THE PROVISIONAL MONTHLY PLAN - 1 Trainings of arresters in the preparatory period Week 1 (964 rises for month) Monday Bench 50% 5x1, 60% 4x2, 70% 3x2, 75% 3x5 Squat 50% 5x1, 60% 5x2, 70% 5x5 Bench 50% 5x1, 60% 5x1, 70% 4x4 Flies 10x5 Good mornings 5x5 Wednesday Deadlift to knees 50% 3x1, 60% 3x1, 70% 3x2, 75% 3x4 Incline bench 6x4 Dips 5x5 Deadlift from pins 55% 4x1, 65% 4x1, 75% 4x2, 85% 3x4 Lunges 5x5 abs 10x3 Friday Bench 50% 5x1, 60% 5x1, 70% 4x1, 75% 3x2, 80% 2x2, 75% 3x2, 70% 4x1, 60% 6x1, 50% 8x1 Flies 10x5 Squat 50% 5x1, 60% 4x1, 70% 3x2, 75% 3x5 Good mornings 5x5 Week 2 Monday Squat 50% 5x1, 60% 4x1, 70% 3x2, 80% 2x5 Bench 50% 5x1, 60% 4x1, 70% 2x2, 80% 3x5 Flies 10x5 Pushups 10x5 Front squat 45% 3x2, 55% 3x2, 60% 2x4 Good mornings 5x5 Wednesday Deadlift to knees 50% 3x1, 60% 3x1, 70% 3x2, 75% 2x4 Bench 50% 6x1, 60% 6x2, 65% 6x4 Flies 10x5 Deadlift from pins 55% 4x1, 65% 4x1, 75% 4x2, 80% 4x4 Lunges 5x5 Friday Squat 50% 5x1, 60% 4x1, 70% 3x2, 80% 2x5 Bench 50% 5x1, 60% 4x1, 70% 3x2, 80% 2x2, 75% 3x1, 65% 5x1, 55% 7x1 Flies 10x5 Squats 50% 5x1, 60% 5x2, 70% 4x4 Good mornings 5x5 Week 3 Monday Squat 55% 5x1, 65% 4x1, 75% 3x2, 85% 2x4 Bench 50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6 Flies 10x5 Pushups 10x5 Squats 50% 3x1, 60% 3x1, 70% 3x1, 80% 3x4 Good mornings 5x5 Wednesday Deadlift off box 50% 3x2, 60% 3x2, 65% 3x4 Bench 50% 5x1, 60% 4x1, 70% 3x2, 80% 2x3, 85% 2x2, 80% 3x2 Flies 10x5 Deadlift from pins 60% 4x1, 70% 4x2, 80% 3x2, 90% 2x3 Lunges 5x5 Friday Squat 50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6 Bench 50% 5x1, 60% 4x1, 70% 3x2, 80% 3x7 Flies 10x5 Military press 4x5 Good mornings 5x5 Week 4 Monday Squat 50% 5x1, 60% 4x1, 70% 3x2, 80% 3x5 Bench 55% 5x1, 65% 5x1, 75% 4x5 Flies 10x5 Dips 8x5 Front squats 40% 5x2, 50% 4x2, 60% 3x3 Good mornings 5x5 Wednesday Bench 50% 5x1, 60% 4x1, 70% 3x2, 80% 3x2, 85% 2x3 Deadlift 50% 3x1, 60% 3x1, 70% 3x2, 80% 3x2, 85% 2x3, 80% 2x3 Bench 50% 5x1, 60% 5x1, 70% 5x4 Flies 10x5 Friday Squats 50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6 Bench 50% 6x1, 60% 5x1, 70% 4x2, 80% 3x2, 85% 2x2 80% 3x2, 70% 4x1, 60% 6x1, 50% 8x1 Flies 10x5 Dips 8x5 Good mornings 5x5 Abs 10x3 |