This is a basic guide. Adjustments will be key!
What to do, what to do?!
Box Squat-55-70% for 5-8 doubles
Squat-65-75% for 2 sets of 5 or a rep set
Arch Back Good Mornings-(light) 3×10
Chest Supported Rows-4×10
GHR-Build up to 100 reps
Kyle Jones performing a box squat. He is making big gains.
Bp-2 sets of 5 or a few triples and then a rep set.
2 Board-heavy triple with and without tension
Wide Grip Bp-(Light) 3×15-20
Low Box Squat (Safety Bar if possible) for triples, Front Squats for 5’s, Olympic Squats for 5-8 reps or Leg Press
Deadlift-65-75% for 5 singles or a rep set
2-3” Deficit Deadlifts or 3” Block Pulls-Working up by 5’s and heavy triple
Db or BB Rows-Work up to 1 or 2 heavy rep sets
Lying Leg Curls-100 reps
Ken Shearer has made huge gains on these techniques and HTS.
Speed Bp-45-55% plus mini bands for 5-8 triples/ You might need to just do rep work every other week.
Db Bp, Db Incline, or Db Floor Press-2 max rep sets
I, T, Y’s-3×10
How you progress and back down will be a major component in your success. I believe in bands and chains. You have determine whether they will help you at that point in your training. Here is my basic overload suggestions.
325 lb Squatter and below-No Tension.
350-500 lb Squatter-100 to 125 lbs of chain or Light Band.
525-700 lb Squatters-150 to 175 lbs of chain or Average Band
725-850 lb Squatter-200 to 250 lbs of chain. Average band mostly with an occasional heavy band in the rotation.
I hope this helps some people out there. For further info or if you want a customized routine, email me at HulkHires@yahoo.com
“You never know how strong you are, until being strong, is the only choice you have.”
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