Carlos Montoya Training Program: March Meet

Start: January 18th 2016

ONLY BENCH BEGINS ONE WEEK IN ADVANCE

Monday work: 11th jan beginning or begin 18th and start from week 2
Light bench: 225*5 (4sets after incline)
Incline Bench: goal 330-335 double
Wk1-245*5reps 2 sets
Wk2-255*5 reps 2 sets
Wk3- 275*4reps
Wk4-285*4reps
Wk5 295*3reps
Wk-6 305*3 reps
Wk7-315*2
Wk8- 325*2
Wk9-335*2
3. side raises 3 sets 10 reps and build up
4. Front Raises 2 sets 10 reps

5. Barbell Holds 10 seconds 3 sets 495 build up

6 Machine Dips 5 sets 5 reps heavy
7. Triceps standing db tricep extension behind head 3 set*12 reps
Speed planks 10 sets 20 seconds off 20 seconds on
Glute bridges 3 sets 20 reps
Decline situps 3 sets*15reps

Squat: Goal maintain Max 525 (Tuesday)

Primary Work: 2 sets ( 4/5 mins rest)
Week 1-385*5 reps
Week 2- 395*5 reps
Week 3- 405* 5 reps
Week 4- 415*5reps
Week 5- 425*5reps (1 set)
Week 6- 435*5reps (1 set)
Week 7- 445*5reps (1 set)
Week 8- 405*5 reps (1 set)

Pause Squat: 5 sets 3 reps ( min rest)

Wk 1- 275
Wk 2-285
Wk 3-295
Wk 4-305
Wk 5-315 (3 sets 3 reps)
Wk 6-325 (3 sets 3 reps)
Wk 7-335 (3 sets 3 reps)
Wk 8-335 (3 sets 3 reps)

Hyperextensions
3 sets* 15 reps WEIGHTED increase every week

Secondary work
Leg extensions 2 sets*12 reps (heavier weights)
Leg Curls 2 sets * 12 reps (heavier weights)
Adductors 2 sets 20 reps

Abductors 2 sets 20 reps

Abdominals:
Planks- 2 sets 2:30 min
Leg raises- 3 sets 20 reps increase every week
Birdogs 2 sets 20 reps increase every week
45 pound core roatations 3 sets*12 reps
STRETCH.

WEDNESDAY: RECOVERY AND BENCH PREP

3 way Hip mobility
STRETCH an SAUNA

BENCH (Thursday) jan 21st

ROUTINE 1: HARD ROUTINEGET MANY CHANCES TO FEEL HEAVY
WEIGHT BUT NEED TO BE REALLY FOCUSED. Routine 2 is more familiar and my
recommendation. I have only given this one to youto see it and make a call.
Flat bench: Meet Goal- 402

Training Max- 390

start date- jan 14th

Wk 1 70% - 1 set 8 reps 275

80%- 2 sets 6 reps 310
Wk 2 80%- 2 sets 6 reps 310
85%- 3 sets 5 reps 330
90%- 1 set 3 reps 350
Wk 3 85%- 2 sets 5 reps 330
90% 3 sets 3 reps 350
95% 1 set 2 reps 370
Wk 4 80% 2 sets 6 reps 310
85% 1 set 4 reps 330
Wk 5 85% 2 sets 5 reps 330
90% 3 sets 3 reps 350
95% 1 set 2 reps 370
Wk 6 90% 2 sets 3 reps 350
95% 2 sets 2 reps 370
100% 2 sets 1 rep 390
Wk 7 80% 3 sets 6 reps 310

Wk 8 85% 1 set 5 reps 330

90% 3 sets 3 reps -350
95% 2 sets 2 reps- 370
Wk 9 90% 2 sets 3 reps 350
95% 3 sets 2 reps 370
100% 2 sets 1 reps 390
ROUTINE 2:
Wk 1 315*5 reps 2 sets
Wk2

325*5reps 2 sets

Wk3

335*4reps 2 sets

Wk4

345*4reps 2 sets

Wk5

370*1 1 set and 1 set 315*5

Wk6

355*3reps and 1set 325*3

Wk7 365*2reps and 1 set 335*2

Wk8 375*2reps and 1 set 345*2
Wk9 380*2reps and 1 set 355*2
***Only routine 1 or 2 is done not both. Glose grip and the rest of the exercises will be done
no matter which routine you select.

Close Grip
Wk 1: 2sets 255*5reps 2 sets
Wk 2:2sets 265*5reps 2 sets
Wk 3:2 sets 275*5reps 2 sets
Wk 4: 2 sets 285*5reps 2 sets
Wk 5: 2 sets 295*5reps 2 sets
Wk 6: 2 sets 305*5 reps and 1 set 225*5
Wk7: 2 sets 315*3reps and 1 set 265*5
WK8: 2sets 325*3 and 1 set 275*5
Wk 9: 2 sets 340*2

Seated dumbbell press

2 sets 5 reps 70 and work up

Birdogs 3 sets*10 reps

Rear Delts exercises, Pec cable Flies, and rotator cuff work
STRETCH

DEADLIFT: Primary Work

Week 1:505*5 reps 2 sets (535)
Week 2:515*5reps 1 set (600) and 1 set 505*3 reps
Week 3: 525*4 reps 1 set(598) 1 set 515*3
Week 4: 535*3 reps 1 set (596) and 1 set 525*2
Week 5: 550*1reps 1 set
Week 6: 550*3reps 1 set (609 training max) KEY 1 and 1 set 535*2
Week 7:560 *2 reps (593 MAX) and 1 set 545*2
Week 8:570*2 reps (604 MAX)
Week 9: 575*2reps (609 MAX) KEY
Primary Assistance: Speed Deadlift
1. Speed Deadlift off of 1 plate Deficits- First 3 weeks lift
385*5 reps for 3 sets
2. Weeks 4-6
405*3 reps 5 sets
3. Weeks 7-9
405*2 for 5 sets
2-3mins rest between sets.
SECONDARY ASSISTANCE:

3.DB Rows 3 sets*8reps BUILD UP (slowly lowering reps every few weeks)

4. Lat pulls 3 sets for 10 reps BUILD WEIGHT UP and 2 sets Narrow grip 10 reps

5.Seated rows 3 sets 10 reps BUILD UP (slowly lowering weights every few weeks)

ABDOMINALS
Landmines with bar and 45 pound plate 3 sets*12 reps
Sidebends 3 sets 15 reps
Planks 3 sets 1:30 on 1:30 off
-********CAN FIND TIME FOR BICEPS HERE OR AFTER SHOULDERS OR SQUAT.
3 SETS standing DB curls 8 reps
3 sets DB Hammer curls 8 reps