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Chris Rodgers
02-13-2007, 10:32 PM
This is my plan for after my meet. Need to write it down so I can stick to a plan for once. DL to follow.

SQUAT

Week 1
Box squat(SSB/14"/briefs)- 245+light bandsx10x2
RAW squat(belt)- 235x2x5
Pull Thrus- 2x10-15
Wide grip pullups- BWx2xfailure
Calf raises- 2 sets
Abs

Week 2

Box squat(SSB/14"/briefs)- 245+average bandsx8x2
RAW squat(belt)- 255x2x5
Pull Thrus- 2x10-15
Wide grip pullups- BW+20 lbsx2xfailure
Calf raises- 2 sets
Abs


Week 3
Box squat(SSB/14"/briefs)- 245+strong bandsx6x2, work up to max single
RAW squat(SSB/no belt/ATF)- 165xfailure
Pull Thrus- 2x10-15
Underhand grip pulldowns- 3x8-12 reps
Abs


Week 4

Box squat(14"/briefs)- 245+080 lbs Chainx10x2
RAW squat(belt)- 270x2x5
Pull Thrus- 2x10-15
Wide grip pullups- BW+30 lbsx2xfailure
Calf raises- 2 sets
Abs


Week 5
Box squat(14"/briefs)- 245+120 lbs Chainx8x2
RAW squat(belt)- 285x2x5
Pull Thrus- 2x10-15
Wide grip pullups- BW+40 lbsx2xfailure
Calf raises- 2 sets
Abs


Week 6

Box squat(14"/briefs)- 245+160 lbs Chainx6x2, work up to max single
RAW squat(SSB/no belt/ATF)- 180xfailure
Pull Thrus- 2x10-15
Underhand grip pulldowns- 3x8-12 reps
Abs


Week 7 (Deload week)

Box squat(14"/briefs)- 245x6x2
RAW squat(belt)- 300x1x5
Pull Thrus- 2x10-15
Wide grip pullups- BW+50 lbsx2xfailure
Calf raises- 2 sets
Abs


Week 8

Squat(full gear)- Work up to heavy single(test)
RAW squat(belt)- 315x2x3
Pull Thrus- 2x10-15
Wide grip pullups- BW+60 lbsx2xfailure
Calf raises- 2 sets
Abs

ericg
02-15-2007, 06:27 AM
When is your meet? You best be making a post with all the results and fluff.

Sorry if you already had it and posted a thread ive been gone for a few days.

Chris Rodgers
02-15-2007, 03:03 PM
Eric- I weigh in tomorrow morning and then I compete on Saturday. I have no idea what's gonna happen, but if I can put some weight on between tomorrow morning and Saturday morning, an Elite total is the goal. Either way I'm going to have a blast. Tons of great people there and I am going up with a very large crew.