Bench Press

Bench Press Form/Technique To use the biceps fully when benching, imagine you are stretching the bar apart. The first muscle to flex while pushing a bar concentrically will be the biceps. Maximal effort 1 day per week 72 hours after dynamic effort bench press 3-5 minutes rest between sets Choose bench press variation -15 at 50%, 14 at 60%, 13 at 70%, 1x2 at 80%, 11 at 90%, 100%, 100+% -Main move, must be first exercise of the day Dynamic effort 1 day per week Choose bench press variation -9 sets of 3 reps at 50% 1 RM -Used for 3 weeks -Main move, must be first exercise of the day Variations Don't repeat a variation for 4-6 weeks Close grip to build triceps Wide grip (6 RM) Floor presses Board presses Rack presses Steep incline with a close grip Seated press Accessory work ME concluded with compound lift (2-5x3-6), triceps (2-4x8-12), lats (2-4x8-15), upper back (2-4x8-15), delts (1-3x10-20), and forearms (3-5 exercises) DE concluded with compound lift (2-3x15-20), triceps (2-3x15-30), lats (2-3x12-20), upper back (2-3x12-20), delts (2-3x15-30), and forearms (4-5 exercises) Use an accessory exercise for 1-3 weeks -Find what you suck at and do it over and over again Compound Lift -Dumbell Presses (2x15) -Close&Ultra-wide Bench Press (2x15 at 40-45% 1 RM) -Pushups (2x25-50) Triceps -J.M. Presses -Dumbell/barbell extensions -5-6-board press Lats

-Pulldowns/Chin-ups -Row variations Upper back -Inverted flyes -Dumbell power cleans -Face pulls -Shrugs -High pull Delts -Front/ side raises -OH press variations Forearms -Hammer curls Bench Press Workouts 1. Rack lockouts to max single; 2 sets of moderate dumbbell press flat; 6 to 8 sets of dumbbell triceps extension roll backs; 6 to 8 sets of chest-supported rows; 8 sets side and rear delt raise; hammer curl 3 to 4 sets. 2. Floor press plus 200 pounds of chain, singles; 5 sets of low-pulley rows; 3 sets of dumbbell power cleans for 20 reps; 6 to 8 sets rear and side delts; hammer curls. 3. Incline press to max single; light weight for 15 reps close and wide; dumbbell rows 6 to 8 reps sets heavy; face pulls high reps 2 sets; 6 sets straight bar triceps extension; hammer curls. 4. 2-board press raw max single; 3 to 6 sets of dumbbell extensions with elbows out to side; 6 sets of lat pull-downs; dumbbell power cleans for 20 reps for 2 sets; hammer curls. 5. Max bench with mini-bands; J.M. press 4 to 6 sets for 3 to 5 reps; 2 sets of dumbbell incline; lowpulley rows 4 to 8 sets heavy; rear and side delt raises; hammer curls. 6. Decline press to max single; incline dumbbell press for 5 sets heavy; dumbbell roll back extensions 8 sets of 8 reps; lat pull-downs for 6 sets; face pulls for 4 sets; hammer curls. 7. 2-board light band press max; drop down with close grip for max 5 reps; 2 sets of seated press 10 to 15 reps; elbows out dumbbell extensions; 6 sets of push downs; 6 sets of 15 reps of dumbbell power cleans; 2 sets of 15 reps hammer curls. 8. Foam press to max single; 6 sets of dumbbell flat bench 10 to 15 reps; low-pulley rows 6 sets; dumbbell rows 6 sets; superset dumbbell roll back with light push-down; hammer curls. 9. Floor press with monster minis to max; kettlebell press 6 sets of 10 to 15 rep max; dumbbell extensions with elbows out 8 sets of 8 reps; barbell rows 6 sets of wide grip; hammer curls. 10. Pick a dumbbell 100, 125, or 150 pounds for a 3 set max rep, no less than 10 reps per set; lat pulldowns 8 sets; face pull 3 sets dumbbell power clean; 2 sets of 15 reps hammer curls. 11. Future band press to max single; 2 sets of decline press with close grip and light weight for 20 reps; upright rows for 6 sets; hammer curls. 12. 4-board press to max 3 reps; J.M. press, work up to max 3 reps; superset with light push-downs 15 reps; dumbbell power cleans 2 sets of 15 reps; low-pulley rows for 6 sets heavy; hammer curls.

Extra workouts 15-30 minutes Once or twice a week Slow tempo (6-10 reps per minute) Workout #1: Lat pull-downs, dumbbell extensions, and side delt raises, and always do ab work. Workout #2: Barbell rows, 4 sets of dumbbell presses to failure. Use a weight where 15-20 reps can be done. Rotate from flat, incline, decline, and seated press. Also do abs. Workout #3: Three sets of seated dumbbell power cleans. Use a weight where 20 reps can be done, but with much effort. Also do one-arm dumbbell rows, 2-4 sets, and 2 sets of pushups to failure and abs. Workout #4: Two sets of benching for 25 reps. Use a different grip, wide, close, thumb or thumb less, or even reverse. Also do chin-ups, inverted flies, and abs. Workout #5: Tricep pushdowns with a pink flex band

Squat
Box Squat Form/Technique With the feet pointing straight ahead and much wider than shoulder width apart, push the glutes to the rear (always sit back, not down) until you are sitting on the box. Your shins will be past vertical (knee joint more than 90 degrees), something that is impossible with regular squatting because you would fall over backward. However, this position is made possible with the box, thus overloading the most critical squatting muscles. There is absolutely no pressure on the patella tendons by doing this. Maximal Effort 1 day per week 72 hours after dynamic effort squat Choose squat variation -15 at 50%, 14 at 60%, 13 at 70%, 12 at 80%, 11 at 90%, 100%, 100+% -Main move, must be first exercise of the day Dynamic Effort 1 day per week Any type of box squat -10-12 sets of 2 reps at 50-60% 1 RM -Used for 3 weeks while increasing 5% each week -Main move, must be first exercise of the day Accessory work ME concluded with compound lift (2-5x3-6), ham/glutes/erectors (2-4x8-12), lats (2-3x8-12) abs (1-3x15-30) DE concluded with deadlift (6-10x1-3), ham/glutes/erectors (3-6x15-25), lats (2-3x15-20) abs (2-3x20-50) Lower back -Pull-throughs with straight legs (10-20 reps) Hamstrings/ glutes -Glute/ham raises -Pull-throughs -Stiff-legged deadlifts -Arched back good mornings. Abs -Standing crunches -Hanging leg raises For starting a squat - Kneel down on a gym mat with your hips relaxed. Then jump to your feet. When you have mastered this, kneel again but this time with a bar on your back and do thesame. Next, kneel down with the bar held across you lap and jump into a power clean. For the last stage, kneel down and jump into a power snatch. Variations Dont repeat a variation for 4-6 weeks Rotate a squatting or back-arching core exercise every 2 weeks to a bending-over exercise. -Good mornings Bent over with legs bent Bent over with legs straight

 Power arched good mornings Combo squat/good morning Seated good mornings on a box Back raises or hyperextensions -Squats Always squat onto a box Wide stance and low/parallel box to build the hips Close stance and low box to build the lower back Slightly above parallel box to help with normal sticking point Zercher squat for lower back Extra Workouts 15-30 minutes Once or twice a week For deadlifts too Slow tempo (6-10 reps per minute) Workout #1: Pull-throughs, leg raises, and dumbbell rows. Workout #2: Reverse hypers5356,359 and 6,491,607b2, stability ball, and ab work. Workout #3: Pulling a sled from a belt, rows, and standing abs. Workout #4: Pulling a sled from the ankles and lat pull-downs. Workout #5:Glute/ham raises, weighted leg raises, and dumbbell powercleans Workout #6: Walking lunges, side bends, and sit-ups. Workout #7: Flex band good mornings and chest supported rows. Workout #8: Box squat with a band looped through your belt and stand through both ends. Don't remove the band between sets. Then hook a band to the top of a rack and then over your head to do standing abs. Workout #9: Choke a band around the base of a rack and do seated leg curls. Then do lying leg raises with chains draped over your ankles. Workout #10: Good mornings with a band looped through your belt, standing in the loops, plus a second band over the neck and under the feet.

Deadlift
Deadlift Form/Technique Breathe into the stomach only, not the chest. This will stabilize and support the lower back, and it does not elongate the spine. Frequency About 50% of the time speed deadlifts are done after squatting. -6-10 singles at 50-60% on 3-week pendulum wave Variations Conventional stance to build the lower back/erectors Triples to build grip strength Pin 2 rack pull Low-box front squat Bent-over good mornings Band deadlifts with 220 pounds over the bar Band deadlifts with 280 pounds over the bar Zercher lifts Ultrawide sumo deadlifts Safety squat bar Box deadlifts 2inches off the box Box deadlifts 4 inchesoff the box Rack pulls with 250 pounds of band tension Rack pulls with 350 pounds of band tension Concentric good mornings 14 inch cambered bar low box squat Power cleans or snatches

Deadlift workouts Workout1: Safety squat bar squats on a 12-inch box. Work up to max. Next, glute/ham raises, the Reverse Hyper5356,359 and 6,491,607b2, and abs. Workout 2: Bent-over good mornings to a max single or a 3-rep max. Then sled pulling for 8 trips of 200 feet with moderate weight, the Reverse Hyper5356,359 and 6,491,607b2, lat rows on a chestsupported machine, and abs. Workout 3: Deadlift using the lightened method by placing the Jump-Stretch bands at 5 feet 6 inches off the floor to lighten the load by 65, 110 or 150 pounds. Work up to a max. Next, do pull-throughs, dumbbell rows, the Reverse Hyper5356,359 and 6,491,607b2 machine, and leg raises. Workout 4: Front squat on a parallel box. Try a new max, a single or a 3-rep max. Nest do glute/ham raises, sled pulling with ankle straps, the Reverse Hyper5356,359 and 6,491,607b2 machine, and standing ab work. Workout 5: Rack pulls with the plates 2 inches off the floor for a max single, pull-throughs, incline situps, barbell rows, and the Reverse Hyper5356,359 and 6,491,607b2. Workout 6: Heavy sled pulls with a belt around the waist for six pulls at 200 feet a pull. Then glute/ham

raises, dumbbell rows, Janda sit-ups, and the Reverse Hyper5356,359 and 6,491,607b2. Janda sit-ups, named for Prof. Vladimir Janda, are done by hooking a band underneath the bench with the feet not anchored to eliminate hip flexor involvement. Hold on to the band, press your heels downward, push out on the abs, and pull up on the band. Workout 7: Cambered bar good mornings. First bend over close to parallel; now squat as low as comfortable; then raise up. Work up to a single or a 3-rep max. Then do pullthroughs, snatch grip rows, standing abs, side rows for obliques, and the Reverse Hyper5356,359 and 6,491,607b2. Workout 8: Arched-back good mornings. Remember when doing a good morning, the bar must be in front of the knees. If not, it is a quarter squat. Work up to a max single or a triple. Pull a sled backward for 6 trips of 200 feet each. Barbell rows with a close grip, Janda situps, and the Reverse Hyper5356,359 and 6,491,607b2 Machine. Workout 9: Concentric safety squat bar good mornings. Crawl under a bar that is suspended 3 feet off the floor and do good mornings. Do max single. Then glute/ham raises, chest-supported rows, standing abs, and the Reverse Hyper5356,359 and 6,491,607b2. Workout 10-14: Band deadlifts on platform. Here, you can use one or two mini-bands, or purple, green or blue bands. This is workout 10-14 if you use a different strength back each of these weeks. Work up to a max single. Then chest-supported rows, glute/ham raises, standing abs, and the Reverse Hyper5356,359 and 6,491,607b2 machine. Workout 15-17: Suspend the Buffalo bar or 14-inch cambered bar or do Zercher squats with a suspended bar. This is workout 15-17. Then pull a sled with a power belt for 4 trips for 200 feet backward. Then dumbbell rows, Janda sit-ups, and the Reverse Hyper5356,359 and 6,491,607b2. Workout 18: Box deadlifts off a 4-inch box for conventional deadlifts. Workout 19: Sumo deadlifts off a 2-inch box. Then do hanging leg raises, pullthroughs, and the Reverse Hyper5356,359 and 6,491,607b2 machine. Workout 20: Belt squats off a low box. Workout 21: Box deadlifts off a parallel box. Workout 22-25: Workout 22 is off a high box. For these workouts use a very wide stance. If you use the same boxes but with a very close stance, you now have workouts 23-25. Follow with glute/ham raises, incline situps, and the Reverse Hyper5356,359 and 6,491,607b2 machine. Workout 26: One-legged squats with a straddle stance. Support the back foot on a box while the front foot is far out in front. This will build the entire leg while increasing flexibility in the hip and groin. Then do Janda sit-ups, backward sled pulling for 6 trips of 200 feet each, slide bends, and the Reverse Hyper5356,359 and 6,491,607b2 machine 1. Light front squat for warm up; rack pulls with one pin for max single; 3 to 6 sets of glute/ham raises; 3 to 6 sets of low pulley 8 to 12 reps; 3 to 6 sets of Reverse Hypermachine; 8 to 12 reps of abs while standing up, as heavy as possible. 2. 6 trips of sled pulls 60 yards with 2 to 4 45-pound plates; Safety Squat bar to max single on 12-inch high box; 3 sets of pull-through, high reps; 3 to 6 sets of chest-supported rows; 3 to 6 sets of Reverse Hyper machine, 8 to 12 reps; 3 to 6 sets of abs lying on a 6-inch roller. 3. 3 sets of hanging leg raises as warm up; rack pulls with 350 pounds of band tension for max single; 3 to 6 sets of heavy shrugs, dumbbell or barbell; 3 to 6 sets of heavyReverse Hyper machine; sled pulls, 8 trips of 60 yards with moderate weight; 3 sets of straight-leg sit-ups. 4. Concentric good morning max 3 reps; 6 to 8 sets of belt squats heavy; 6 to 8 sets of dumbbell row; 3 sets of 45-degree back raise; 3 to 6 sets of Reverse Hypers; 3 to 6 sets of leg lifts with ankle weights. 5. Box deadlift on 4-inch box max single; front squat, work up to 6-rep max; pull-through 4 sets; Ukrainian deadlifts 2 sets of 20 reps; low-pulley rows 3 to 6 sets heavy; 6 to 8 reps of 3 to 6 sets of Reverse Hyper machine, heavy; straight-leg sit-ups with weights.

6. 14-inch cambered bar off of a low foam box, 10 sets heavy; 4 to 6 45-pound plates sled pulls 60 yards; 4 sets of chest-supported rows heavy; 3 to 6 sets Reverse Hypermachine heavy; 6-inch foam roller sit-ups heavy. 7. Max deadlift on floor with 280 pounds of band tension; 3 to 6 sets of belt squat heavy; barbell rows, 4 sets of 6 reps heavy; 4 to 6 sets of low-pulley rows heavy; 3 to 6 sets of Reverse Hyper machine heavy; 3 to 6 sets of heavy straight leg sit-ups. 8. Zercher lift off of the floor to max single; 6 sets of sled pulls 4 to 6 45-pound plates; 3 sets of heavy dumbbell shrugs; 3 to 6 sets of chest-supported rows heavy; 3 to 6 sets of Reverse Hyper machine heavy; 3 to 6 sets of hanging leg raise with weight; walk mile with 10-pound ankle weight and 50pound weight vest. 9. Safety squat bar with 300 to 450 pounds of band tension max single; 45-degree hyper for 6 sets heavy for 6 reps; 3 to 6 sets of low-pulley rows heavy; 3 to 6 sets of dumbbell rows heavy high reps; 3 to 6 sets of Reverse Hyper machine heavy; 3 to 6 sets of straight-leg sit-ups heavy; walk with wheel barrow heavy for mile. 10. Floor deadlifts plus 370 pounds of band tension for a max single; 2 sets of 20 reps Ukrainian deadlift; 6 sets for 60 yards sled pulls using 5 45-pound plates; 6 sets of dumbbell rows heavy 8 to 10 reps; 3 to 6 sets of Reverse Hyper machine heavy; 3 to 6 sets of 6-inch foam roller sit-ups heavy; 1 mile walk with 10-pound ankle weights. 11. Low box squat on foam; 14-inch cambered bar to max; speed pulls 60% plus 220 pounds of band tension 8 singles; 45-degree back raise; 3 to 6 sets heavy plyo swing; 5 sets of 6 reps jumps; barbell rows 6 sets heavy; 3 to 6 sets of Reverse Hypermachine heavy; hanging leg raises with weight for 6 sets. 12. Buffalo bar and good mornings for 5 sets of 5/8-inch chains to max 3 reps; 3 to 6 sets of glute/ham raises; 6 trips of sled pulls 60 yards; 5 45-pound plates dumbbells shrugs 3 to 6 sets of 10 reps; straight leg sit-ups 6 to 10 reps. 13. Rack pulls with plates 6 inches off floor max; low-pulley rows 3 to 6 sets heavy; wheel barrow walk heavy 10 trips for 60 yards; Reverse Hyper machine 3 to 6 sets heavy; 6-inch foam roller sit-ups heavy. 14. Box deadlift on 4-inch box max single; chest-supported rows 3 to 6 sets; 3 sets of Ukrainian deadlift 20 heavy reps; 3 to 6 sets of glute/ham raise heavy; 3 to 6 sets of Reverse Hyper machine heavy; 3 to 6 sets of hanging leg raises touching toes to bar. 15. Heavy sled pulls 4 to 6 45-pound plates for 10 trips; front squat light for 6 sets on low box; lowpulley rows for 6 sets heavy; 3 to 6 sets of Reverse Hyper machine heavy; straight-leg sit-ups for 6 sets heavy.

Prilepin's Chart Percent 55-65 70-75 80-85 90

Reps Per Set 3 to 6 3 to 5 2 to 4 1 to 2

Optimal Total 24 18 15 7

Range 18 -30 12 to 24 10 to 20 4 to 10

Band Tension Formula -Bar weight=40% 1 RM -Band tension=25% at lockout and 10% at bottom