I understand that many people don't make New Years Resolutions. I'm also one of these people. I wanted to be able to give something back to those of you that continue to read my training log and give your continued support, just in case you are looking for a new start to the new year.
BUT DID YOU KNOW...
We at Elitefts are striving to grant more wishes for the Make-A-Wish Foundation. All you have to do is pick up an E-Book and you'll be a FREE training manual by Jim Wendler himself and all your proceeds are going to benefit MAW. This is a great cause, and I highly suggest you check out this opportunity!
Without further to do, here is your FREE program. Feel free to bookmark, share, or leave any questions as you have them.
Enjoy the program, and have a great New Year!
Week 1, Day 1 - Max Effort Lower
A1) Competition Squat vs 15% Band Tension - Work up to a 1-3 rep max; then 85% of that max for 2 sets of as many as possible
B1) SSB Good Morning - Sets of 8 reps, up to a top set of 8
C1) Glute Ham Raise - 3x10
D1) Single Arm KB Swings - 3x15 per arm
E1) Single Leg Reverse Hyper - 3x15 per leg
F1) Decline Sit Ups vs Band - 4x15
Week 1, Day 2 - Max Effort Upper
A1) 1 Board Press vs Doubled Mini Bands - Work up to a 1-3 rep max; then 85% of that max for 2 sets of as many as possible
B1) Swiss Bar Floor Press - Sets of 8 reps, up to a top set of 8
C1) Incline Tate Presses - 4x10
D1) Decline DB Skull Crushers - 4x10
E1) Overhead Band Tricep Extensions - 100 total reps
F1) Band External Rotations - 4x40
G1) Standing Band Crunches - 3x50
Week 1, Day 3 - Dynamic Effort Lower
A1) Buffalo Bar Speed Squat vs 25% Chain Weight - 40%x12x2; then proceed to work up to a top set of 10 reps
B1) Competition Stance Deadlift vs 25% Chain Weight - Work up to a 1-3 rep max
C1) Hack Squat - Sets of 8 reps, up to a top set of 8
D1) Step Ups - 3x10 per leg
E1) Cable Pull Throughs - 3x15
F1) Reverse Hyper - 4x20
G1) Landmine Oblique Twists - 3x15 per side
Week 1, Day 4 - Dynamic Effort Upper
A1) Speed Bench Press vs Double Mini Bands - 40%x5x5
B1) Close Grip Bench Press - Sets of 10 reps, up to a top set of 10
C1) Incline DB Bench Press - Sets of 12 reps, up to a top set of 12
D1) Wide Grip Pull Ups - 3 sets max reps (if possible add 5-10 pounds of weight)
E1) T-Bar Row - 3x8
F1) Chest Supported Row - 3x12
G1) Lat Pulldowns - 3x12
H1) Band Pull Aparts - 4x50
I1) Plank - 3x60 sec (if possible, add weight)
Week 2, Day 1 - Max Effort Lower
A1) Reverse Mini Band Squat - Work up to a 1-3 rep max; then 90% of that max for 1 set of as many as possible; then 80% of that max for 1 set of as many as possible
B1) Seated SSB Good Mornings - Sets of 8 reps, up to a top set of 8
C1) Glute Ham Raise - 3x10 (if possible do these against a band)
D1) Dimel Deadlifts - 30% (of deadlift) 3x20
E1) Seated Band Abduction - 4x25
E1) Weighted Decline Sit Ups - 3 sets of near failure (use either 10 or 25 pounds)
Week 2, Day 2 - Max Effort Upper
A1) Buffalo Bar Bench Press with Reverse Light Bands - Work up to a 1-3 rep max; then 90% of that max for 1 set of as many as possible; then 80% of that max for 1 set of as many as possible
B1) 2 Board Bench Press - Sets of 6 reps, up to a top set of 6
C1) Decline DB Rolling Tricep Extensions - 4x10
D1) Tate Presses - 4x12
E1) Band Pressdowns - 200 total reps
F1) Reverse Pec Dec - 4x20
G1) DB Side Bends - 4x20 per side
Week 2, Day 3 - Dynamic Effort Lower
A1) Buffalo Bar Speed Squat vs 25% Chain Weight - 45%x10x2; then proceed to work up to a top set of 8 reps
B1) Speed Deadlifts, Competition Stance - 70%x10x1
C1) Stiff Leg Deadlifts - Sets of 6 reps, up to a top set of 6
D1) Bulgarian Split Squats - 3x10 per leg
E1) Leg Press - 3x12
F1) Reverse Hyper - 3x20
G1) Hanging Leg Raises - 4 sets of max reps
Week 2, Day 4 - Dynamic Effort Upper
A1) Speed Bench Press vs 25% Chain Weight - 35%x15x3 (vary grips)
B1) Close Grip Bench Press - Sets of 8 reps, up to a top set of 8
C1) Push Ups - 3x20 (if possible, do these against a band or weight)
D1) Pull Ups - 3 sets of max reps
E1) DB Rows - 3x15 per arm
F1) Lat Pulldowns - 3x15
G1) Straight Arm Lat Pulldowns - 3x15
G2) Band Face Pulls - 3x30
H1) Plank Series - 60 sec plank, 30 sec side plank (each side); 3 sets
Week 3, Day 1 - Max Effort Lower
A1) Reverse Monster Mini Buffalo Bar Squat - Work up to a 1-3 rep max; then 95% of that max for 1 set of as many as possible; then 85% of that max for 1 set of as many as possible
B1) Suspended Good Morning - Sets of 6 reps, up to a top set of 6
C1) Glute Ham Raise - 3x10
D1) DB Stiff Leg Deadlifts - 3x12 (use a 3 sec eccentric on each rep)
E1) Leg Curls - 100 total reps
E1) Decline Weighted Sit Ups - Sets of 8 reps, up to a top set of 8
Week 3, Day 2 - Max Effort Upper
A1) Competition Bench Press vs 25% Chain Weight - Work up to a 1-3 rep max; then 95% of that max for 1 set of as many as possible; then 85% of that max for 1 set of as many as possible
B1) Skull Crushers - Sets of 8 reps, up to a top set of 8
C1) Incline Tate Press - 4x10
D1) Neutral Grip DB Bench Press - 4x15
E1) Band Pressdowns - 200 total reps
F1) Rear Delt Raises - 4x25
G1) Wtd V-Ups - 4 sets of max reps (hold weight in your hands)
Week 3, Day 3 - Dynamic Effort Lower
A1) Buffalo Bar Speed Squat vs 25% Chain Weight - 50%x8x2; then proceed to work up to a top set of 6 reps
B1) Competition Stance, 1" Block Pull - Work up to a 1-3 rep max
C1) Suspended Cambered Bar Good Mornings - Sets of 6 reps, up to a top set of 6
D1) Reverse Lunges - 3x10 per leg
E1) KB Swings - 3x20
F1) Reverse Hyper - 4x20
G1) Standing Band Crunches - 5x30
Week 3, Day 4 - Dynamic Effort Upper
A1) Speed Bench Press vs Doubled Mini Bands - 40%x8x3
B1) Close Grip Bench Press - Sets of 6 reps, up to a top set of 6
C1) DB Bench Press - Sets of 10 reps, up to a top set of 10
D1) Wide Grip Pull Ups - Sets of 6 reps, up to a top set of 6 (keep adding weight)
E1) Swiss Bar Bent Over Rows - 3x10
F1) Supinated Cable Rows - 3x12
G1) DB Shrugs - 4x20 (hold for a 1 count at the top)
H1) Prone Incline Rear Delt Raises - 1x50; 1x35; 1x20
H1) Single Leg Plank - 3x30 sec per leg
Week 4, Day 1 - Max Effort Lower
A1) Cambered Bar Squat vs 25% Chain Weight - Work up to a 1-3 rep max; then 85% of that max for 2 sets of as many as possible
B1) Good Morning Using Competition Deadlift Stance - Sets of 6 reps, up to a top set of 6
C1) Glute Ham Raise - 3 sets of max reps
D1) Single Leg RDL - 4x15 per leg
E1) Band Pull Throughs - 3x30
F1) Spread Eagle Sit Ups vs Band - 3x12
Week 4, Day 2 - Max Effort Upper
A1) Competition Bench Press vs Doubled Monster Mini Bands - Work up to a 1-3 rep max; then 85% of that max for 2 sets of as many as possible
B1) Close Grip Floor Press - Sets of 8 reps, up to a top set of 8
C1) JM Press - 3x10
D1) Tate Press - 3x15
E1) DB Tricep Kickbacks - 5x20 per arm
F1) Single Arm Band Pull Apart - 5x25 per arm (choke band to a power rack)
G1) Wtd V-Ups - 4x20 (hold weight in hands)
Week 4, Day 3 - Dynamic Effort Lower
A1) Speed Squat vs 25% Band Tension - 40%x12x2; then proceed to work up to a top set of 10 reps
B1) Speed Deadlift vs 25% Band Tension, Competition Stance - 50%x8x1
C1) Step Ups - 3x10 per leg
D1) 45 Degree Back Extension - 3x10 (add weight or band tension)
E1) Glute Ham Raise - 3x10
F1) Strict Reverse Hyper - 4x15 (there should be no swing)
G1) Kneeling Cable Crunches - 3x20
Week 4, Day 4 - Dynamic Effort Upper
A1) Speed Bench Press - 60%x8x3
B1) Close Grip Bench Press - Sets of 10 reps, up to a top set of 10
C1) DB Overhead Press - Sets of 10 reps, up to a top set of 10
D1) Bent Over Barbell Rows - 4x10
E1) Chest Supported Rows - 3x12
F1) Wide Grip Cable Rows - 3x12
G1) Lat Pulldowns - 4x15
H1) Band Pull Aparts - 4x25
I1) Weight Plank - 3 sets of max time (use either 10 or 25 pounds)
Week 5, Day 1 - Max Effort Lower
A1) SSB Squat - Work up to a 1-3 rep max; then 90% of that max for 1 set of as many as possible; then 80% of that max for 1 set of as many as possible
B1) Leg Press - Sets of 8 reps, up to a top set of 8
C1) Hack Squat - Sets of 10 reps, up to a top set of 10
D1) Glute Ham Raises - 3 sets of max reps
E1) Reverse Hyper - 3x30
E2) Seated Band Leg Curls - 3x30
F1) Weighted Hanging Leg Raises - 3x10 (add weight to legs/ankles)
Week 5, Day 2 - Max Effort Upper
A1) 1 Board Bench Press - Work up to a 1-3 rep max; then 90% of that max for 1 set of as many as possible; then 80% of that max for 1 set of as many as possible
B1) Close Grip Swiss Bar Floor Press - Sets of 8 reps, up to a top set of 8 (use closest handles)
C1) JM Press - Sets of 8 reps, up to a top set of 8
D1) Rolling DB Tricep Extensions - 4x10
E1) Overhead Band Tricep Extensions - 100 total reps
F1) Reverse Pec Dec - 4x20
G1) Rolling Plank - 3x30 sec
Week 5, Day 3 - Dynamic Effort Lower
A1) Speed Squat vs 25% Band Tension - 45%x10x2; then proceed to work up to a top set of 8 reps
B1) Competition Stance Deadlift vs 25% Band Tension - Work up to a 1-3 rep max
C1) Snatch Grip Deadlift - Sets of 8 reps, up to a top set of 8
D1) Walking Lunges - 3x12 per leg
E1) Reverse Hyper - 3x20
F1) Lying Band Leg Curls - 5x40
G1) Ab Fallouts - 3x20 (can use Blast Straps, Ab Wheel, or Barbell)
Week 5, Day 4 - Dynamic Effort Upper
A1) Swiss Bar Speed Bench Press vs Doubled Mini Bands - 40%x8x3
B1) Close Grip Bench Press - Sets of 8 reps, up to a top set of 8
C1) Incline DB Bench Press - Sets of 10 reps, up to a top set of 10
D1) Wide Grip Pull Ups - 3 sets of max reps
E1) T-Bar Rows - 3x10
F1) Meadows Rows - 3x10 per arm
G1) Cable Rows - 3x12
H1) Band Pull Aparts - 200 total reps
I1) Hanging Leg Raise Hold - 3x60 sec (hold the 90 degree position)
Week 6, Day 1 - Max Effort Lower
A1) Competition Squat vs 25% Chain Weight - Work up to a 1-3 rep max; then 95% of that max for 1 set of as many as possible; then 85% of that max for 1 set of as many as possible
B1) RDL - Sets of 8 reps, up to a top set of 8
C1) Glute Ham Raise - 3x10
D1) Chair Deadlifts - 3x15 (stand every 3rd rep)
E1) Leg Extensions - 5x30
F1) Decline, Arms Overhead Sit Ups - 3x10 (add weight if needed)
Week 6, Day 2 - Max Effort Upper
A1) 1 Board Bench Press vs 25% Chain Weight - Work up to a 1-3 rep max; then 95% of that max for 1 set of as many as possible; then 85% of that max for 1 set of as many as possible
B1) Reverse Monster Mini Band JM Press -Sets of 8 reps, up to a top set of 8
C1) Incline Tate Press - 4x10
D1) Close Grip Push Ups - 4x15 (add a band or weight if you need to)
E1) Band Pressdowns - 200 total reps
F1) Prone Incline Rear Delt Raise - 3x20
G1) Cable Side Bends - 3x20 per side
Week 6, Day 3 - Dynamic Effort Lower
A1) Speed Squat vs 25% Band Tension - 50%x8x2; then proceed to work up to a top set of 6 reps
B1) Speed Deadlifts vs 25% Chain Weight, Competition Stance - 50%x8x1
C1) Seated SSB Good Mornings - Sets of 8 reps, up to a top set of 8
D1) Back Extension off Glute Ham Raise - 3x10
E1) Cable Pull Throughs - 3x15
F1) Reverse Hyper - 4x25
G1) Weighted V-Ups - 3x20 (hold weight in hands)
Week 6, Day 4 - Dynamic Effort Upper
A1) Buffalo Bar Speed Bench Press vs 25% Chain Weight - 35%x10x3
B1) Close Grip Bench Press - Sets of 6 reps, up to a top set of 6
C1) Incline Chest Press Machine - Sets of 10 reps, up to a top set of 10
D1) Weighted Neutral Grip Pull Ups - Sets of 8 reps, up to a top set of 8 (keep adding weight)
E1) Chest Supported DB Rows - 4x12
F1) Meadows Rows - 3x12 per arm
G1) Lat Pulldowns - 3x12
H1) Band Face Pulls - 3x50
I1) Standing Band Crunches - 3x30 sec (get as many reps as possible for the given time)
Week 7, Day 1 - Max Effort Lower
A1) Buffalo Bar Squat vs 25% Band Tension - Work up to a 1-3 rep max; then 85% of that max for 2 sets of as many as possible
B1) Front Squat - Sets of 8 reps, up to a top set of 8
C1) Weighted GHR - 3x10
D1) Dimel Deadlifts - 3x20
E1) Reverse Hyper - 3x20
F1) Band Good Mornings - 100 total reps
G1) Standing Cable Crunches - 4x15
Week 7 Day 2 - Max Effort Upper
A1) Reverse Monster Mini Band Bench Press - Work up to a 1-3 rep max; then 85% of that max for 2 sets of as many as possible
B1) Close Grip 2 Board Bench Press - Sets of 8 reps, up to a top set of 8
C1) Skull Crushers - Sets of 10 reps, up to a top set of 10
D1) Tate Press - 3x15
E1) Rolling DB Tricep Extensions - 100 total reps
F1) Single Arm Rear Delt Raise - 4x25 per arm
G1) DB Side Bends - 100 total reps per side
Week 7, Day 3 - Dynamic Effort Lower
A1) SSB Speed Squat vs 25% Chain Weight - 40%x10x2; then proceed to work up to a top set of 10 reps
B1) Conventional Pin Pull from below the knee (pin #1 or #2) - Work up to a 1-3 rep max
C1) SSB Good Morning - Sets of 10 reps, up to a top set of 10
D1) Bulgarian Split Squats - Sets of 12 reps, up to a top set of 12
E1) Glute Ham Raise - 3x10
F1) Reverse Hyper - 3x20
F2) Seated Band Leg Curls - 3x20
G1) Standing Band Crunches - 4x20
Week 7, Day 4 - Dynamic Effort Upper
A1) Speed Bench vs Doubled Mini Bands - 40%x5x5
B1) Close Grip Bench Press - Sets of 10 reps, up to a top set of 10
C1) DB Floor Press - Sets of 10 reps, up to a top set of 10
D1) Push Ups - 5x15 (add weight or band if possible)
E1) Meadows Rows - 3x8 per arm
F1) Swiss Bar Bent Over Rows - 3x10
G1) Straight Arm Lat Pulldowns - 3x12
H1) Band Pull Aparts - 5x60
I1) Plank - 3 sets of max time (if you can do 60 seconds, add weight)
Week 8, Day 1 - Max Effort Lower
A1) Front Squat OR SSB Front Squat - Work up to a 1-3 rep max; then 90% of that max for 1 set of as many as possible; then 80% of that max for 1 set of as many as possible
B1) Elevated Glute Ham Raise - 3 sets of max reps
C1) Walking Lunges - 3x12 per leg
D1) Cable Pull Throughs - 3x15
E1) Single Leg Reverse Hyper - 3x15 per leg
F1) Goblet Squats - 5x20
F1) Straight Leg Sit Ups - Sets of 10 reps, up to a top set of 10 (keep adding weight)
Week 8, Day 2 - Max Effort Upper
A1) Floor Press - Work up to a 1-3 rep max; then 90% of that max for 1 set of as many as possible; then 80% of that max for 1 set of as many as possible
B1) Close Grip Floor Press - Sets of 8 reps, up to a top set of 8
C1) Incline Tate Press - 4x10
D1) Decline DB Skull Crushers - 4x10
E1) Cable Pressdowns - 5x30 (use whatever attachment you want)
F1) Single Arm Band Pull Apart- 5x25 per arm (choke to a power rack)
G1) Weighted Side Plank - 4x20 sec per side
Week 8, Day 3 - Dynamic Effort Lower
A1) SSB Speed Squat vs 25% Chain Weight - 45%x10x2; then proceed to work up to a top set of 10 reps
B1) Competition Stance, Speed Deadlifts - 70%x10x1
C1) Snatch Grip RDL - Sets of 8 reps, up to a top set of 8
D1) Single Leg Leg Press - 3x10 per leg
E1) Glute Ham Raise - 3x12
F1) Reverse Hyper - 3x20
F2) Band Pull Throughs - 3x25
G1) Spread Eagle Sit Ups vs Band - 4x20
Week 8, Day 4 - Dynamic Effort Upper
A1) Speed Bench vs 25% Chain Weight - 40%x8x3
B1) Close Grip Bench Press - Sets of 8 reps, up to a top set of 8
C1) Neutral Grip DB Bench Press - Sets of 10 reps, up to a top set of 10
D1) Weighted Wide Grip Pull Ups - 3x8
E1) Neutral Grip Chest Supported Row - 3x10
F1) Wide Grip Lat Pulldowns - 3x12
G1) Inverted Rows - 4 sets of max reps
H1) Reverse Pec Dec - 4x25
I1) Weighted Plank - 3 sets of max time (use a 10 or 25 pound plate)
Week 9, Day 1 - Max Effort Lower
A1) Competiton Squat - Work up to a 1-3 rep max; then 95% of that max for 1 set of as many as possible; then 85% of that max for 1 set of as many as possible
B1) Stiff Leg Deadlifts - Sets of 8 reps, up to a top set of 8
C1) SSB Good Mornings - 3x10
D1) Glute Ham Raise - 3 sets of max reps
E1) Strict Reverse Hypers - 3x15 (no swing in the bottom)
F1) Lying Leg Curls - 200 total reps
G1) Standing Cable Crunches - Sets of 10 reps, up to a top set of 10
Week 9, Day 2 - Max Effort Upper
A1) Competition Bench Press - Work up to a 1-3 rep max; then 95% of that max for 1 set of as many as possible; then 85% of that max for 1 set of as many as possible
B1) Close Grip 1 Board Press - Sets of 8 reps, up to a top set of 8
C1) DB Rolling Tricep Extensions - 4x10
D1) Dips - 3 sets of max reps
E1) DB Skull Crushers - 100 total reps
F1) Rear Delt Raises - 4x30
G1) Standing Band Oblique Twists - 5x20 per side
Week 9, Day 3 - Dynamic Effort Lower
A1) SSB Speed Squat vs 25% Chain Weight - 50%x8x2; then proceed to work up to a top set of 6 reps
B1) Competition Stance Deadlift - Work up to a 1-3 rep max
C1) Leg Press - Sets of 10 reps, up to a top set of 10
D1) Cable Pull Throughs - 3x15
E1) Single Leg Reverse Hyper - 3x20 per leg
F1) Alternating Reverse Lunges - 5x20 per leg
G1) V-Ups - 5x20
Week 9, Day 4 - Dynamic Effort Upper
A1) Speed Bench vs Doubled Mini Bands - 35%x12x3
B1) Close Grip Bench Press - Sets of 6 reps, up to a top set of 6
C1) Incline DB Bench Press - Sets of 10 reps, up to a top set of 10
D1) Bent Over Rows - 4x8
E1) Chest Supported Rows - 4x10
F1) Cable Rows - 3x12
G1) Reverse Band Bench Press Rows - 4x20
H1) Face Pull - 5x25
I1) Plank Hold off Glute Ham Raise - 3x60 sec
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com