gbuff
New Member
Posts: 2
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Post by gbuff on Nov 24, 2010 14:49:24 GMT -5
If it's not a top secret Russia plan can you post you're squat & DL program leading up to the Expo? Since all gyms are different can you try & add approx. Band tensions also, please?
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hoss
Full Member
Posts: 137
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Post by hoss on Nov 24, 2010 17:44:18 GMT -5
The plan has changed a bit for the Fit Expo. I need to build slower towards the Expo, given my quad problem. Typically I’d go bands, chains bands, then chains all in 3 weeks waves. BUT I can’t effectively ramp up in a 3 wk wave right now. I also need to build a base again. So I will be doing sets of 2 reps heading in to the expo with chains. I will vary the number of sets based on feel and how much I hurt.
Squats (all sets of 2 reps, 6-10 sets depending on strength)
Nov.
21st 625lbs plus 120lbs chains
28th 675lbs plus 200lbs chains
Dec
5th 705lbs plus 200lbs chains
12th 735lbs plus 200lbs chains
19th 775lbs plus 200lbs chains
26th 800lbs plus 200lbs chains
Jan
2nd 835lbs plus 160lbs chains
9th 865lbs plus 120lbs chains
16th 900lbs plus 120lbs chains
Meet!
Will do speed pulls after squats with 50%ish.
Deads
Nov.
11th Deads from floor worked up too 705lbs plus 80lbs chains
17th Deads with reverse bands 800lbs easy missed 870lbs
25th 3” block Pulls against Blue and Green bands
Dec.
2nd Chain suspended GM’s for a max
10th Deads from the floor with bands for max Blue and Greens
17th 5” Block pulls for a max
24th Chain suspended GM against Blue Bands
31st Deads from the floor with chains for a max
Jan
7th 3” Block Pulls with chains
14th Pull opener x2
21st Nothing heavy
Meet
Deads and Squats accessory movements are bent over rows, db rows, pullups, straight leg deads, hyper and banded leg curls. Sets of 5 to 8 reps. PLUS abs!
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