Where did I go, you ask?
I waited several extra days before posting this here or anywhere else because I was contacted by an individual who is paying for online coaching from another coach. This happens all the time but what happened next was a first for me. HIS COACH has been sending him The Nemesis Program word for word week by week as his own programming.
Hey, I put it out there and it is free to you and for anyone else out there to use BUT this particular coach will now have to explain to his clients WHY it took him 14 days to get them their programming! Good Luck!
Nemesis Program 1 Week 10
Day 1:
Squat:
50% x 5
60% x 4
70% x 3 x 2 sets
80% x 3 x 3
Bench Press:
50% x 5
60% x 4
70% x 3 x 2 sets
80% x 2 x 5 sets
OHP/Incline:
5 sets of 10 reps, easy work
Dips/Push Ups:
5 sets of 8 reps, easy work
Squat Variation (raw, briefs, rev bands, SS Yoke, Cambered Bar, high box, etc):
50% x 5
60% x 4
70% x 3 x 2 sets
Good Morning:
5 sets of 5 with VERY easy weight
** You have the option, if you need work with bands, add bands instead of bar weight AFTER 60% on Squats. You can also use a variation of the squat instead (SS Yoke, Cambered, Box, Gear, Weightlifting High Bar Squat, etc...)
** Try to get the work in and push on the first squat and bench and then just put it on cruise control for the rest of the session. Don't stress about the weight on the bar but get the reps! This is where we have established your technical weaknesses by now and you are focusing on bringing them up to a better standard.
Day 2:
Deficit Deadlift (1-2 inch deficit)
50% x 3
60% x 3 x 2 sets
65% x 2 x 4 sets
2-3 Board Bench Press:
50% x 5
60% x 5
75% x 3 x 2 sets
80% x 2 x 3 sets
70% x 5 x 2 sets
50% x 9
Fly/OHP: (Easy Work)
5 sets of 10 reps
Conventional Or Sumo Deadlift (your alternate stance)
50% x 4
60% x 4
70% x 3 x 2 sets
80% x 1-2 x 0-3 sets
ABS:
4 sets of 6-10 reps
** This is a lot of work so be prepared! If you can get in calories during training, do it! Remember that after your first two exercises, put it on cruise!
Day 3:
Bench Press: (2-3 board if needed)
50% x 5
60% x 4
70% x 3 x 2 sets
80% x 3 x 3 sets
Squat: (or any variation) You can also add bands for weight after the 50%
50% x 5
60% x 5
70% x 5 x 2 sets
75% x 4 x 3 sets
Push UP/OHP/Incline, etc:
5 sets of 8 EASY reps
Good Morning: (easy)
5 sets of 5 EASY reps
** Now go out and enjoy yourself! Next week will be a breeze after this week and you are approaching PR City!
