a new year...a new program...

[Praetorian]

Okey...it's a new year and it's about time for me to start training serious again. I'll try the following program for the next 8 weeks and I'll regularly write in my journal on how things are going.

feel free to come with suggestions...


:cool:


Bench Program

Week 1
Monday: 6x2 (sets and reps)

Wednesday: 6x3

Friday: 6x2

Week 2
Monday: 6x4

Wednesday: 6x2

Friday: 6x5

Week 3
Monday: 6x2

Wednesday: 6x6

Friday: 6x2

You will max on Week 4 on Monday.

Rest your chest the rest of the week and start over on Week 5


Deads and Squat

Week 1
Monday: Deads:speed day, Squat: moderate day
Tuesday: Deads:moderate day, Squats: heavy day
Friday: Deads:heavy day, Squats: speed day
Thursday is your day off

Week 2
Wednesday: Deads:heavy day, Squats: speed day
Thursday: Deads:moderate day, Squats: moderate day
Friday: Deads:speed day, Squats: heavy day
Tuesday is your day off

Week 3
Monday: Deads:heavy day, Squats: speed day
Thursady: Deads:speed day, Squats: heavy day
Friday: Deads:moderate day, Squats: moderate day
Tuesday is your day off

Week 4
Monday: Deads:speed day, Squats heavy day
Wednesday: Deads:moderate day, Squats: moderate day
Friday: Deads:heavy day, Squats: speed day
You have acessory day here( do weak exercises)

Week 5
Monday: Deads:speed day, Squats: moderate day
Tuesday: Deads: heavy day, Squats: speed day
Friday: Deads:moderate day, Squats: heavy day
Thursday is your day off

Week 6
Monday: Deads:moderate day, Squats: speed day
Wednesday: Deads:heavy day, Squats: moderate day
Thursday: Deads:speed day, Squats: heavy day
You have Tuesday off

Week 7
Monday: Deads:moderate day, Squats: heavy day
Wednesday: Deads:speed day, Squats: moderate day
Friday: Deads:heavy day, Squats: speed day
2 days off( do a accessory day on one)

Week 8
Monday: Deads:speed day, Squats: moderate day
Wednesday: Deads:moderate day, Squats: heavy day
Friday: Deads:heavy day, Squats: speed day
Bench max will be on Monday
2 days off again (rest)

OK here is the description of a speed,moderate and heavy day.
Speed Day:
2 sets at 50% of your 1RM
1 set at 55% of your 1RM
4 sets at 60% of your 1RM
Using a explosive tempo on the concentric part of each lift.

Moderate Day:
1 set of 5 reps at 50% of your 5RM
1 set of 5 reps at 75% of your 5RM
1 set of 5 reps at 100% of your 5RM
Add 2.5 pounds to your 5RM
Add 2.5 pounds to your 5RM

Heavy Day:
1 set of 2-3 reps at 50% of your 2-3 RM
1 set same at 75% 2-3 RM
1 set same at 100% 2-3 RM
1 set add 2.5 pounds to your 2-3RM
1 set add 2.5 pounds top your 2-3RM

[PowerManDL]

Looks like somebody's found an article on APRE.

I'd be careful doing 2-3RM for that many weeks in a row. You can burn out fast on APRE at those intensities.

Other than that, and the 3x a week benching, it looks ok.

[Praetorian]

actually Maki sent me this program...I'm gonna try it out first before changing anything.

[PowerManDL]

Maki eh?

Verkhoshanky's peaking cycle for the bench will work-- and Chris Thibideau's APRE PLing program will work.

But combining the two at once? I know I'd be fried after a month of that.

Also, I'm assuming (hoping) that you're not doing any assistance work on the lower body. Working to a heavy triple each week along with a 5RM and speed work is going to be brutal.

I would personally feel a lot better with a week of lesser intensity or frequency thrown in every 4th week or so.

Not saying it won't work mind you, but be prepared for the possibility that you may well burn out on it.

[Praetorian]

okey...tihs was my first training day in this program.

By the way...I've decided to do Pull downs and Sitting Rowing instead of Deadlift, this because I want to wait before I'm fully grown before doing deads.
Any suggestions on other excersices which targets the same muscles as deads?


I've decided to take 5mg of Creatine every day and Gelenk, going on a 8week cycle.

Training :

I was quite tired today. I don't think that I'm getting enough sleep, and my diet pretty much sucks:( I'll try to work on my diet. Well here are my lifts :
uuh all weights are in kg...

Bench - 100*2 , 100*2 , 100*2 , 100*2 , 100*2 , 100*2
- I think that I could have gone heavier on the first three lifts, maybe 105kg...I'll try that next time -

Deadlift - didn't do any thing..a.s mentioned changed to Pull downs and Sitting Rowing...

Squat - 75*5 , 95*2 , 130*5 <---medium day
- I'm not quite satisfied with this, could have gone heavier, but since this is my first training in ages I wanted to take it a little slow in the begginning...just wait til next time! -

[Adam]

This looks like something I tried befor off of the ironmag site. I think i t was called the "canadian non lineor progressive resitance training program" too big of name:) Like Power said you will probly have to keep assitance exercises for the lower body to a minumum. Good Luck on it!

[PowerManDL]

Yeah, Chris Thibideau made that one.

Based it off the APRE program in Supertraining.

Its a solid routine.

[Praetorian]

It was only bench today...I was quite sore after mondays training, so I cut I only did 3 sets.

Bench - 97,5*3, 95*3, 90*3

[Praetorian]

Bench - 100*2, 100*2, 100*2, 100*2, 100*2, 100*2

Deads - 65*5, 65*6, 70*5, 70*5, 70*5, 70*5, 70*17
- I just did some light deads, cause I want to get accustomed to them before I go any heavier.

I didn't have time to do squats....

[Praetorian]

Bench day :D

My diet sucked last week...I've gonna try to sort it out. Any suggestions are higly appreciated!

Bench - 95*4, 95*4, 92,5*4, 90*4, 90*4, 92,5*4
- After the first set, I suddenly got a pain in my back, just on the shoulder blade. I can barely move my head to the side now...DAMN! I'll be getting gelenk next week, hope it helps.

[Praetorian]

okey..i've started up with this baby again....and htis time im gonna stick to it!!!! If i dont do that, please feel free to call me a fatass wanking slob...

thank you :)