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Old 02-01-2012, 02:35 PM   #5
miked96
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From Greg Panora:

Dynamic bench day

1.Bench against mini bands.
8x3 do 145 week 1, 155 week 2, 165 week 3 and then repeat.r

2.Dumbell presses
3x15 rotate flat, incline and decline.

3.Tri extensions
5x10 rotate dumbells, barbells, JMs, and band extensions.

4.Pullups, pulldowns, or rows
4x10

5.Rear delts
3x12

6.Biceps
3x12-15

Max effort squat and dead day

1.Rotate rack pulls, good mornings, front squats, zercher dls, more goodmornings. Throw in a full squat or dl every now and then as u see fit. Work up to a max single.

2.Weighted back extensions or hypers.
5x10

3. Stiff legged deads, band leg curls, or band goodmornings, ghr
5x12-15

4. Shrugs w/ dumbells or barbell
4x10

5. Weighted crunches or Band abs
5x15

Max effort bench day

1.Rotate floor press, ultra wide benches, inclines, declines, benches against bands, reverse bands and board presses. Work up to a max single.

Everything else should look the same as the dynamic day

Dynamic squat day

1. Speed box squats against green bands.
6-8x2 rotate 315,350,375 and 405.

2. Speed dls
6x1

Everything else should look the same as max effort day.

Wear briefs when u squat and a belt.
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