NOTE: This is week 2 of a 12 week plan I've been creating for a group of lifters in the gym. They are now on week eight and the program changes every week. This is NOT a one week program that is to be repeated over and over again.

Week one was a very basic test week to try and see where everyone was at, so there wasn't a written plan.

As the weeks progress, you will see modifications for each of the lifers. As of week two, weak points were not diagnosed but do come in later. There are five on this program ranging from teenage raw drug free to pro multi-ply. They all train together, but have different needs, so the modifications have to be built into the overall plan.

The goals of the first few weeks were:

1. To get them used to heavy weights again

2. To strengthen the start of the lift and make sure set up was strong, tight and right

3. Increase confidence

4. Increase conditioning

5. Re-establish the training mindset

6. Determine technical and physical weak points

I do have their supplement plan in here because we're testing different protocols to see how they work. What I'm testing right now is how much of a load - bloat - fullness I can get from them on Friday that they can hold over the weekend. To me, this is the most important aspect right now. I want them to come into the weekend big and full and then retain it for both of their heavy training days. The most demanding training days are Saturday and Sunday, thus allowing for more recovery during the week. Over this program you'll see some changes to the Friday and weekend supplement plan because of this. You'll also see some products come out and some will come back in and others won't. We will keep in what they feel helps and dump what doesn't.

NOTE: I'm posting this section because I do think people are interested to see what stays and what goes and what else will be tossed in. We are TESTING this stuff, so who knows how it will end up. I do want to note less that than two percent of EliteFTS' sales comes from supplements, so I could care less if you buy them or not. We sell them as secondary items that you might pick up if you buy something else. Use the info for what it is and leave it at that. Actually, I'm 100 percent sure I could put this entire program in an e-book, sell it and make more off the sale of the book than the total sales of all the supplements listed in this training plan.

Back to the lifters:
They are also not all going to do a meet on week 12, so during the later weeks there will be more modifications based on who is doing the meet and who isn't.

This is the actual plan they are being e-mailed. There may be some modifications that had to made that are not listed (but these are very few).

Week 2 (of 12)
Monday August 2 – Sunday August 8, 2010

Monday:

1. Soft Foam Roller Work

  • Nothing deep, just light passes

2. Light Cardio

  • 15-20 minutes not exceeding 65 percent max heart rate

Modifications: n/a

Nutritional:
•Curcumin 500 (two with breakfast – lunch and dinner)
•Before bed two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed
•Multi-vitamin in the morning with breakfast
•One scoop metabolic drive or one Metabolic bar with breakfast
•Three Flameout with breakfast and dinner

Tuesday:

1. Warm Up

  • Do whatever you normally do.

2. Box Jumps

  • Warm up to a box height that is 60 percent of your best one rep max jump
  • Perform five sets of two jumps with less than 90 seconds rest

3. Hamstrings

  • GHR would be the best choice – Four sets going two reps shy of failure. If you don’t have access to a GHR, do stiff-leg deadlifts with a weight you can do for 20 reps. Do four sets of 10 reps with a moderate tempo.
  • Rest two minutes

4. Standing Pull Down Abs with Cable

  • Four sets of 15 reps with 90 seconds rest

5. Special exercise #1

  • Nothing required at this time.

6. Free Time

  • 20 minutes total. Keep movements to machines or single legwork in the 12-15-rep range.

Modifications:
•If you need extra technique, work broomstick squats and deadlifts facing a wall.
•If you’re “on,” then don't do free time training. If you're drug free, then DO the free time training

Nutritional:
•Alpha GPC around one hour before training
•Anaconda and Mag 10 (one to two scoops) to drink before, during and after training (mix with Spike)
•Surge Workout Fuel – One scoop pre-training
•Finibar after hamstrings with 12 ounces water
•Curcumin 500 (two with breakfast)
•Before bed two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed
•Post training (1-2 scoops post workout Surge) or eat meal within one hour of training
•L-Leucine – mix with everything you drink throughout the day
•Multi-vitamin in the morning with breakfast
•One scoop metabolic drive or one Metabolic bar with breakfast
•Three Flameout with breakfast and dinner

Wednesday:

1. Wide Grip Pulldowns

  • Use a weight you could do for 20 reps and do six sets 10-12 reps
  • Change bar every couple sets

2. Special Exercise #1

  • Not needed at this time

3. Special Exercise #2

  • Not needed at this time

4. Conditioning

  • Prowler or Sled work – Six trips of 30 steps moderate intensity

5. Foam Roller – Massage Work

  • Very hard and deep work. Use rumble roller, baseballs, etc. Work as deep and as hard as you can.

Modifications:
•If you need extra technique, work broomstick squats and deadlifts facing a wall.
•If you’re “on,” then you MUST do the conditioning work. If you're clean, then go by feel or just do the light cardio as completed on Monday.

Nutritional:
•Anaconda and Mag 10 (one to two scoops) to drink before, during and after training (mix with Spike)
•Surge Workout Fuel (one scoop before training and another with your Anaconda – Mag 10) while training
•Finibar after Lat work with 12 ounces water
•Curcumin 500 (two with breakfast)
•Before bed two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed
•Post training (one to two scoops post-workout Surge) or eat meal within one hour of training
•L-Leucine – mix with everything you drink throughout the day
•Multi-vitamin in the morning with breakfast
•One scoop Metabolic Drive or one Metabolic bar with breakfast
•Three Flameout with breakfast and dinner

Thursday:

1. Warm Ups

  • Do whatever you normally do

2. Bench Press

  • Six sets five reps with 40 percent of your CM (competitive max), 60 rest between sets
  • Explosive tempo

3. Extensions

  • Eight sets of eight reps with 60 seconds rest using weight you could do for 15 reps

4. Seated Dumbbell Side Raise

  • Use a weight you could do 20 reps with lax form
  • Do three sets 12 -15 reps with tight form
  • Leave a few reps at the end of each set

5. Band Pull-Aparts

  • Use mini band for two sets to failure

6. Free Time

  • 20 minutes total: Focus on chest, delts, arms and keep to machines, dumbbells or cables.

Modifications:
•If you need extra technique, work broomstick squats and deadlifts facing a wall.
•If you’re “on,” then do not do free time training. If you're drug free, then DO the free time training

Nutritional:
•Anaconda and Mag 10 (one to two scoops) to drink before, during and after training (mix with Spike)
•Surge Workout Fuel (one scoop before training and another with your Anaconda – mag 10) while training
•Finibar after movement number three with 12 ounces water
•Curcumin 500 (two with breakfast)
•Before bed two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed
•Post training (one to two scoops post workour Surge) or eat meal within one hour of training
•L-Leucine – mix with everything you drink throughout the day.
•Multi-vitamin in the morning with breakfast
•One scoop metabolic drive or one metabolic bar with breakfast
•Three Flameout with breakfast and dinner

Friday:

1. Soft Foam Roller Work

  • Nothing deep, just light passes.

2. Light Cardio

  • 10 minutes not exceeding 65% max heart rate

3. Sled or Prowler

  • 4 trips of 30 steps with 2 minutes rest between trips

Modifications:
•If you need extra technique work broom stick squats and deads facing a wall.
•If you’re “on ” then make sure you DO the conditioning work. It’s a MUST! If your drug free then go by feel or just do light cardio.

Nutritional:
•Surge Preworkout Fuel 1 scoop taken 4 times throughout the day mixed with Gatorade or PowerAid cut 50/50 with water.
•Sodium load – add salt to your meals, eat ramen noodles, salt and vinegar chips, etc all day long. You need to be a blow fish by Saturday morning.
•Eat 2 – 3 Fini Bars throughout the day with 12 oz water.
•Curcumin 500 (2 with breakfast)
•Before bed 2 scoops Metabolic drive, 8 pro minerals and z-12 if needed.
•L-Leucine – mix with everything you drink throughout the day.
•3 Flameout with breakfast and dinner

Saturday:

1. Warm Up

  • Do whatever you normally do

2. Reverse Band Squats

  • Double light band around top of mono lift and around bar. One band per side. Loop in bar around mono and back on bar again
  • Briefs and wraps
  • Free Squats

Work up to PM 1RM (perceived one rep max). Work up in small jumps (plate, quarter, plate, quarter, etc.) with sets of three and five reps. When it begins to feel heavy, knock down to singles. As you work up in singles, as soon as you can GUESS what your one rep max WOULD be, STOP working up. If you aren't sure, then take a smaller jump to get a better idea. NO MISSING weights.

Now off your PM, you will do two sets of three at 78 percent

3. Pulls Against Bands off Three Mats

  • Use extra wide jump stretch platform and place three mats inside
  • You will use whatever bands you like, BUT the bar needs to move with force so the bar weight will be somewhere between 225 and 315 pounds. Base this on feel.

4. GHR

  • No extra weight needed. Do four sets to failure.

5. Hanging Leg Raises

  • No extra weight needed, but make sure your hips stretch out at the bottom.
  • Four sets to failure

6. Free Time

  • 20 minutes total: Focus on single leg movements, abs and lower back work.
  • Take 20 minutes to do whatever you want for your squat and deadlift. Just avoid anything that will work the upper back too much, as you will bench tomorrow.

7. Foam Roller

  • Work the crap out of your lats and upper back, but also use The Stick and other tools to hit the legs, etc.

Modifications:
•If you’re “on,” then do not do free time training. If you're drug free, then DO the free time training.
•If you are lifting Raw, then wraps only.
•If you drink alcohol, then limit to one to two drinks on this day.
•After training, spend the rest of the day relaxing and do what you can to keep all stress levels down.
•Nap if you can.

Nutritional:
•Keep sodium loading – add salt to your meals, eat Ramen Noodles, salt and vinegar chips, etc. all day long. You need to be a blowfish by Saturday morning
•Anaconda and Mag 10 (one to two scoops) to drink before, during and after training (mix with Spike).
•Surge Workout Fuel (two scoops before training and another with your anaconda – mag 10) while training.
•Finibar after pulls with 12 ounces water.
•Curcumin 500 (two with breakfast, two with lunch and two with dinner).
•Before bed two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
•Post training (one to two scoops post workout Surge) or eat meal within one hour of training.
•L-Leucine – mix with everything you drink throughout the day.
•Multi-vitamin in the morning with breakfast.
•One scoop Metabolic Drive or one Metabolic bar with breakfast.
•Three Flameout with breakfast and dinner.

Sunday:

1. Floor Press with Chains

  • Raw
  • Rest as needed between sets

Work up to 50 percent of your best CM (competitive max) and then with each additional set, add one chain per side while doing triples. When the triples become hard, drop to singles and keep working up to a one-rep max. After this max is achieved, drop down to 78 percent of this for one more set of three reps.

2. Flat Dumbbell Press

  • Warm up how you like
  • Rest two to four minutes between sets
  • Work up to your best set of 10, rest two to four minutes and repeat for one more set trying to get the same reps. Try to beat the numbers you hit last week.

3. Magnum Shoulder Press

  • This is the new machine - red frame
  • Use palm-in grip
  • Follow the same set rep pattern as dumbbell presses

4. Rows

  • Doesn’t matter what type or if you use a couple movements instead of one
  • Leave one to two reps in the tank with every set
  • Six sets of 10 reps

5. Negative Only Barbell Close Grip Push-up

  • Put bar in the bottom of power rack or smith machine at lowest setting
  • One finger on the smooth part of bar for you grip setting
  • Start at top lock out position and lower using a 12 count. Kneel to help get back up. Do for four to five reps. If this is easy place bench under feet or use weight vest.
  • 2 sets

6. Free Time

  • 20 minutes to do what you want. Don't be retarded and keep the reps high for now (10-12). If it hurts or has ever hurt to do the movement, then don't do it.

Modifications:
•If you’re “on,” then do not do free time training. If you're drug free, then DO the free time training

Nutritional:
•Anaconda and Mag 10 (one to two scoops) to drink before, during and after training (mix with Spike).
•Surge Workout Fuel (one scoop before training and another with your anaconda – mag 10) while training.
•Finibar bench work with 12 ounces water.
•Curcumin 500 (two with breakfast, two with lunch and two with dinner).
•Before bed two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
•Post-training (one to two scoops post workout surge) or eat meal within one hour of training.
•L-Leucine – mix with everything you drink throughout the day.
•Multi-vitamin in the morning with breakfast.
•One scoop Metabolic Drive or one Metabolic bar with breakfast
•Three Flameout with breakfast and dinner

Steve is keeping videos, notes and e-mails of all these weeks leading to the meet. When it's over, we will put together an article based on how it turns out. For now I will just post some of the page weeks in order, so you can get a grasp of what they are doing.

The first weeks were posted last week. You can now see where the modifications are being added for each person. These are based on their feedback and what we are seeing in the gym with their strength and technique.

Week 3

Monday:

1. Soft Foam Roller Work

  • Nothing deep, just light passes.

2. Light Cardio

  • 15-20 minutes not exceeding 65 percent max heart rate

Modifications:

  • Jon & Steve: Sit on 4-6 inch box (like an aerobic step up step), double loop any band around your knees and do back pull aparts where you pull your knees out, hold at max contraction for five count. Do three sets to failure.
  • Molly: Do your knee rehab movements. You will use these as Prehab.
  • Ted: Add any type of hip flexor stretching you want. Do at the end of your session while you're still warming up. Hold stretch for 60 seconds, rest a couple minutes and do for one more stretch of 90 seconds.

Nutritional:
•Curcumin 500 (two with breakfast – lunch and dinner),
•Before bed two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed
•Multi-vitamin in the morning with breakfast
•One scoop Metabolic Drive or one Metabolic bar with breakfast
•Three Flameouts with breakfast and dinner

Tuesday:

1. Warm Up

  • Do whatever you normally do.

2. Box Jumps

  • Warm up to a box height that is 70 percent of your best one rep max jump.
  • Perform four sets of one jump with 120 seconds rest

3. Hamstrings

  • GHR would be the best choice – four sets going to failure. If you don’t have access to a GHR, do stiff-leg deadlifts with a weight you can do for 20 reps. Do 3 sets 15 reps with a moderate tempo.
  • Rest two minutes

4. Standing Pull Down Abs with Cable

  • 4 sets 15 reps with <60 seconds rest

5. Special exercise #1

  • Jon & Steve: Sit on 4-6 inch box (like an aerobic step up step), double loop any band around your knees and do back pull aparts where you pull your knees out, hold at max contraction for five counts. Do three sets to failure.
  • Molly: Do your knee rehab movements. You will use these are Prehab.
  • Ted: Add any type of hip flexor stretching you want. Do at the end of your session while you're still warming up. Hold stretch for 60 seconds, rest a couple minutes and do for one more stretch of 90 seconds.

6. Free Time

  • 20 minutes total. Keep movements to machines or single legwork in the 12-15-rep range.

Modifications:
•If you need extra technique work broom stick squats and deadlifts facing a wall.
•If you’re “on,” then do not do free time training. If you're drug free then DO the free time training

Nutritional:
•Alpha GPC around one hour before training.
•Anaconda and Mag 10 (one to two scoops) to drink before, during and after training (mix with Spike).
•Surge Workout Fuel – one scoop pre-training.
•Finibar after Hamstrings with 12 ounces of water.
•Curcumin 500 (two with breakfast).
•Before bed, two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
•Post training (one to two scoops post workout surge) or eat meal within one hour of training.
•L-Leucine – mix with everything you drink throughout the day.
•Multi vitamin in the morning with breakfast.
•One scoop metabolic drive or one metabolic bar with breakfast.
•Three Flameouts with breakfast and dinner

Wednesday:

1. Wide Grip Pulldowns

  • Use a different bar than last week, but still go wide.
  • Use a weight you could do for 20 reps and do 5 sets 8 reps.
  • Change bar every couple sets.

2. Special Exercise #1

  • Not needed at this time.

3. Special Exercise #2

  • Not needed at this time.

4. Conditioning

  • Prowler of Sled Work - Six trips of 30 steps moderate intensity

5. Foam Roller - Massage Work

  • Very hard and deep work. Use rumble roller, baseballs, etc. Work as deep and as hard as you can.

Modifications:
•If you need extra technique, work broomstick squats and deadlifts facing a wall.
•If you’re “on,” then you MUST do the conditioning work. If you're clean, then go by feel or just do the light cardio as completed on Monday.

Nutritional:
•Anaconda and Mag 10 (1-2 scoops) to drink before, during and after training (mix with Spike)
•Surge Preworkout Fuel (1 scoop before training and another with your anaconda – mag 10 while training.
•Finibar after Lat Work with 12 oz water.
•Curcumin 500 (2 with breakfast)
•Before bed 2 scoops Metabolic drive, 8 pro minerals and z-12 if needed.
•Post training (1-2 scoops post wo surge) or eat meal within one hour of training.
•L-Leucine – mix with everything you drink throughuut the day.
•Multi vitamin in the morning with breakfast
•1 scoop metabolic drive or one metabolic bar with breakfast
•3 Flameout with breakfast and dinner

Thursday:

1. Warm Ups

  • Do whatever you normally do

2. Bench Press

  • Six sets of five reps with 45 percent of your CM (competitive max) 60 seconds rest between sets
  • Explosive tempo

3. Extensions

  • Eight sets of eight reps with 45 seconds rest using weight you could do for 15 reps

4. Seated Dumbbell Side Raise

  • Use a weight you could do 20 reps with lax form.
  • Do three sets 12-15 reps with tight form.
  • Leave a few reps at the end of each set.

5. Band Pull Aparts

  • Use mini band for 2 sets to failure

6. Free Time

  • 20 minutes total: Focus on chest, delts, arms and keep to machines, dumbbells or cables.

Modifications:

•If you need extra technique, work broomstick squats and deadlifts facing a wall.
•If you’re “on,” then you MUST do the conditioning work. If you're clean, then go by feel or just do the light cardio as completed on Monday.

  • Jon & Steve: Sit on 4-6 inch box (like a aerobic step up step), double loop any band around your knees and do back pull aparts where you pull your knees out, hold at max contraction for 5 count. Do 3 sets to failure.
  • Molly: Do your knee rehab movements. You will use these are Prehab.
  • Ted: Add any type of hip flexor stretching you want. Do at end of session while still warm up. Hold stretch for 60 seconds, rest a couple minutes and do for one more stretch of 90- seconds.

Nutritional:
•Anaconda and Mag 10 (one to two scoops) to drink before, during and after training (mix with Spike).
•Surge Workout Fuel (one scoop before training and another with your anaconda – mag 10), while training.
•Finibar after movement #3 with 12 ounces water.
•Curcumin 500 (two with breakfast).
•Before bed two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
•Post training (one to two scoops post workout Surge) or eat meal within one hour of training.
•L-Leucine – mix with everything you drink throughout the day.
•Multi-vitamin in the morning with breakfast.
•One scoop Metabolic Drive or one Metabolic bar with breakfast.
•Three Flameouts with breakfast and dinner.

Friday:

1. Soft Foam Roller Work

  • Nothing deep, just light passes.

2. Light Cardio

  • 10 minutes not exceeding 65 percent max heart rate

3. Sled or Prowler

  • Four trips of 30 steps with two minutes rest between trips

Modifications:
•If you need extra technique, work broomstick squats and deadlifts facing a wall.
•If you’re “on,” then you MUST do the conditioning work. If you're clean, then go by feel or just do the light cardio as completed on Monday.

Nutritional:
•Surge Workout Fuel one scoop taken six times throughout the day mixed with Gatorade or Power Aid cut 50/50 with water.
•Sodium load – add salt to your meals, eat ramen noodles, salt and vinegar chips, etc all day long. You need to be a blow fish by Saturday morning.
•Eat two to three Fini Bars throughout the day with 12 ounces water.
•Curcumin 500 (two with breakfast).
•Before bed two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
•L-Leucine – mix with everything you drink throughout the day.
•Three Flameouts with breakfast and dinner

Saturday:

1. Warm Up

  • Do whatever you normally do

2. Reverse Band Squats

  • Double light band around top of mono lift and around bar. One band per side. Loop in bar around mono and back on bar again.
  • Full Gear
  • Free Squats

Work up to three sets of one rep with 85 percent of your PM from last week. READ THAT AGAIN. You will use your PM from last week to calculate your 85 percent. You will do three singles with full gear using the same weight. JON: you will use 80 percent NOT 85 percent.

3. Pulls Against Bands

  • Use extra wide jump stretch platform
  • You will use whatever bands you like, BUT the bar needs to move with force so the bar weight will be somewhere between 225 and 315. Base this on feel.
  • Use 30 percent less weight that last week and do eight sets of one with 60 seconds rest.

4. GHR

  • No extra weight needed. Do four sets to failure

5. Hanging Leg Raises

  • No extra weight needed, but make sure your hips stretch out at the bottom.
  • Four sets to failure

6. Free Time

  • 20 minutes total: Focus on single leg movements, abs and lower back work.
  • Take 20 minutes to do whatever you want for your squat and deadlift. Just avoid anything that will work the upper back too much as you will bench tomorrow.

7. Foam Roller

  • Work the crap out of your lats and upper back, but also use The Stick and other tools to hit the legs, etc

Modifications:
•If you’re “on,” then do not do free time training. If you're drug free then DO the free time training
•If you are lifting Raw, then wraps only. If not, only changes necessary.
•If you drink alcohol, then limit to one to two drinks on this day.
•After training, spend the rest of the day relaxing and do what you can to keep all stress levels down.
•Nap if you can.

Nutritional:
•Keep sodium loading – add salt to your meals, eat Ramen noodles, salt and vinegar chips, etc., all day long. You need to be a blow fish by Saturday morning.
•Anaconda and Mag 10 (one to two scoops) to drink before, during and after training (mix with Spike).
•Surge Workout Fuel (two scoops before training and another with your Anaconda – Mag 10) while training. Add two more scoops later in the day.
•Finibar after pulls with 12 ounces water.
•Curcumin 500 (two with breakfast. two with lunch and two with dinner)
•Before bed two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
•Post training (one to two scoops post workout Surge) or eat meal within one hour of training.
•L-Leucine – mix with everything you drink throughout the day.
•Multi-vitamin in the morning with breakfast.
•One scoop Metabolic Drive or one Metabolic bar with breakfast.
•Three Flameout with breakfast and dinner.

Sunday:

1. Floor Press with Chains

  • Raw
  • Rest as needed between set.

Work up and beat you best number from the past two weeks for a single. After this set, you will rest a few minutes and do one more set with 10 percent less weight for as many reps as you can get.

2. Flat Dumbbell Press

  • Warm up how you like.
  • Rest two to four minutes between sets.
  • Use the same weight you used last week, but only do one set with as many reps as you can get.

3. Magnum Shoulder Press

  • This is the new machine - red frame.
  • Use palm in grip.
  • Follow the same set rep pattern as dumbbell presses.

4. Rows

  • Doesn’t matter what type, or if you use a couple movements instead of one, BUT make sure these are movements you did not do last week.
  • Leave one to two reps in the tank with every set.
  • Four sets of eight reps.

5. Close Grip Push-up

  • Put bar in the bottom of the power rack or smith machine at the lowest setting.
  • One set max reps with only body weight for resistance.

Free Time

  • 20 minutes to do what you want. Don't be retarded and keep the reps high for now (10-12). If it hurts or has ever hurt to do the movement then don't do it.

Modifications:
•If you’re “on,” then do not do free time training. If you're drug-free then DO the free time training

Nutritional:
•Anaconda and Mag 10 (one to two scoops) to drink before, during and after training (mix with Spike).
•Surge Workout Fuel (one scoop before training and another with your Anaconda – Mag 10) while training.
•Finibar bench work with 12 ounces water.
•Curcumin 500 (two with breakfast, two with lunch and two with dinner).
•Before bed two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
•Post training (one to two scoops post workout Surge) or eat meal within one hour of training.
•L-Leucine – mix with everything you drink throughout the day.
•Multi-vitamin in the morning with breakfast.
•One scoop metabolic drive or one metabolic bar with breakfast.
•Three Flameouts with breakfast and dinner.

Week 4

Monday:

1. Soft Foam Roller Work

  • Nothing deep, just light passes.

2. Light Cardio

  • 15-20 minutes not exceeding 65 percent max heart rate.

Modifications:

  • Jon & Steve: Sit on four to six inch box (like an aerobic step up step), double loop any band around your knees and do back pull aparts where you pull your knees out, hold at max contraction for five counts. Do three sets to failure.
  • Molly: Do your knee rehab movements. You will use these are prehab.
  • Ted: Add any type of hip flexor stretching you want. Do at the end of your session while you're still warming up. Hold stretch for 60 seconds, rest a couple minutes and do for one more stretch of 90 seconds.

Nutritional:
•Curcumin 500 (two with breakfast, lunch and dinner),
•Before bed two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
•Multi-vitamin in the morning with breakfast.
•One scoop Metabolic Drive or one Metabolic bar with breakfast.
•Three Flameouts with breakfast and dinner

Tuesday:

1. Warm Up

  • Do whatever you normally do.

2. Box Squats with Safety Squat Bar

  • Warm up to a weight that you COULD do for 15-20 reps if you had to. This will be the weight you will use for your training sets.
  • Perform seven sets of two reps with 60 seconds rest.
  • Steve, Scott and Ted: With the bar still loaded after the last set (rest first). Do two sets of Hise shrugs for 15 reps, holding the last rep at the top for 45-60 seconds. A Hise shrug is just unracking the bar as you would squat, arch your back and shrug your shoulders as high as you can.

3. Hamstrings

  • GHR would be the best choice – two sets of eight reps (two reps shy of failure). Hold weights or use weight vest of needed.
  • Rest two minutes

4. Weighted Incline Sit Ups

  • Four sets of eight reps with 60 seconds rest. These should be with heavy weight, but still leaving two reps at the end of each set.
  • Jon: Do hanging leg raises instead.

5. Special exercise #1

  • Jon, Molly and Steve: Sit on a four to six inch box (like an aerobic step-up step), double loop any band around your knees and do back pull aparts where you pull your knees out, hold at max contraction for a five count. Do three sets to failure.
  • Molly, Scott and Ted: Add any type of hip flexor stretching you want. Do at the end of your session while you're still warming up. Hold stretch for 60 seconds, rest a couple minutes and do for one more stretch of 90 seconds.
  • As a second Special Exercise - Steve, Scott and Ted: Face pulls with rope. Four sets of 12 reps with 60 seconds rest.

6. Free Time

  • 20 minutes total. Keep movements to machines or single legwork in the 12-15 rep range.
  • Molly – rest 60 seconds and try to get in as much stuff as you can.

Modifications:
•If you need extra technique work, broomstick squats and deadlifts facing a wall.
•If you’re “on” then do not do free time training. If you're drug free then DO the free time training

Nutritional:
•Alpha GPC around one hour before training.
•Anaconda and Mag 10 (one to two scoops) to drink before, during and after training (mix with Spike).
•Surge Workout Fuel – one scoop pretraining.
•Finibar after Hamstrings with 12 ounces of water.
•Curcumin 500 (two with breakfast).
•Before bed two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
•Post training (one to two scoops post workout Surge) or eat a meal within one hour of training.
•L-Leucine – mix with everything you drink throughout the day.
•Multi-vitamin in the morning with breakfast.
•One scoop Metabolic Drive or one Metabolic bar with breakfast.
•Three Flameouts with breakfast and dinner.

Wednesday:

1. Close Grip Pulldowns using DD Handle

  • Use a weight you could do for 10 reps and do six sets with eight reps with 60 seconds rest.

2. Special Exercise #1

  • Wide Grip Straight Arm Pull Downs - work up to max set of 12 reps, rest 2 minutes and try to match the same weight and reps.

3. Special Exercise #2

  • Vertical and horizontal stretching for the lats. Find one stretch for each you feel deeps in the lats and hold for 60 seconds.

4. Conditioning

  • Prowler of Sled Work – six trips of 35 steps moderate intensity.

5. Foam Roller – Massage Work

  • Very hard and deep work. Use rumble roller, baseballs, etc. Work as deep and as hard as you can.

Modifications:
•If you need extra technique, work broomstick squats and deads facing a wall.
•If you’re “on,” then you MUST do the conditioning work. If you're clean, then go by feel or just do the light cardio as completed on Monday.

Nutritional:
•Anaconda and Mag 10 (1-2 scoops) to drink before, during and after training (mix with Spike)
•Curcumin 500 (2 with breakfast)
•Before bed 2 scoops Metabolic drive, 8 pro minerals and z-12 if needed.
•Post training (1-2 scoops post wo surge) or eat meal within one hour of training.
•L-Leucine – mix with everything you drink throughout the day.
•Multi vitamin in the morning with breakfast
•1 scoop metabolic drive or one metabolic bar with breakfast
•3 Flameout with breakfast and dinner

Thursday:

1. Warm Ups

  • Do whatever you normally do

2. Bench Press

  • Seven sets of five reps with 40 percent of your CM (competitive max) 45 rest between sets
  • Explosive tempo

3. Extensions

  • Eight sets of eight reps with 45 seconds rest using weight you could do for 15 reps

4. Standing Dumbbell Front Raise

  • Use a weight you could be 20 reps with lax form.
  • Do three sets 12 -15reps with tight form.
  • Leave a few reps at the end of each set.
  • This weight should not exceed 25 pounds.

5. Band Pull Aparts

  • Use mini band for two sets to failure

6. Free Time

  • 20 minutes total: Focus on chest, delts, arms and keep to machines, dumbbells or cables.
  • Molly: Rest 60 seconds and try to get in as much stuff as you can.
  • Molly: More conditioning work. Let’s make this simple. Do 60 percent less work than you did for the session the day before. So 60 percent less weight and 60 percent less steps.

Modifications:

•If you need extra technique work, broomstick squats and deadlifts facing a wall.
•If you’re “on” then do not do free time training. If you're drug free then DO the free time training

  • Jon, Molly and Steve: Sit on a four to six inch box (like an aerobic step-up step), double loop any band around your knees and do back pull aparts where you pull your knees out, hold at max contraction for five a count. Do three sets to failure.
  • Ted and Scott: Add any type of hip flexor stretching you want. Do at end of session while still warm-up. Hold stretch for 60 seconds, rest a couple minutes and do for one more stretch of 90 seconds.
  • Ted and Scott: Add one upperback movement and do three sets 12 reps.

Nutritional:
•Anaconda and Mag 10 (one to two scoops) to drink before, during and after training (mix with Spike).
•Surge Workout Fuel (one scoop before training and another with your Anaconda – Mag 10) while training.
•Finibar after movement #3 with 12 ounces of water.
•Curcumin 500 (two with breakfast).
•Before bed two scoops Metabolic Drive, eight Pro Minerals and z-12 if needed.
•Post training (one to two scoops post workout Surge) or eat a meal within one hour of training.
•L-Leucine – mix with everything you drink throughout the day.
•Multi-vitamin in the morning with breakfast.
•One scoop Metabolic Drive or one Metabolic bar with breakfast.
•Three Flameouts with breakfast and dinner.

Friday:

1. Soft Foam Roller Work

  • Nothing deep, just light passes.

2. Light Cardio

  • 10 minutes not exceeding 65 percent max heart rate
  • Molly – make this 20-30 minutes, but do keep it light steady state cardio.

3. Sled or Prowler

  • Four trips of 30 steps with two minutes rest between trips.

Modifications:
•If you need extra technique, work broomstick squats and deadlifts facing a wall.
•If you’re “on,” then make sure you DO the conditioning work. It’s a MUST! If you're drug free then go by feel or just do light cardio.

Nutritional:
•Surge Workout Fuel one scoop taken four times throughout the day mixed with Gatorade or PowerAid cut 50/50 with water.
•Sodium load – add salt to your meals, eat Ramen noodles, salt and vinegar chips, etc., all day long. You need to be a blow fish by Saturday morning.
•Eat one to two Fini Bars throughout the day with 12 ounces of water.
•Curcumin 500 (two with breakfast)
•Before bed two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
•L-Leucine – mix with everything you drink throughout the day.
•Three Flameouts with breakfast and dinner

Saturday:

1. Warm Up:

  • Do whatever you normally do

2. Box Squats

  • Briefs
  • Work up to 40 percent of your CM (competition max) and do five sets of two reps with 90 second rest. These should be EXPLOSIVE AND FAST. After these five sets, begin to work up to:
  • 60 percent of your best full meet squat for two reps
  • 65 percent of your best full meet squat for two reps
  • If it looks and feels good and everyone else agrees, you can go ahead and do 67 percent for two reps for an extra set.
  • Modification for Jon: add 10 percent to these percents.

3. Pulls Off Floor with Fat Bar

  • Work up to PM (projected max). DON’T MAX OUT just use your best guess. Then drop down and do:
  • 70% x 2
  • 75% x 2
  • 77% x 2

4. Stiff-leg Deadlifts

  • Keep the weight light (about half of what you use for the Fat Bar Pulls). Stand on a three to four inch mat and keep the tension on the hamstrings. Do 3 sets 6 reps making sure to keep all the tension on the hamstrings and glutes. It should feel like your hamstrings will rip off.

5. Hanging Leg Raises

  • No extra weight needed, but make sure your hips stretch out at the bottom.
  • Two sets to failure

6. Free Time

  • 20 minutes total: Focus on single leg movements, abs and lower back work.
  • Take 20 minutes to do whatever you want for your squat and deadlift. Just avoid anything that will work the upper back too much as you will bench tomorrow.

7. Foam Roller

  • Work the crap out of your lats and upper back, but also use The Stick and other tools to hit the legs, etc.

Modifications:
•If you’re “on,” then do not do free time training. If you're drug free, then DO the free time training
•If you are lifting Raw then wraps only. If not, only changes necessary.
•If you drink alcohol, then limit to one to two drinks on this day.
•After training, spend the rest of the day relaxing and do what you can to keep all stress levels down.
•Nap if you can.

Nutritional:
•Keep sodium loading – add salt to your meals, eat Ramen noodles, salt and vinegar chips, etc., all day long. You need to be a blow fish by Saturday morning.
•Anaconda and Mag 10 (one to two scoops) to drink before, during and after training (mix with Spike).
•Surge Workout Fuel (two scoops before training and another with your Anaconda – Mag 10) while training. Add two more scoops later in the day.
•Finibar after pulls with 12 ounces of water.
•Curcumin 500 (two with breakfast, two with lunch and two with dinner).
•Before bed two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
•Post training (one to two scoops of post workout Surge) or eat meal within one hour of training.
•L-Leucine – mix with everything you drink throughout the day.
•Multi-vitamin in the morning with breakfast.
•One scoop Metabolic Drive or one Metabolic bar with breakfast.
•Three Flameouts with breakfast and dinner.

Sunday:

1. Close Grip Incline Press

  • Work up to a heavy set of five reps then rest three to four minutes and try to repeat.

2. N/A

3. N/A

4. Rows

  • Doesn’t matter what type, or if you use a couple movements instead of one, BUT make sure these are movements you did not do last week.
  • Leave one to two reps in the tank with every set.
  • Four sets of eight reps

5. N/A

Free Time

  • 30 minutes to do what you want. Don't be retarded and keep the reps high for now (10-12). If it hurts or has ever hurt to do the movement, then don't do it. HAVE FUN but don’t be a dumb ass either. You have done a lot of upperbody work so this is a needed break.

Modifications:
•If you’re “on,” then do not do free time training. If you're drug free then DO the free time training

Nutritional:
•Anaconda and Mag 10 (one to two scoops) to drink before, during and after training (mix with Spike).
•Surge Workout Fuel (one scoop before training and another with your Anaconda – Mag 10) while training.
•Finibar bench work with 12 ounces water.
•Curcumin 500 (two with breakfast, lunch and dinner).
•Before bed two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
•Post training (one to two scoops post workout Surge) or eat meal within one hour of training.
•L-Leucine – mix with everything you drink throughout the day.
•Multi-vitamin in the morning with breakfast.
•One scoop Metabolic Drive or one Metabolic bar with breakfast.
•Three Flameouts with breakfast and dinner.