Layne Norton PPP program
don't ask me how I got this. I did it for 6 weeks and it does work. Thinking about doing it again. Thought I'd share it with you all.
Pure Power Program (PPP)
Day 1: Upper body (Max effort)
Day 2: Lower body (Max effort)
Day 3: rest
Day 4: Upper Body (dynamic effort)
Day 5: Lower Body (dynamic effort)
Day 6: rest
Day 7: rest
6 week program
On days 1 & 2 you will be following a power style training. Start warming up very light for your heavy lifts and increase weight by 15-25 lbs each set using sets of 5 to warm up. Once 5 becomes even somewhat difficult, then switch to 3 reps. Once 3 reps becomes even remotely difficult, then you will be ready for your ‘working’ sets. Eventually you want to work up to a single set of max weight for 1-3 reps
If you wanted to do a max single for something and your previous best single was 295 you might try
1-95 X 5
2-135 X 5
3- 160 X 5
4- 185 X 5
5- 210 X 5
6- 235 X 3
7- 260 X 3
8- 280 X 1
9- 290 X 1
10- 300 X 1
Or if you wanted to try to beat your best triple of 275 you might try doing your set for 275 after your 7th set with 260?
Max Effort Upper body days: Choose one of the following exercises: bench press, floor press (lay on the ground and lower the bar until your elbows touch then press back up), dumbbell press (do not do these without a spotter!), close grip incline barbell press, close grip bench press.
Tip: On bench presses, keep your feet under you and arch your lower back slightly. Lower the bar to your chest but when you press up do not let the bar travel over your face, keep the bar over your chest the entire time. This is healthier for the shoulders and allows more involvement of the chest & tris and also allows you to move more weight.
Max Effort Lower body days: Choose one of the following exercises: Squat, Box squat (choose a box that allows you to stop at or slightly below parallel), Deadlift, Sumo Deadlift, Hack Squat
Do not perform max effort with any exercise more than 2 weeks in a row. Keep switching them through a rotation.