Ws Template

Week 1 Rest: 1-3 minutes
Day 1 ME Legs
Good Morning Box Squat Reverse Hyper GHR Cable Row Incline Sit Up Bench Press DB Press Bench Dip DB Row Bent Lateral Leg Raise
Straight Bar Safety Squat Bar Straight Bar Cambered Squat Bar
Close Stance Close Stance Close Stance Close Stance
Day2 DE Upper
Straight Bar
Medium Grip Medium Grip
Day 3 DE Legs
Box Squat Box Pull GHR Reverse Hyper T Bar Crunch machine 3 Board Press Incline Press Close Push Up High Pull Side Lateral Side Bend
Straight Bar
Wide Stance Close Stance
Day 4 ME Upper
Straight Bar Straight Bar
Medium Grip Wide Grip
Straight Bar Distance/Time Resistance
GPP: Day 1
Sled Pull Wheelbarrow Grip Airdyne Grip 23 min wrist roller, gripper 45 long walk 2 rounds
GPP: Day 2
GPP: Day 3
Sled Pull
Recommended Resistance
Hard Normal Surface
Standard
Below Parallel Below Parallel
Chains
Bands
200
Bands
Below Parallel
Chains Chains
365 300
Chains Chains Bands Bands
Notes
Actual
Sets/Reps
Recommended Scheme
Notes
3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-12) 2-3(8-12) 1-3(15-30) 95 + 2xred bands 60 BW 60 25 BW 9*3 3*15 3*15 3*15 3*15 3*15 9*3 2-3(15-20) 2-3(15-30) 2-3(12-20) 2-3(15-30) 1-3(20-50)
1 arm on swiss
looped reds
135+3 chain sets 135+3 chain sets BW 100 70 BW 365+chain set 225+chain set yellow 135 red 95
12*2 6*3 3*8 3*15 3*15 2*20 single 3*6 3*15 3*10 3*15 3*15
12*2 6-10(1-3) 3-6(15-25) 3-6(15-25) 2-3(15-20) 2-3(20-50) 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-15) 1-3(10-20) 1-3(15-30)
Meal 1
2whole eggs + 4 whites 6oz white meat 1 cup oats 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 tbsp flax 3 scoops Mass Maker 9oz white meat salad w/ dressing 1 cup rice or 1 med sweet potato 2 scoops UMP 1 cup cottage cheese
Bodyweight: Umbilicus: Arm:
202
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
4 liver/4 mass per meal Super Pak Optional: creatine synergy density
Week 2
Day 1 Good Morning Front Squat ME Legs Reversesets Hyper Rest: 1-3 minutes between GHR Chin Up Leg Raise Day2 Bench Press Floor Press DE Upper Dip Rest: 1-3 minutes between sets DB Row Plate Raise Seated Twist
Straight Bar Straight Bar N/A N/A
Close Stance Close Stance
Straight Bar
Medium Grip Medium Grip
Day 3 Box Squat Box Pull DE Legs Good Morning Rest: 1-3 minutes between sets Leg Blaster Squat T Bar Incline Sit Up Day 4 3 Board Press Incline Press ME Upper Dip Rest: 1-3 minutes between sets Cable Row Bent Lateral Leg Raise
Straight Bar Straight Bar N/A
Wide Stance Close Stance Close Stance Close Stance
Medium Grip Close Grip
Straight Bar
Distance/Time GPP: Day 1 Sled Pull Wheelbarrow Grip Sled Pull Sled Pull Grip Sled Pull Farmer's Carry Grip
Resistance
Notes
GPP: Day 2
GPP: Day 3
Recommended Resistance
Actual
Sets/Reps
Parallel Below Parallel
Chains Chains Bands Bands
205+one chain set 185+one chain set yellow BW yellow BW 220 135 plus yellow 205 BW 80 45 yellow band
3 reps 3*6 3*10 3*6 3*10 3*10 9*3 3*10 3*15 3*10 20,15,15 2*20
Bands Chains
Below Parallel Below Parallel Below Parallel
None Bands None None None
375 330
275-315 115+2xyellow 95 125 85 BW
10*2 6*3 2*20 2*20 3*20 3*20
Chains Chains Chains Chains
Recommended Scheme
Notes
Meal 1
Home workout 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-12) 2-3(8-12) 1-3(15-30) 9*3 2-3(15-20) 2-3(15-30) 2-3(12-20) 2-3(15-30) 1-3(20-50) box playground partner underhand hanging full range
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6 11*2 6-10(1-3) 3-6(15-25) 3-6(15-25) 2-3(15-20) 2-3(20-50) 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-15) 1-3(10-20) 1-3(15-30)
202
Week 3
Day 1 Box Squat Good Morning ME Legs Reversesets Hyper Rest: 1-3 minutes between GHR Cable Row Crunch machine Day2 Bench Press Incline Press DE Upper Bench Dip Rest: 1-3 minutes between sets DB Row Bent Lateral Incline Sit Up
Safety Squat Bar Safety Squat Bar
Medium Stance Close Stance
Close Grip Close Grip
Straight Bar
Day 3 Box Squat Deadlift DE Legs GHR sets Rest: 1-3 minutes between Reverse Hyper Chin Up Side Bend Day 4 Incline Bench Press Close Grip Press ME Upper Dip Rest: 1-3 minutes between sets High Pull Plate Raise Leg Raise
Straight Bar Cambered Squat Bar Cambered Squat Bar
Wide Stance Close Stance Close Stance Close Stance
Resistance Sets/Reps
Chains Chains
240
Below Parallel Below Parallel Below Parallel Below Parallel
Chains Chains Chains Chains Chains
390 360
Recommended
Notes
Meal 1
Meal 2 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-12) 2-3(8-12) 1-3(15-30) 9*3 2-3(15-20) 2-3(15-30) 2-3(12-20) 2-3(15-30) 1-3(20-50)
Meal 3
Meal 4
Meal 5
Meal 6 10*2 6-10(1-3) 3-6(15-25) 3-6(15-25) 2-3(15-20) 2-3(20-50) 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-15) 1-3(10-20) 1-3(15-30)
202
Week 4 1/8/2013
Day 1 Box Squat Good Morning ME Legs GHR sets Rest: 1-3 minutes between Reverse Hyper Cable Row Crunch machine Day2 Bench Press Incline Press DE Upper CA Press Rest: 1-3 minutes between sets Chin Up Rotator Swiss Ball Crunch
Safety Squat Bar Cambered Squat Bar
Wide Stance Close Stance
Day 3 Box Squat Deadlift DE Legs GHR sets Rest: 1-3 minutes between Reverse Hyper Pull Down Incline Sit Up Day 4 3 Board Press Incline Press ME Upper Close Grip Rest: 1-3 minutes between sets High Pull Plate Raise Leg Raise
Straight Bar
Medium Stance Close Stance Close Stance Close Stance
GPP: Day 1
Sled Pull Grip
Distance/Time 20 min pull
Resistance 45lb
2*10 gripper, 2*3 yo yo #1, 15lb
GPP: Day 2
Sled Pull Sled Pull Grip Sled Pull Farmer's Carry Grip
GPP: Day 3
Below Parallel Parallel Below Parallel
295 205 25 150 15 25 200 135 135 BW red BW
3 3*6 3*6-8 3*10 3*15 3*15
Bands
3*20 3*15 3*15 2*15 2*30
Below Parallel
365 300 BW 100 150 BW Chains Chains Chains Chains
12*2 10*3 3*12 3*20 3*15 3*20
Notes
Recommended
Notes
Meal 1
Meal 2 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-12) 2-3(8-12) 1-3(15-30) 9*3 2-3(15-20) 2-3(15-30) 2-3(12-20) 2-3(15-30) 1-3(20-50) free squat, bar=65lb bar=45lb Meal 3
Meal 4
Meal 5
Meal 6 12*2 6-10(1-3) 3-6(15-25) 3-6(15-25) 2-3(15-20) 2-3(20-50) 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-15) 1-3(10-20) 1-3(15-30)
wide
DB
Week 5
Day 1 Good Morning Step Up ME Legs Stiff Leg Deadlift Rest: 1-3 minutes between sets GHR T Bar Crunch machine Day2 Bench Press Incline Press DE Upper Bench Dip Rest: 1-3 minutes between sets DB Row Bent Lateral Incline Sit Up
Straight Bar Safety Squat Bar Straight Bar
Close Stance Close Stance
Straight Bar
Day 3 Box Squat Deadlift DE Legs GHR sets Rest: 1-3 minutes between Good Morning DB Row Incline Sit Up Day 4 3 Board Press Incline Press ME Upper Bench Dip Rest: 1-3 minutes between sets DB Row Bent Lateral Incline Sit Up
Straight Bar
220
Hard Normal Surface Hard Normal Surface Hard Normal Surface Hard Normal Surface
Standard Standard Standard Standard
375 330
Recommended
Notes
Meal 1
Meal 2 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-12) 2-3(8-12) 1-3(15-30) 9*3 2-3(15-20) 2-3(15-30) 2-3(12-20) 2-3(15-30) 1-3(20-50)
Meal 3
Meal 4
Meal 5
Meal 6 12*2 6-10(1-3) 3-6(15-25) 3-6(15-25) 2-3(15-20) 2-3(20-50) 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-15) 1-3(10-20) 1-3(15-30)
202
Week 6
Day 1 OH Squat Good Morning ME Legs Stiff Leg Deadlift Rest: 1-3 minutes between sets GHR DB Row Incline Sit Up Day2 Bench Press Incline Press DE Upper Bench Dip Rest: 1-3 minutes between sets DB Row Bent Lateral Incline Sit Up
Straight Bar
Straight Bar
Concentric Only Concentric Only Concentric Only Concentric Only
240
390 360
Recommended
Notes
Meal 1
Meal 2 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-12) 2-3(8-12) 1-3(15-30) 9*3 2-3(15-20) 2-3(15-30) 2-3(12-20) 2-3(15-30) 1-3(20-50)
Meal 3
Meal 4
Meal 5
Meal 6 11*2 6-10(1-3) 3-6(15-25) 3-6(15-25) 2-3(15-20) 2-3(20-50) 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-15) 1-3(10-20) 1-3(15-30)
202
Week 7
Straight Bar
Straight Bar
200
365 300
Recommended
Notes
Meal 1
Meal 2 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-12) 2-3(8-12) 1-3(15-30) 9*3 2-3(15-20) 2-3(15-30) 2-3(12-20) 2-3(15-30) 1-3(20-50)
Meal 3
Meal 4
Meal 5
Meal 6 10*2 6-10(1-3) 3-6(15-25) 3-6(15-25) 2-3(15-20) 2-3(20-50) 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-15) 1-3(10-20) 1-3(15-30)
202
Week 8
Straight Bar
Straight Bar
220
375 330
Recommended
Notes
Meal 1
Meal 2 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-12) 2-3(8-12) 1-3(15-30) 9*3 2-3(15-20) 2-3(15-30) 2-3(12-20) 2-3(15-30) 1-3(20-50)
Meal 3
Meal 4
Meal 5
Meal 6 10*2 6-10(1-3) 3-6(15-25) 3-6(15-25) 2-3(15-20) 2-3(20-50) 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-15) 1-3(10-20) 1-3(15-30)
202
Week 9
Straight Bar
Straight Bar
240
390 360
Recommended
Notes
Meal 1
Meal 2 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-12) 2-3(8-12) 1-3(15-30) 9*3 2-3(15-20) 2-3(15-30) 2-3(12-20) 2-3(15-30) 1-3(20-50)
Meal 3
Meal 4
Meal 5
Meal 6 12*2 6-10(1-3) 3-6(15-25) 3-6(15-25) 2-3(15-20) 2-3(20-50) 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-15) 1-3(10-20) 1-3(15-30)
202
Week 10
Straight Bar
Straight Bar
200
365 300
Recommended
Notes
Meal 1
Meal 2 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-12) 2-3(8-12) 1-3(15-30) 9*3 2-3(15-20) 2-3(15-30) 2-3(12-20) 2-3(15-30) 1-3(20-50)
Meal 3
Meal 4
Meal 5
Meal 6 11*2 6-10(1-3) 3-6(15-25) 3-6(15-25) 2-3(15-20) 2-3(20-50) 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-15) 1-3(10-20) 1-3(15-30)
202
Week 11
Straight Bar
Straight Bar
220
375 330
Recommended
Notes
Meal 1
Meal 2 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-12) 2-3(8-12) 1-3(15-30) 9*3 2-3(15-20) 2-3(15-30) 2-3(12-20) 2-3(15-30) 1-3(20-50)
Meal 3
Meal 4
Meal 5
Meal 6 10*2 6-10(1-3) 3-6(15-25) 3-6(15-25) 2-3(15-20) 2-3(20-50) 3-6 reps 2-5(3-6) 2-4(8-12) 2-4(8-15) 1-3(10-20) 1-3(15-30)
202
Squat
500
Bench Press
400
DeadLift
600
WARM UPS OPENER 8 REPS 6 4 2 1
SQUAT 455 137 182 273 319 410
BENCH PRESS DEADLIFT 345 545 103.5 138 207 241.5 310.5 163.5 218 327 381.5 490.5
Notes
Observations
Solution

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Week 1 Rest: 1-3 minutes

Close Stance Close Stance Close Stance Close Stance

Medium Grip Medium Grip

Wide Stance Close Stance

Straight Bar Straight Bar

Medium Grip Wide Grip

Straight Bar Distance/Time Resistance

Hard Normal Surface

Below Parallel Below Parallel

Chains Chains Bands Bands

Bodyweight: Umbilicus: Arm:

Straight Bar Straight Bar N/A N/A

Close Stance Close Stance

Medium Grip Medium Grip

Straight Bar Straight Bar N/A

Wide Stance Close Stance Close Stance Close Stance

Straight Bar Straight Bar

Medium Grip Close Grip

Parallel Below Parallel

Chains Chains Bands Bands

Below Parallel Below Parallel Below Parallel

None Bands None None None

275-315 115+2xyellow 95 125 85 BW

10*2 6*3 2*20 2*20 3*20 3*20

Chains Chains Chains Chains

Bodyweight: Umbilicus: Arm:

Safety Squat Bar Safety Squat Bar

Medium Stance Close Stance

Straight Bar Straight Bar

Close Grip Close Grip

Straight Bar Cambered Squat Bar Cambered Squat Bar

Wide Stance Close Stance Close Stance Close Stance

Below Parallel Below Parallel

Chains Chains Chains Chains

Below Parallel Below Parallel Below Parallel Below Parallel

Chains Chains Chains Chains Chains

Chains Chains Chains Chains

Bodyweight: Umbilicus: Arm:

Safety Squat Bar Cambered Squat Bar

Wide Stance Close Stance

Straight Bar Straight Bar

Medium Stance Close Stance Close Stance Close Stance

Straight Bar Straight Bar

Close Grip Close Grip

Sled Pull Grip

Distance/Time 20 min pull

2*10 gripper, 2*3 yo yo #1, 15lb

Below Parallel Parallel Below Parallel

295 205 25 150 15 25 200 135 135 BW red BW

3 3*6 3*6-8 3*10 3*15 3*15

3*20 3*15 3*15 2*15 2*30

365 300 BW 100 150 BW Chains Chains Chains Chains

12*2 10*3 3*12 3*20 3*15 3*20

Bodyweight: Umbilicus: Arm:

Straight Bar Safety Squat Bar Straight Bar

Close Stance Close Stance

Straight Bar Straight Bar

Close Grip Close Grip

Straight Bar Cambered Squat Bar Cambered Squat Bar

Close Stance Close Stance Close Stance Close Stance

Straight Bar Straight Bar

Close Grip Close Grip

Below Parallel Below Parallel

Chains Chains Chains Chains

102 63 220 220 320 320

210 gripper, 23 yo yo #1, 15lb

3 36 36-8 310 315 3*15

320 315 315 215 2*30

122 103 312 320 315 320