changed it up a bit, gonna post it in cmt or somewhere. Its a beauty.
Monday
Bench PS
Squat PS
Snatch Deadlift LAS
Pullup LAS
BB Curl LAS
Tri OH X LAS
Wednesday
Power Clean PS
Deadlift PS
Pullup LAS
Weighted Crunch LAS
Thursday Speed Squat 5x5
Incline Bench LAS
Calf Raise LAS
Lateral Raise LAS
Saturday Squat LAS
Front Squat LAS (optional)
Flat Bench LAS
T-bar Row LAS
Weighted Decline Crunch LAS
BB Curl LAS
Tri OH X LAS
Lactic Acid sets (LAS)
1. Pick a weight at about 8rm
2. Rep it to one before failure, rest 50s or less
3. Do as many sets as needed to hit 32 reps
Power sets (PS)
1. Pick a weight at about 3rm
2. Rep it to one before failure, rest long as needed
3. Do as many sets as need to hit 15 reps
Progression
LAS: When you can complete 32 reps within 4 sets without failing, add weight
PS: When you can complete 15 reps within 5 sets without failing, add weight
<message edited by RollingStone on Monday, May 26, 2008 5:44 PM>