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...





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