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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