after the RAMP. The exercises are noted with an
A and a B. The A exercise is done first, followed by the B exercise. When the first set is done, the A exercise
is repeated and is followed by the second B set. There is no rest after the A exercise, only after the B
exercise. One will notice that the core training section of the workout consists of exercises that keep the
spine stable and transfer force. These are the main functions of the core.
The Power Development section is done after the Core Training on Day A. As one ages, the loss of muscle
tissue increases at a slow and steady rate. However, the loss of power development is even faster. Power
Development exercises are excellent for fat loss and coordination. These are typically explosive in nature
and done with tremendous force. They tend to be very fun as well!
After Core Training on Day B, the Combination section is performed. These are exercises that require
total body movement that don’t necessarily fit into any one perfect category. They require a lot of muscle
contraction throughout the entire body and really elevate the heart rate and metabolism.
Resistance Training is the fourth section of the program and is the backbone of the entire program. This is
the traditional strength-training portion. These exercises rely heavily on the muscular system and are the
main force behind elevated metabolism. Multi-joint, total body strength exercises are chosen.
Exercise 4a is performed followed by a sixty-second rest. Exercise 4b is then performed and immediately
followed by an active recovery exercise. Then, 4c is performed. After the 4c exercise, the second set of 4a
exercises can be performed. The main idea is that one can add in several exercises and/or stretches that
improve movement quality without adding more time to complete the session. The moves have a very low
intensity level, allowing one to recover before the next strength move is performed. This can be considered
“Active Recovery.” These exercises are the same ones performed during the RAMP. This allows a higher
frequency of corrective strategies to be performed. Once all the desired sets of 4a, 4b, and 4c are done,
move on to the 5a, 5b, and 5c exercises.
Energy System Training (EST) is performed after the Resistance Training section is done. This can be
thought of as “cardio.” Only after the entire program has been completed up to this point can the EST
performed. These are very short, high intensity intervals for an extra caloric burn at the end of the session.
There are no parameters for long, slow-duration cardio, as the main goal of this program is to look, move,
and feel better.
The session is not complete until post workout nutrition and SMR are done. A protein shake is taken and
the same SMR that was done at the beginning is repeated. This allows one to recover quicker and be able
to perform better for the next workout.
Phase Two is to be performed after Phase One has been completed. Phase One can last up to six to eight
weeks as long as progress is being made. Phase Two is executed the same as Phase One. The difference is
that the number of repetitions is lower, allowing for more load and intensity. All of the categories have been
progressed with slightly more challenging moves and intensities. The nutritional guidelines have also been
changed, along with the corrective strategies during the RAMP and as active recovery exercises.
Mike Wunsch is the Training Director at Results Fitness

www.resultsfitnessuniversity.com

RESULTS FITNESS
Elite FTS Elite FTS
Phase 1 Transform Phase 1 Transform
Day: Day:
DAY DAY
A Date: B Date:
Order RAMP Sets Reps TempoRest Order RAMP Sets Reps Tempo Rest
1 Ball SMR / Foam Roll 1ea 5-10 slow 0 Memb: 1 Ball SMR / Foam Roll 1ea 5-10 slow 0 Memb:
Hip Flexor/RF Stretch 1 1ea 30s 0 Hip Flexor/RF Stretch 1 1ea 30s 0
Passive Lock SL Hip Bridge 1 8ea 121 0 FMS Priority: SM Passive Lock SL Hip Bridge 1 8ea 121 0 FMS Priority: SM
Side Lying Clam Shells 1 8ea 121 0 ASLR Side Lying Clam Shells 1 8ea 121 0 ASLR
Sidelying rib pulls 1 8ea slow 0 Re-test score: Sidelying rib pulls 1 8ea slow 0 Re-test score:
1/2 Kneeling Ankle Mob w/ Dowel 1 8ea 121 0 1/2 Kneeling Ankle Mob w/ Dowel 1 8ea 121 0
Scapular push ups 1 8 222 0 Date: Scapular push ups 1 8 222 0 Date:
Toe Touch Squat to Stretch 1 8 slow 0 Toe Touch Squat to Stretch 1 8 slow 0
Wall Knee Drive 1 5ea 151 0 #1 Take your fish oil & multi-vitamin daily. Wall Knee Drive 1 5ea 151 0 #1 Take your fish oil & multi-vitamin daily.
Dowel RDL 1 8 222 0 (check box on right if completed) Dowel RDL 1 8 222 0 (check box on right if completed)
Bottoms Up Split Squat 1 6ea slow 0 #2 Write down what you eat in your journal. Bottoms Up Split Squat 1 6ea slow 0 #2 Write down what you eat in your journal.
Alternating Lateral Squat 1 6ea slow 0 (check box on right if completed) Alternating Lateral Squat 1 6ea slow 0 (check box on right if completed)
Order Core Training Sets Reps TempoRest Lbs Lbs Lbs Lbs Lbs Lbs Order Core Training Sets Reps Tempo Rest Lbs Lbs Lbs Lbs Lbs Lbs
2a Front Plank 1-2 1 30-60 0 2a Prone cobra 1-2 4 181 0
2b Tall Kneeling Anti-Rot Press 1-2 12ea 121 60s 2b Farmers carry 1-2 1 30s 60s
Order Power Development Sets Reps TempoRest Lbs Lbs Lbs Lbs Lbs Lbs Order Combination Sets Reps Tempo Rest Lbs Lbs Lbs Lbs Lbs Lbs
3 Medicine Ball Slams 3-4 10 X 60s 3 Squat - SA Cable Row 2 12ea mod 60s
Resistance Training Resistance Training

Order Exercise Sets Reps TempoRest Lbs Lbs Lbs Lbs Lbs Lbs Order Exercise Sets Reps Tempo Rest Lbs Lbs Lbs Lbs Lbs Lbs
4a Goblet Squat 1-3 15 Slow 60 4a Romanian Deadlift 1-3 15 Slow 60
4b Standing Cable Rows 1-3 15 Slow 0 4b Overhead Press 1-3 15 Slow 0
4c sidelying rib pulls 1-3 8ea slow 0 4c sidelying rib pulls 1-3 8ea slow 0
5a 1 Arm DB RDL off step 1-3 15ea Slow 60 5a Split Squat 1-3 15ea slow 60
5b Push Ups 1-3 15 Slow 0 5b Kneeling Wide Grip Pulldown 1-3 15 Slow 0
5c pass leg lowering 1-3 8ea slow 0 5c pass leg lowering 1-3 8ea slow 0
Energy System Training Sets Reps Work Rec Reps Energy System Training Sets RepsWork Rec Rec Reps
6 bike intervals 1 3-7 15s 45s 6 bike intervals 1 3-7 15s 45s
Notes Notes
Regeneration Regeneration
Foam Roll Protocol Foam Roll Protocol
We are the best part of our members day everyday

RESULTS FITNESS
Elite FTS Elite FTS
Phase 2- Transform Phase 2- Transform
Day: Day:
DAY DAY
A Date: B Date:
Order RAMP Sets Reps TempoRest Lbs Lbs Lbs Lbs Lbs Order RAMP Sets Reps Tempo Rest
1 Ball SMR / Foam Roll 1ea 5-10 slow 0 Memb: 1 Ball SMR / Foam Roll 1ea 5-10 slow 0 Memb:
3 Position Hip Flexor Stretch 1 1ea 30s 0 3 Position Hip Flexor Stretch 1 1ea 30s 0
Hip/Thigh Extension 1 8ea 121 0 FMS Priority: TSPU Hip/Thigh Extension 1 8ea 121 0 FMS Priority: TSPU
Standing Mini Band Knee In/Outs 1 5 151 0 RS Standing Mini Band Knee In/Outs 1 5 151 0 RS
Bent Over T/S Ext/Rot 1 8ea slow 0 Re-test score: Bent Over T/S Ext/Rot 1 8ea slow 0 Re-test score:
SL Wall Ankle Mob 1 8ea 121 0 SL Wall Ankle Mob 1 8ea 121 0
Inchworms 1 6 slow 0 Date: Inchworms 1 6 slow 0 Date:
Squat to Stand 1 1 8 slow 0 Squat to Stand 1 1 8 slow 0
Walking Knee Hugs 1 8ea norm 0 #3 Drink a Post Workout Recovery Shake Walking Knee Hugs 1 8ea norm 0 #7 Drink a post workout recovery shake.
In Line Lunge 1 6ea slow 0 (check box on right if completed) In Line Lunge 1 6ea slow 0 (check box on right if completed)
Walking Lateral Lunge 1 8ea norm 0 #4 Eat Protein at Each Meal Walking Lateral Lunge 1 8ea norm 0 #5 Eat protein at each meal.
(check box on right if completed) (check box on right if completed)
2 Side Plank 1-2 1ea 20-40s 60s 2 Horizontal woodchop 1-2 12ea mod 60s
Order Combination Sets Reps TempoRest Lbs Lbs Lbs Lbs Lbs Lbs Order Power Development Sets Reps Tempo Rest Lbs Lbs Lbs Lbs Lbs Lbs
3 DB Front Squat - Press 2-3 10 fast 45 3 KB Swings 3-4 10 X 45s

4a Lateral Lunge 2-4 10ea mod 90 4a Step Ups 2-4 10ea mod 90
4b 3 Point DB Row 2-4 10ea mod 0 4b SA DB OH Press 2-4 10 mod 0
4c Standing Mini Band Knee In/Outs 2-4 5 151 30 4c Standing Mini Band Knee In/Outs 2-4 5 151 30
5a High Handles Hex Bar DL 2-3 10 mod 90 5a Front Squat 2-3 10 mod 90
5b Push Ups 2-3 10 mod 0 5b 1/2 Kneeling MG Pulldowns 2-3 10 mod 0
5c Birddog 2-3 8ea 121 30 5c Birddog 2-3 8ea 121 30
6 BW circuit: 1 3-6 15s/ea 60 6 MB circuit: 1 3-6 10s/ea 60
Speed squats, Mtn climbers, jumping jacks Notes MB chest pass, side throw w/ step, scoop toss Notes
Foam Roll Protocol Foam Roll Protocol

RESULTS FITNESS
Client Name : Client Name :

Phase 3 Transform Phase 3 Transform
Day: Day:
DAY DAY
A Date: B Date:
Order RAMP Sets Reps TempoRest Order RAMP Sets Reps Tempo Rest Lbs Lbs Lbs Lbs Lbs
Ball SMR / Foam Roll 1ea 5-10 slow 0 Memb: TYPE Ball SMR / Foam Roll 1ea 5-10 slow 0 Memb: TYPE
Hip Stretch / Mobilization 1 0 Hip Stretch / Mobilization 1 0
Hip Stability (sagittal) 1 0 FMS Priority: Pattern Hip Stability (sagittal) 1 0 FMS Priority: Pattern
Hip Stability (multiplanar) 1 0 Pattern Hip Stability (multiplanar) 1 0 Pattern
Thoracic Spine Mobility Exercise 1 0 Re-test score: Thoracic Spine Mobility Exercise 1 0 Re-test score:
Ankle Mobility Exercise 1 0 Ankle Mobility Exercise 1 0
Scapular Stabilizer Exercise 1 0 Date: Scapular Stabilizer Exercise 1 0 Date:
Squat Patterning / Mobility Exercise 1 0 Squat Patterning / Mobility Exercise 1 0
Hip Separation Exercise (SL Stance) 1 0 Nutrition Steps to Success Hip Separation Exercise (SL Stance) 1 0 Nutrition Steps to Success
Sagittal Plane Lunge 1 0 (check box on right if completed) Sagittal Plane Lunge 1 0 (check box on right if completed)
Frontal or Transverse Plane Lunge 1 0 Nutrition Steps to Success Frontal or Transverse Plane Lunge 1 0 Nutrition Steps to Success
(check box on right if completed) (check box on right if completed)
1 Dynamic/Integrated Stab 2-3 60s 1 Dynamic/Integrated Stab 2-3 60s
Order Power Development Sets Reps TempoRest Lbs Lbs Lbs Lbs Lbs Lbs Order Power Development Sets Reps Tempo Rest Lbs Lbs Lbs Lbs Lbs Lbs
2 Power 2-3 45s 2 Power 2-3 45s

3a Bend 2-3 12 mod 0 3a Squat 2-3 12 mod 0
3b Push 2-3 12 mod 0 3b Pull 2-3 12 mod 0
3c Lunge 2-3 12 mod 0 3c Single Leg Stance 2-3 12ea mod 0
3d Mobility/Stability 2-3 60s 3d Mobility/Stability 2-3 60s
4a Pull 2-3 12 mod 0 4a Push 2-3 12 mod 0

4b Combination Exercises 2-3 12 mod 0 4b Combination Exercises 2-3 12 mod 0
4c Mobility/Stability 2-3 30s 4c Mobility/Stability 2-3 30s
5 Finisher 5 Finisher
Notes Notes
Foam Roller Protocol Foam Roller Protocol

RESULTS FITNESS
Client Name : Client Name :
Phase 4- Transform Phase 4- Transform
Day: Day:
DAY DAY
A Date: B Date:
Order RAMP Sets Reps TempoRest Order RAMP Sets Reps Tempo Rest Lbs Lbs Lbs Lbs Lbs
Ball SMR / Foam Roll 1ea 5-10 slow 0 Memb: TYPE Ball SMR / Foam Roll 1ea 5-10 slow 0 Memb: TYPE
Hip Stretch / Mobilization 1 0 Hip Stretch / Mobilization 1 0
Hip Stability (sagittal) 1 0 FMS Priority: Pattern Hip Stability (sagittal) 1 0 FMS Priority: Pattern
Hip Stability (multiplanar) 1 0 Pattern Hip Stability (multiplanar) 1 0 Pattern
Thoracic Spine Mobility Exercise 1 0 Re-test score: Thoracic Spine Mobility Exercise 1 0 Re-test score:
Ankle Mobility Exercise 1 0 Ankle Mobility Exercise 1 0
Scapular Stabilizer Exercise 1 0 Date: Scapular Stabilizer Exercise 1 0 Date:
Squat Patterning / Mobility Exercise 1 0 Nutrition Steps to Success Squat Patterning / Mobility Exercise 1 0 Nutrition Steps to Success
Hip Separation Exercise (SL Stance) 1 0 (check box on right if completed) Hip Separation Exercise (SL Stance) 1 0 (check box on right if completed)
Sagittal Plane Lunge 1 0 Nutrition Steps to Success Sagittal Plane Lunge 1 0 Nutrition Steps to Success
Frontal or Transverse Plane Lunge 1 0 (check box on right if completed) Frontal or Transverse Plane Lunge 1 0 (check box on right if completed)
1 Dynamic/Integrated Stab 1-2 60s 1 Basic/Static Stability 1-2 60s
Order Combination Sets Reps TempoRest Lbs Lbs Lbs Lbs Lbs Lbs Order Combination Sets Reps Tempo Rest Lbs Lbs Lbs Lbs Lbs Lbs
2 Combination 2 Combination

3a Bend 3-4 10 mod 0 3a Squat 3-4 10 mod 0
3b Push 3-4 10 mod 0 3b Pull 3-4 10 mod 0
3c Single Leg Stance 3-4 10ea mod 0 3c Lunge 3-4 10ea mod 0
3d Pull 3-4 10 mod 0 3d Push 3-4 10 mod 0
3e Mobility/Stability 3-4 90s 3e Mobility/Stability 3-4 90s
Energy System Training Sets Reps TempoRest Energy System Training Sets Reps Tempo Rest
4a Bend (EST) 1-2 0 4a Squat (EST) 1-2 0
4b Push (EST) 1-2 0 4b Pull (EST) 1-2 0
4c Locomotion 1-2 0 4c Locomotion 1-2 0
4d Pull (EST) 1-2 120s 4d Push (EST) 1-2 120s
Notes Notes
Foam Roll Protocol Foam Roller Protocol

Copyright Notice
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any means, electronic or mechanical, including photocopying, recording, or by any information
storage and retrieval system, without the expressed written permission from Elitefts. Fines
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44 More PR Breaking Training Programs

6. Intro from Dave Tate

7. Josh Bryant—Three days a Week Strength Routine

13. Clint Darden—Speed Deadlift Program

19. Chad Walker—Squat Cycle

22. Chase Karnes—Strongman Nationals

33. David Allen—4 Weeks to Bigger Arms

36. Jo Jordan—Six Week Squat Program

38. Adam Driggers—12 Week Meet Cycle

41. Mike Robertson—Save Your Ball and Sockets!

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141. Jen Petrosino—Raw Meet Prep

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185. JL Holdsworth—Bigify Diet

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211. Vincent Dizenzo—Triples, Doubles, Singles

214. David Allen—4 Weeks to Bigger Arms

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223. Brad Kelly—The One-Two Punch

225. Brian Carroll— 8-Week Strength Peaking Program

230. Adam Plagens—Training the Tactical Athlete

232. Scott Yard—A Meet Cycle for Success

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257. Dave Tate—Complete 31-week S4 Program

323. a. Reflections on the S-4 Program by Steve Colescott

327. b. Reflections on the S-4 Program by Steve Gabrielsen

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335. Mike Wunsch-TTraining for Busy Joes and Janes

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elitefts.com Programs That Work 2 | 4

YOUR 8-WEEK PLAN:

6/3 6/3 6/3 3/3

1 Glute Ham Raises 3/6 3/6 3/6 3/6

7 | Programs That Work 2 elitefts.com

6/1 6/1 6/1 6/1

8/1 8/1 7/1 6/1

2 Planks (30 seconds) 3/1 3/1 3/1 3/1

elitefts.com Programs That Work 2 | 8

15/1 12/1 10/1 6/1

2/5 2/5 2/5 2/3

3 Neutral Grip Pull Ups 3/10 3/8 3/6 3/6

3 Glute Ham Raises 3/6 3/6 3/6 3/6