Is there a maximum number of times that you can watch Finding Dory in a day? I say that it is three but my youngest son disagrees with me BIG TIME! Let me know your thoughts before my mind melts!

Nemesis Program 1 Week 9

I'm promising you that this will be easier than you think it will be. You will probably screw up and make it much harder though!

IMPORTANT!

Base everything that you are about to do on your TRAINING MAX! This is not 95% of your best all time 1RM or the max that you hope to hit soon...it is what you can do at 3 in the morning after being woken up by a huge ape and carried to the squat bar without any nose torque! When in doubt, lower the weight!

Day 1:
Bench Press
50% x 5
60% x 4 x 2 sets
70% x 3 x 2 sets
80% x 3 x 2 sets
85% x 2 x 2 sets
80% x 3

Squat or Box Squat:
50% x 5
60% x 4
70% x 3 x 2 sets
80% x 3 x 3 sets

2 Board Bench Press
55% x 5
65% x 5
75% x 4 x 3 sets

OHP/Incline
3 sets of 10 reps

Good Morning
3 sets of 5 reps

** This should not take more than 2 hours! Calculate your weights out the day before you go into the gym so that you are prepared. Round down! Rest as little as freaking possible and be prepared! The OHP/Incline and Good Mornings are not meant to be hard! Use a machine or just a light band for these!

Day 2:
Deadlift
50% x 4
60% x 4 x 2 sets
70% x 3 x 2 sets
80% x 3 x 2 sets
85% x 1-2 reps

2 Board Bench Press
50% x 8
60% x 6
65% x 5
75% x 3 x 2 sets
85% x 1 x 2 sets
80% x 2
70% x 4
60% x 8
50% x 12

Incline/OHP/Etc
3 sets of 10 reps

Deadlift (plates elevated)
60% x 5
70% x 4
80% x 3 x 2 sets
90% x 3 x 2 sets
100% x 1

Lunge(s)
3 sets of 5

** Again, TRAINING MAX! Wear straps to protect your hands and rest as little as humanly possible! Get the reps in before you add weight to the bar! Don't stress about the height of the bar/plates on deadlift...just make them easy and get the reps in! Lunges are a therapy exercise, don't bust a hip or a knee doing these!

Day 3:
Squat or Box Squat
50% x 5
60% x 4
70% x 3 x 2 sets
80% x 3 x 2 sets

Bench Press
50% x 5
60% x 4 x 2 sets
70% x 3 x 2 sets

Dips/Push Ups
3 sets of 6

Squat or Box Squat
55% x 5
65% x 4
75% x 2 x 2

Good Mornings
3 sets of 5 reps

** If you have an SS Yoke Bar, use it on Box Squats on this day. Take the stress off of your joints or add in reverse mini bands to the regular bar! Get the reps, use less weight, rest as little as possible

IMPORTANT: Finish every training session with something for abs and try to do a set or two of GHR's and rotators now and again as well! Next week will be more of the same and then we will majorly AND PRODUCTIVELY deload before a trip to PR City!

I know that you think I'm crazy, but I've done this very week of programming so many times myself that you wouldn't believe it! Keep this week as it is the most important week I've sent you so far! If you ever (knock on wood) have an injury, set a very low training max and do this week for several weeks in a row!