Feel free to critique. Chris is going to be helping me. I threw this together. I am a raw lifter but adding in knee wraps since my MCL tear last year.

Week 1

June 25, 2013
(max effort squat day)
Safety Bar Squats
Walkouts with 855 for 2 sets
Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers: 2 sets of 8 reps using the small strap
Kettlebell Swings 3 sets of 15
Rev Leg Raises: 5 sets 15
Straight Leg Raises: 5 sets of 15 reps

June 27, 2013
(max effort bench day)
2 Board Press
Handoffs with 585 for 2 sets
Barbell Rows: 4 sets of 6
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15

June 29, 2013
(dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps
One Legged Deads: 4 sets of 5 with each leg
Dumbbell Rows: 4 sets of 6 reps
One Arm Barbell Shrugs: 3 sets of 15 reps

June 30, 2013
(dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM
Close Grip Pulldowns 3 sets of 8
Rolling Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Front Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 rep


Week 2

July 2, 2013
(max effort squat day)
Sumo Partial Pulls with straps (bar below knee)
Deadlift Static Holds with 800
Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers : 3 sets of 8 reps using the small strap
Rev Leg Raises: 5 sets 15
Straight Leg Raises: 5 sets of 15 reps

July 4, 2013
(max effort bench day)
Bench Press
Handoffs with 585 for 2 sets
Dumbell Flyes 5 sets of 8
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15

July 6, 2013
(dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps

July 7, 2013
(dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps


Week 3

July 9, 2013
(max effort squat day)
Reverse Band Squats
Walkouts with 875 for 2 sets
Glute Ham Raises: 3 sets of 8 reps using the small strap
Reverse Hypers : 3 sets of 8 reps using the small strap
Rev Leg Raises: 5 sets 15
Straight Leg Raises: 5 sets of 15 reps

July 11, 2013
(max effort bench day)
Wide Grip Bench Press (pinky on rings)
Handoffs with 605 for 2 sets
Incline Dumbell Rows 5 sets of 10
Rolling Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15

July 13, 2013
(dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 56 % of 1RM
Reverse Hypers: 3 sets of 8 reps
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps

July 14, 2013
(dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps


Week 4

July 16, 2014
(max effort squat day)
Deadlift off 4" blocks
Deadlift Static Holds with 800
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Rev Leg Raises: 5 sets 15
Straight Leg Raises: 5 sets of 15 reps

July 18, 2013
(max effort bench day)
Floor Press with Swiss Bar
Incline Dumbell Rows 5 sets of 10
Dumbell Overhead Extensions 3 sets of 15
Incline Dumbbell Press: 2 sets of 20
Seated dumbbell Cleans: 4 sets of 8
Decline Sit Ups: 5 sets of 15

July 20, 2013
(dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 60 % of 1RM
Reverse Hypers: 5 sets of 8 reps
Seated Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps

July 21, 2013
(dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM
Close Grip Bench Press: work up to 2 sets of 3
Tate Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps


Week 5

July 23, 2013
(max effort squat day)
Low Box Squat
Walkouts with 900 for 2 sets
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Rev Leg Raises: 5 sets 15
Straight Leg Raises: 5 sets of 15 reps

July 25, 2013
(max effort bench day)
2 Board Press
Handoffs with 605 for 2 sets
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated Dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15

July 27, 2013
(dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps

July 28, 2013
(dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps



Week 6


July 30, 2013
(max effort squat day)
Reverse Band Deadlifts
Deadlift Static Holds with 800
Glute Ham Raise: 5 sets of 5 reps
KB Swings: 3 sets of 20 reps
Rev Leg Raises: 5 sets 15
Straight Leg Raises: 5 sets of 15 reps

Aug 1, 2013
(max effort bench day)
Rev Band Bench Press
Handoffs with 615 for 2 sets
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 5 sets of 5
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15

Aug 3, 2013
(dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 52 %
Reverse Hypers: 5 sets of 8 reps
Incline Dumbell Rows 5 sets of 10
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps

Aug 4, 2013
(dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps


Week 7 OPENERS

July 6, 2013
Squat opener
Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Rev Leg Raises: 5 sets 15
Straight Leg Raises: 5 sets of 15 reps

July 8, 2013
Bench Opener
Incline Barbell Tricep Extensions: 5 sets 6 reps
Face Pulls: 5 sets 15 reps

July 10, 2013
Deadlift Opener
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps



AUG 17 MEET DAY