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Old 05-11-2010, 06:11 AM   #1
Lerho
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Join Date: Mar 2010
Location: Scandinavia
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Default How advanced trainer...

... you should be to train with this program?


Tuesday:
Squat
Deadlift
Abs

Wednesday:
Arms

Friday:
Bench
Weighted chins, 3x6-12
Weighted dips, 3x6-12
Military press, 3x6-12
Row, 3x6-12

Sunday:
Arms
Abs
"support exercises" (side bends, shrughs etc.)

In that program Bench, Squat and Deadlift will be done like this:


Week sets x reps x load ( % )
1 5x5x70
2 5x70, 5x72,5, 5x75, 5x72,5, 5x70
3 6x5x70
4 5x70, 75, 80, 75, 70
5 7x5x70
6 4x3x75 4x2x85
7 3x4x75 6x4x80
8 4x3x75 3x2x90
9 3x4x75 6x4x80
10 2x3x75 2x2x95
11 test your max

My training partner will begin this program in next August. He wants me to do it also but I refused. I think its too "heavy" and to really get most out of it you should be quite an advanced trainer with good strength levels and great ability to recover. Am I right or is this doable for most people?

Im personally thinking about training this way in next August:

Tuesday:
Squat 5x3-5
Bench 5x3-5
Deadlift 5x3-5
Standing overhead press 3x5-8
Barbell row 3x5-8

Friday:
Chins 2x5-8
Squat 3x8-12
Bench 3x8-12
Straight leg deadlift 3x8-12
Dips 3x8-12

Only training two times a week. I think this is still a tough workout(specially for lower back), but with a plenty of recovery and good nutrition I will manage to do it.

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