This is a basic guide.  Adjustments will be key!

What to do, what to do?!

 

 

Day 1

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

Abs

GHR-Build up to 100 reps

   Kyle Jones performing a box squat.  He is making big gains.

Day 2

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

Jm Press-4×8

Face Pulls-3×15

Pushdowns-5×20

Day 3

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

Pulldowns-4×15

Abs (Heavy)

Lying Leg Curls-100 reps

  Ken Shearer has made huge gains on these techniques and HTS.

Day 4

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

OHP-2×8

Tate Presses-4×12

I, T, Y’s-3×10

Hammer Curls-3×10

Pushdowns-150-200 reps

   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.

Squat

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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