NOTE: This is week 9-12 of a 12 week plan I’ve been creating for a group of lifters in the gym. They are now on week 11 and the program changes every week. This is NOT a one-week program that is to be repeated over and over again.

As the weeks progress, you will see modifications for each of the lifters. As of week nine, weak points have been determined and modifications to the program have been made. There are five lifters 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 for weeks 9-12 were:

  1. To allow those competing to peak for the week 12 meet.
  2. To allow those not competing to peak and then deload.
  3. Correct 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 Saturdays and Sundays, thus allowing for more recovery during the week. Over the course of 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, 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 that less than two percent of EliteFTS’ sales come 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 of the sale of the book than the total sales of all the supplements listed in this training plan.

Back to the lifters:
They didn't all 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 aren't listed but these are very few.

Week 9 (of 12)

Monday Sept 20 – Sunday Sept 26, 2010

Monday:

1.     Soft Foam Roller Work – nothing deep, just light passes.

2.     Light Cardio – 10 minutes, not exceeding 65% max heart rate.

Modifications:

  • Jon & Steve: Sit on 4-6 inch box (like a aerobic step up step), double loop any band around your knees and do pull-aparts where you pull your knees out and hold at max contraction for a 5 count. Do 2 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 it at the end of session while it's still warm up. Hold the stretch for 60 seconds, rest a couple minutes, and do one more stretch of 90 seconds.

Nutritional:

  • Curcumin 500 (2 with breakfast, lunch, and dinner).
  • Before bed: 2 scoops Metabolic Drive, 8 Pro Mineral capsules and z-12 if needed.
  • Multivitamin in the morning with breakfast.
  • 1 scoop Metabolic Drive or one Metabolic Drive Bar with breakfast.
  • 3 Flameout with breakfast and dinner.

Tuesday:

1. Warm Up

  • Do whatever you normally do.

2. Speed Box Squat

  • Using briefs ( Jon - raw).
  • 55% of PM (perceived max) from 2 weeks ago for 6 sets 3 reps.

3. Hamstrings

  • GHR would be the best choice - 2 sets of 10 (shy of failure). Hold weights or use weight vest of needed.
  • Rest < 3minutes.

4. Standing Cable Pulldown Abs

  • 2 sets 15-20 reps with < 60 seconds rest. These should be 1 rep shy of failure.

5. Free Time

  • 10 minutes total. Keep movements to machines or single-leg work 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, do 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 (1-2 scoops) to drink before, during, and after training (mix with Spike).
  • Surge Workout Fuel - 1 scoop before training.
  • Finibar after your hamstring work with 12 oz water.
  • Curcumin 500 (2 with breakfast).
  • Before bed: 2 scoops Metabolic Drive, 8 Pro Mineral capsules, and z-12 if needed.
  • Post training: 1-2 scoops Surge Recovery or eat a meal within one hour of training.
  • L-Leucine - mix with everything you drink  throughout the day.
  • Multivitamin in the morning with breakfast.
  • 1 scoop Metabolic Drive or one Metabolic Drive Bar with breakfast.
  • 3 Flameout with breakfast and dinner.

Thursday:

1. Warm Ups

  • Do whatever you normally do.

2. Bench Press

  • 7 sets 3 reps with 46% of your CM (competitive max) < 30 rest between sets.
  • Explosive tempo.

3. Pushdowns (any bar or rope, it doesn’t matter)

  • 8 sets 8 reps with < 25 seconds rest using weight you could do for 15 reps.

4. Chest Supported Rows

  • Use a weight that you could do for 20 reps with lax form, but make sure it's more weight than last week.
  • Do 3 sets of 12 reps with tight form.
  • Leave a few reps in the tank at the end of each set.

5. Band Pull-Aparts

  • Use mini band and do as many reps as you can in 60 seconds - 2 sets

6. Free Time

  • 10 minutes total: Focus on chest, delts, and arms. Stick 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% less work than you did for the session the day before. So 60% less weight and 60% less steps.

Modifications:

  • If you need extra technique work, do 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 (1-2 scoops)  to drink before, during, and after training (mix with Spike).
  • Surge Workout Fuel (1 scoop before training and another with your Anaconda/Mag 10 while training.
  • Finibar after movement #3  with 12 oz water.
  • Curcumin 500 (2 with breakfast)
  • Before bed: 2 scoops Metabolic Drive, 8 Pro Mineral capsules, and z-12 if needed.
  • Post training: 1-2 scoops Surge Recovery or eat a meal within one hour of training.
  • L-Leucine - mix with everything you drink throughout the day.
  • Multivitamin in the morning with breakfast.
  • 1 scoop Metabolic Drive or one Metabolic Drive Bar with breakfast.
  • 3 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.
  • Molly: Make this 20-30 minutes but keep it light, steady-state cardio.

 

Modifications:

  • If you need extra technique work, do 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 - 2 scoops taken 3 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.
  • Curcumin 500 (2 with breakfast).
  • Before bed: 2 scoops Metabolic Drive, 8 Pro Mineral capsules, 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.  Squats

  • Full Gear (Jon - raw)
  • Use your PM (perceived max) from last week to determine percentages.
  • 80% x 2
  • 85% x 2
  • 90%x 1
  • 93% x1
  • Modification for Jon: add 10% to these percents.

3. Pulls Off Floor with DL bar.

  • Use PM from last week to determine percents.
  • Work up to opener for 1 rep.

3. Reverse Hypers

  • 2 sets 10-12 reps.

5. Hanging Leg Raises

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

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 use wraps only. No other changes necessary.
  • If you drink alcohol, limit it to 1-2 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 Sunday morning.
  • Anaconda and Mag 10 (1-2 scoops) to drink before, during, and after training (mix with Spike).
  • Surge Workout Fuel - 2 scoops before training and another with your Anaconda/Mag 10 while training.  Add 2 more scoops later in the day.
  • 1 or 2 Finibar after squats with 12 oz water.
  • Curcumin 500 (2 with breakfast. 2 with lunch and 2 with dinner)
  • Before bed 2 scoops Metabolic Drive, 8 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.
  • Multivitamin in the morning with breakfast.
  • 1 scoop Metabolic Drive or one Metabolic Drive Bar with breakfast.
  • 3 Flameout with breakfast and dinner.

Sunday:

 

1. Bench Press

  • Warm up
  • Work up to a PM of a 1 board press using full gear (shirt). Once again this is PM. Once you get your PM figured out drop to a chest and do.
  • 84% x 3
  • 86% x 1
  • 90%x 1
  • 92% x1

2. 4 Board Press – close – moderate grip

  • Work up to 2 heavy sets of 3 - hold last rep for 5 count.

3. Rear Delt Machine

  • 2 sets 12 reps with less than 90 seconds rest.

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 1-2 reps in the tank with every set.
  • 2 sets of 8 reps.

5. N/A

6. Free Time

  • 15 minutes to do what you want. Don't be retarded. Keep the reps high for now (10-12). If it hurts or has ever hurt to do the movement in question, then don't do it.  HAVE FUN but don’t be a dumbass either. You have done a lot of upper body work so this is a much-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 (1-2 scoops) to drink before, during, and after training (mix with Spike).
  • Surge Workout Fuel - 1 scoop before training and another with your Anaconda/Mag 10 while training.
  • Finibar and 12 oz water during your bench work.
  • Curcumin 500 - 2 with breakfast, 2 with lunch, and 2 with dinner.
  • Before bed: 2 scoops Metabolic Drive, 8 Pro Mineral capsules, and z-12 if needed.
  • Post training: 1-2 scoops Surge Recovery or eat a meal within one hour of training.
  • L-Leucine - mix with everything you drink throughout the day.
  • Multivitamin in the morning with breakfast.
  • 1 scoop Metabolic Drive or one Metabolic Drive Bar with breakfast.
  • 3 Flameout with breakfast and dinner.

Week 10 (of 12)

Monday Sept 27– Oct 3, 2010

 

Monday:

1. Soft Foam Roller Work

  • Nothing deep, just light passes.

2. Light Cardio

  • 10 minutes not exceeding 65% max heart rate.

 

Modifications:

  • Jon & Steve: Sit on 4-6 inch box (like a aerobic step up step), double loop any band around your knees and do pull-aparts where you pull your knees out and hold at max contraction for 5 count. Do 2 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 end of session while it's still warm up. Hold stretch for 60 seconds, rest a couple minutes, and do it again for one more stretch of 90 seconds.

Nutritional:

  • Curcumin 500 (2 with breakfast – lunch and dinner).
  • Before bed: 2 scoops Metabolic Drive, 8 Pro Mineral capsules, and z-12 if needed.
  • Multivitamin in the morning with breakfast.
  • 1 scoop Metabolic Drive or one Metabolic Drive Bar with breakfast.
  • 3 Flameout with breakfast and dinner.

Tuesday:

1. Warm Up

  • Do whatever you normally do.

2. Speed Box Squat

  • Using briefs ( Jon - raw).
  • 50% of PM from 2 weeks ago for 6 sets 2 reps.

3. Hamstrings

  • GHR would be the best choice - 3 sets of 10 (shy of failure). Hold weights or use weight vest of needed.
  • Rest < 3minutes.

4. Standing Cable Pulldown Abs

  • 4 sets 15-20 reps with < 120 seconds rest. These should be 1 rep shy of failure.

5. Free Time

  • 10 minutes total. Keep movements to machines or single leg work 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, do 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 (1-2 scoops)  to drink before, during, and after training (mix with Spike).
  • Surge Workout Fuel - 1 scoop pre-training.
  • Finibar and 12 oz. water after hamstring work.
  • Curcumin 500 (2 with breakfast).
  • Before bed 2 scoops Metabolic Drive, 8 Pro Mineral capsules, and z-12 if needed.
  • Post training: 1-2 scoops Surge Recovery or eat a meal within one hour of training.
  • L-Leucine - mix with everything you drink  throughout the day.
  • Multivitamin in the morning with breakfast.
  • 1 scoop Metabolic Drive or one Metabolic Drive Bar with breakfast.
  • 3 Flameout with breakfast and dinner.

Thursday:

1. Warm Ups

  • Do whatever you normally do.

2. Bench Press

  • 7 sets 3 reps with 44% of your CM (competitive max) < 30 seconds rest between sets.
  • Explosive tempo.

3. Pushdowns (any bar or rope, it doesn’t matter)

  • 6 sets 8 reps with < 25 seconds rest, using weight you could do for 15 reps.

4. Chest Supported Rows

  • Use a weight you could do for 20 reps with lax form, but make sure it's more weight than last week.
  • Do 3 sets of 12 reps with tight form.
  • Leave a few reps in the tank at the end of each set.

5. Band Pull Aparts

  • Use mini band and do as many reps as you can in 60 seconds - 2 sets.

6. Free Time

  • 10 minutes total: Focus on chest, delts, and arms. Stick 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% less work than you did for the session the day before. So 60% less weight and 60% less steps.

Modifications:

  • If you need extra technique work, do 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 (1-2 scoops)  to drink before, during, and after training (mix with Spike).
  • Surge Workout Fuel - 1 scoop before training and another with your Anaconda/Mag 10 while training.
  • Finibar with 12 oz. water after movement #3.
  • Curcumin 500 (2 with breakfast).
  • Before bed 2 scoops Metabolic Drive, 8 Pro Mineral capsules, and z-12 if needed.
  • Post training: 1-2 scoops Surge Recovery or eat a meal within one hour of training.
  • L-Leucine - mix with everything you drink throughout the day.
  • Multivitamin in the morning with breakfast.
  • 1 scoop Metabolic Drive or one Metabolic Drive Bar with breakfast.
  • 3 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
  • Molly: Make this 20-30 minutes but do keep it light steady state cardio.

 

Modifications:

  • If you need extra technique work, do 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 - 2 scoops taken 3 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.
  • Curcumin 500 (2 with breakfast).
  • Before bed: 2 scoops Metabolic Drive, 8 Pro Mineral capsules, 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.  Squats

  • Full Gear
  • Use your PM from last week to determine percentages.
  • 80% x 1
  • 90% x 1
  • 94%x 1
  • 96% x1
  • Modification for Jon: add 10% to these percents.  Molly and Ted – you will do Reverse Band Squats working up to 1 rep max.

3. Pulls Off Floor with DL bar

  • Speed Pulls – 50% of weight used last week for 6 sets 1 rep.

3. Reverse Hypers

  • 2 sets 10-12 reps.

5. Hanging Leg Raises

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

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 use wraps only. No only changes necessary.
  • If you drink alcohol, limit it to 1-2 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 (1-2 scoops) to drink before, during, and after training (mix with Spike).
  • Surge Workout Fuel - 2 scoops before training and another with your Anaconda/Mag 10 while training. Add 2 more scoops later in the day.
  • 1 or 2 Finibar with 12 oz. water after squats.
  • Curcumin 500 (2 with breakfast, 2 with lunch, and 2 with dinner).
  • Before bed: 2 scoops Metabolic Drive, 8 Pro Mineral capsules, and z-12 if needed.
  • Post training: 1-2 scoops Surge Recovery or eat meal within one hour of training.
  • L-Leucine - mix with everything you drink throughout the day.
  • Multivitamin in the morning with breakfast.
  • 1 scoop Metabolic Drive or one metabolic bar with breakfast.
  • 3 Flameout with breakfast and dinner.

Sunday:

 

1. Bench Press

  • Warm up.
  • Work up to a PM (perceived max) of a 1 board press using full gear (shirt). Once again this is PM. Once you get your 1 board PM figured out, do full bench.
  • 84% x 3
  • 90% x 1
  • 92%x 1
  • 94% x1

2. 4 Board Press with a close/moderate grip

  • Work up to max effort single. You will use your bench shirt.

3. Rear Delt Machine

  • 2 sets 12 reps with less than 90 seconds rest.

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 1-2 reps in the tank with every set.
  • 2 sets of 8 reps.

5. N/A

Free Time

  • 15 minutes to do what you want. Don't be retarded. 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 dumbass either. You have done a lot of upper body work so this is a much-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 (1-2 scoops) to drink before, during, and after training (mix with Spike).
  • Surge Workout Fuel - 1 scoops before training and another with your Anaconda/Mag 10 while training.
  • Finibar and 12 oz. water with your bench work.
  • Curcumin 500 (2 with breakfast. 2 with lunch, and 2 with dinner).
  • Before bed: 2 scoops Metabolic Drive, 8 Pro Mineral capsules, and z-12 if needed.
  • Post-training: 1-2 scoops Surge Recovery or eat a meal within one hour of training.
  • L-Leucine - mix with everything you drink throughout the day.
  • Multivitamin in the morning with breakfast.
  • 1 scoop Metabolic Drive or one Metabolic Drive Bar with breakfast.
  • 3 Flameout with breakfast and dinner.

Week 11 (of 12)

Monday Oct 4th-Oct 10th, 2010

Monday:

1. Soft Foam Roller Work

  • Nothing deep, just light passes.

2. Light Cardio

  • 10 minutes not exceeding 65% max heart rate.

 

Modifications:

Jon & Steve: Sit on 4-6 inch box (like a aerobic step up step), double loop any band around your knees, and do pull-aparts where you pull your knees out and hold at max contraction for 5 count.  Do 2 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 it's still the warm up. Hold the stretch for 60 seconds, rest a couple minutes, and do for one more stretch of 90 seconds.

Nutritional:

  • Curcumin 500 (2 with breakfast, lunch, and dinner.
  • Before bed: 2 scoops Metabolic Drive, 8 Pro Minerals capsules, and z-12 if needed.
  • Multivitamin in the morning with breakfast.
  • 1 scoop Metabolic Drive or one Metabolic Drive Bar with breakfast.
  • 3 Flameout with breakfast and dinner.

Tuesday:

1. Warm Up

  • Do whatever you normally do.

2. Speed Box Squat

  • Using briefs ( Jon - raw).
  • 40% of PM (perceived max) from 2 weeks ago for 6 sets 2 reps.

3. Hamstrings

  • GHR would be the best choice. Do 2 sets of 10 (shy of failure). Hold weights or use weight vest of needed.
  • Rest < 3minutes.

4. Standing Cable Pulldown Abs

  • 2 sets 15-20 reps with < 120 seconds rest. These should be 1 rep shy of failure.

Modifications:

  • If you need extra technique work, do 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 (1-2 scoops) to drink before, during, and after training (mix with Spike).
  • Surge Workout Fuel - 1 scoop pre training.
  • Finibar with 12 oz. water after hamstring work.
  • Curcumin 500 (2 with breakfast).
  • Before bed: 2 scoops Metabolic Drive, 8 Pro Minerals capsules, and z-12 if needed.
  • Post training: 1-2 scoops Surge Recovery or eat a meal within one hour of training.
  • L-Leucine - mix with everything you drink throughout the day.
  • Multivitamin in the morning with breakfast.
  • 1 scoop Metabolic Drive or one Metabolic Drive Bar with breakfast.
  • 3 Flameout with breakfast and dinner.

 

Thursday:

1. Warm Up

  • Do whatever you normally do.

2. Bench Press

  • 7 sets 3 reps with 40% of your CM (competitive max) < 45 rest between sets.
  • Explosive tempo.

3. Band Pushdowns

  • 3 sets 15 reps with < 120 seconds rest using weight you could do for 10 reps.

4. Pulldowns (any bar)

  • Use a full range of motion with a big stretch.
  • Do 2 sets of 12 reps with tight form.
  • Leave a few reps at the end of each set.

5. Band Pull Aparts

  • Use mini band and do as many reps as you can in 60 seconds – 2 sets.

Modifications:

  • If you need extra technique work, do 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 (1-2 scoops)  to drink before, during and after training (mix with Spike).
  • Surge Workout Fuel - 1 scoop before training and another with your Anaconda/Mag 10 while training.
  • Finibar with 12 oz. water after movement #3.
  • Curcumin 500 (2 with breakfast).
  • Before bed: 2 scoops Metabolic Drive, 8 Pro Minerals capsules, and z-12 if needed.
  • Post training: 1-2 scoops Surge Recovery or eat a meal within one hour of training.
  • L-Leucine - mix with everything you drink throughout the day.
  • Multivitamin in the morning with breakfast.
  • 1 scoop Metabolic Drive or one Metabolic Drive Bar with breakfast.
  • 3 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.
  • Molly: Make this 20-30 minutes but keep it light, steady state cardio.

 

Modifications:

  • If you need extra technique work, do 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 - 2 scoops taken 3 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.
  • Curcumin 500 (2 with breakfast).
  • Before bed 2 scoops Metabolic Drive, 8 Pro Minerals capsules, 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.  Squats

  • Full Gear
  • Use your PM from last week to determine percentages.
  • 80% x 1
  • Modification for Jon: add 10% to these percents.
  • Molly and Ted: you will do Reverse Band Squats working up to 1 rep max.

3. Pulls Off Floor with DL bar.

  • Speed Pulls - 40% of weight used last week for 4 sets of 1 rep.

3. Reverse Hypers

  • 2 sets of 10-12 reps.

5. Hanging Leg Raises

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

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 use wraps only. No other changes necessary.
  • If you drink alcohol, limit it to 1-2 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 (1-2 scoops) to drink before, during, and after training (mix with Spike).
  • Surge Workout Fuel - 2 scoop before training and another with your Anaconda/Mag 10 while training. Add 2 more scoops later in the day.
  • 1 or 2 Finibar with 12 oz. water after squats.
  • Curcumin 500 (2 with breakfast, 2 with lunch, and 2 with dinner).
  • Before bed 2 scoops Metabolic Drive, 8 Pro Minerals capsules, and z-12 if needed.
  • Post training: 1-2 scoops Surge Recovery or eat a meal within one hour of training.
  • L-Leucine - mix with everything you drink throughout the day.
  • Multivitamin in the morning with breakfast.
  • 1 scoop Metabolic Drive or one Metabolic Drive Bar with breakfast.
  • 3 Flameout with breakfast and dinner.

Sunday:

 

1. Bench Press

  • Warm up.
  • Work up to weight you touched with last week using a one board.

2. Reverse Band Press (average band)

  • Set the bands and bar up so it just hovers about your chest.
  • I’m guessing this will be 95 pound with the average bands.
  • There should be NO weight off your chest.
  • You will do a total of 100 reps. Try not to push hard at all. Let the bands do most of the work. Also try not to flex at the top.
  • This is a recovery movement NOT A STRENGTH one.
  • If you don’t flex hard you should be able to do 100 reps. If you do flex hard you will be lucky to do 50.

3. Rear Delt Machine

  • 2 sets of 12 reps with less than 90 seconds rest.

4. Rows

  • Doesn’t matter what type or if you use a couple different movements instead of one, but make sure these are movements you did not do last week.
  • Leave 1-2 reps in the tank with every set.
  • 2 sets of 8 reps.

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 (1-2 scoops) to drink before, during, and after training (mix with Spike).
  • Surge Workout Fuel - 1 scoop before training and another with your Anaconda/Mag 10 while training.
  • Finibar with 12 oz. water during bench work.
  • Curcumin 500 (2 with breakfast, 2 with lunch, and 2 with dinner).
  • Before bed: 2 scoops Metabolic Drive, 8 Pro Minerals capsules, and z-12 if needed.
  • Post training: 1-2 scoops Surge Recovery or eat a meal within one hour of training.
  • L-Leucine - mix with everything you drink throughout the day.
  • Multivitamin in the morning with breakfast.
  • 1 scoop Metabolic Drive or one Metabolic Drive Bar with breakfast.
  • 3 Flameout with breakfast and dinner.

Week 12 (of 12)

Monday Oct 11th– Oct 17th, 2010

 

Monday:

1. Soft Foam Roller Work

  • Nothing deep, just light passes.

2. Light Cardio

  • 10 minutes not exceeding 65% max heart rate.

 

Modifications:

  • Jon & Steve: Sit on 4-6 inch box (like a aerobic step up step), double loop any band around your knees and do pull-aparts where you pull your knees out and hold at max contraction for 5 count.  Do 2 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 end of session while it's still warm up. Hold stretch for 60 seconds, rest a couple minutes and do for one more stretch of 90- seconds.

Nutritional:

  • Curcumin 500 (2 with breakfast, lunch, and dinner).
  • Before bed: 2 scoops Metabolic Drive, 8 Pro Minerals capsules, and z-12 if needed.
  • Multivitamin in the morning with breakfast.
  • 1 scoop Metabolic Drive or one Metabolic Drive Bar with breakfast.
  • 3 Flameout with breakfast and dinner.

Tuesday:

1. Warm Up

  • Do whatever you normally do.

2. Speed Box Squat

  • Using briefs ( Jon - raw).
  • 44% of PM from 2 weeks ago for 6 sets of 2 reps.

3. Hamstrings

  • GHR would be the best choice. Do 2 sets of 10 (shy of failure). Hold weights or use weight vest of needed.
  • Rest < 3 minutes.

4. Standing Cable Pulldown Abs

  • 3 sets of 15-20 reps with < 120 seconds rest. These should be 1 rep shy of failure.

Modifications:

  • If you need extra technique work, do broomstick squats and deadliftss 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 (1-2 scoops) to drink before, during, and after training (mix with Spike).
  • Surge Workout Fuel - 1 scoop pre training.
  • Finibar with 12 oz. water after hamstring work.
  • Curcumin 500 (2 with breakfast).
  • Before bed: 2 scoops Metabolic Drive, 8 Pro Minerals capsules, and z-12 if needed.
  • Post-training: 1-2 scoops Surge Recovery or eat a meal within one hour of training.
  • L-Leucine - mix with everything you drink  throughout the day.
  • Multivitamin in the morning with breakfast.
  • 1 scoop Metabolic Drive or one Metabolic Drive Bar with breakfast.
  • 3 Flameout with breakfast and dinner.

 

Thursday:

1. Warm Ups

  • Do whatever you normally do.

2. Bench Press

  • 5 sets of 3 reps with 40% of your CM (competitive max) with < 60 rest between sets.
  • Explosive tempo.

3. Band Pushdowns

  • 3 sets of 15 reps with < 120 seconds rest using weight you could do for 10 reps.

4. Pulldowns (any bar)

  • Use a full range of motion with a big stretch.
  • Do 2 sets of 12 reps with tight form.
  • Leave a few reps in the tank at the end of each set.

5. Band Pull Aparts

  • Use mini band and do as many reps as you can in 60 seconds – 2 sets.

Modifications:

  • If you need extra technique work, do 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 (1-2 scoops) to drink before, during, and after training (mix with Spike).
  • Surge Workout Fuel - 1 scoop before training and another with your Anaconda/Mag 10 while training.
  • Finibar with 12 oz. water after movement #3.
  • Curcumin 500 (2 with breakfast).
  • Before bed: 2 scoops Metabolic Drive, 8 Pro Minerals capsules, and z-12 if needed.
  • Post-training: 1-2 scoops Surge Recovery or eat a meal within one hour of training.
  • L-Leucine - mix with everything you drink throughout the day.
  • Multivitamin in the morning with breakfast.
  • 1 scoop Metabolic Drive or one Metabolic Drive Bar with breakfast.
  • 3 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
  • Molly: Make this 20-30 minutes but keep it light, steady state cardio.

 

Modifications:

  • If you need extra technique work, do 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 - 2 scoops taken 3 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.
  • Curcumin 500 (2 with breakfast).
  • Before bed: 2 scoops Metabolic Drive, 8 Pro Minerals capsules, 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.  Squats

  • Full Gear
  • Work up to opener.
  • Modification for Jon: add 10% to these percents.
  • Molly and Ted: you will do Belt Squats for 2 sets of 8 reps.

3. Pulls Off Floor with DL bar.

  • Speed Pulls - 45% of weight used last week for 4 sets of 1 rep.

3. Reverse Hypers

  • 2 sets of 10-12 reps.

5. Hanging Leg Raises

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

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, use wraps only. No other changes necessary.
  • If you drink alcohol, limit it to 1-2 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 Sunday morning.
  • Anaconda and Mag 10 (1-2 scoops) to drink before, during, and after training (mix with Spike).
  • Surge Workout Fuel - 2 scoops before training and another with your Anaconda/Mag 10 while training. Add 2 more scoops later in the day.
  • 1 or 2 Finibar with 12 oz. water after squats.
  • Curcumin 500 (2 with breakfast, 2 with lunch, and 2 with dinner).
  • Before bed: 2 scoops Metabolic Drive, 8 Pro Minerals capsules, and z-12 if needed.
  • Post-training: 1-2 scoops Surge Recovery or eat a meal within one hour of training.
  • L-Leucine - mix with everything you drink throughout the day.
  • Multivitamin in the morning with breakfast.
  • 1 scoop Metabolic Drive or one Metabolic Drive Bar with breakfast.
  • 3 Flameout with breakfast and dinner.

Sunday:

 

1. Bench Press

  • Warm up.
  • Do opener.

2. Reverse Band Press (average band)

  • Set the bands and bar up so it just hovers about your chest.
  • I’m guessing this will be 95 pound with the average bands.
  • There should be NO weight off your chest.
  • You will do a total of 100 reps. Try not to push hard at all. Let the bands do most of the work. Also, try not to flex at the top.
  • This is a recovery movement NOT A STRENGTH one.
  • If you don’t flex hard you should be able to do 100 reps. If you do flex hard you will be lucky to do 50.

3. Rear Delt Machine

  • 2 sets of 12 reps with less than 90 seconds rest.

4. Rows

  • Doesn’t matter what type or if you use a couple different movements instead of one, but make sure these are movements you did not do last week.
  • Leave 1-2 reps in the tank with every set.
  • 2 sets of 8 reps.

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 (1-2 scoops) to drink before, during, and after training (mix with Spike).
  • Surge Workout Fuel - 1 scoop before training and another with your Anaconda/Mag 10 while training.
  • Finibar with 12 oz. water during bench work.
  • Curcumin 500 (2 with breakfast, 2 with lunch, and 2 with dinner).
  • Before bed: 2 scoops Metabolic Drive, 8 Pro Minerals capsules, and z-12 if needed.
  • Post training: 1-2 scoops Surge Recovery or eat a meal within one hour of training.
  • L-Leucine - mix with everything you drink throughout the day.
  • Multivitamin in the morning with breakfast.
  • 1 scoop Metabolic Drive or one Metabolic Drive Bar with breakfast.
  • 3 Flameout with breakfast and dinner.