07-01-2014, 01:05 PM
Need a fresh training cycle? Tired of doing the same thing week after week. Switch it up !
Here is a rough outline of what I do.
Tuesday: Max Effort Squat or / Max Effort Deadlift (alternate week to week) E.g. Week 1 Max squat / sub-max Deadlift. Week 2 Max Deadlift sub-max Squat
Thursday: max Effort Bench, alternate load week to week
Week 1: Straight Weight
Week 2: Resistance Bands
Week 3: Alternate bar (e.g. buffalo bar)
Week 4: Assistance band / sling shot / etc Overload
Week 5: Board Press
Do not just go into the gym and bench every week, your body will quickly cease to progress.
Saturday: Lower Body Accessory Work.
This can be a HEAVY main accessory followed by high volume light accessory.
E.g. Main heavy = Good mornings, suspended good mornings, zerkers, Anderson squats, etc.
Light accessory = lunges, hyper extensions, glute ham raise, the list can go on and on.
Sunday: Bench Accessory
Speed bench, bench volume, triceps, over head press, etc.
Here is a rough outline of what I do.
Tuesday: Max Effort Squat or / Max Effort Deadlift (alternate week to week) E.g. Week 1 Max squat / sub-max Deadlift. Week 2 Max Deadlift sub-max Squat
Thursday: max Effort Bench, alternate load week to week
Week 1: Straight Weight
Week 2: Resistance Bands
Week 3: Alternate bar (e.g. buffalo bar)
Week 4: Assistance band / sling shot / etc Overload
Week 5: Board Press
Do not just go into the gym and bench every week, your body will quickly cease to progress.
Saturday: Lower Body Accessory Work.
This can be a HEAVY main accessory followed by high volume light accessory.
E.g. Main heavy = Good mornings, suspended good mornings, zerkers, Anderson squats, etc.
Light accessory = lunges, hyper extensions, glute ham raise, the list can go on and on.
Sunday: Bench Accessory
Speed bench, bench volume, triceps, over head press, etc.