What do you think of this Tony?

[Brian Hill]

Here is a little outline I came up with for our training for the next 6 weeks until the meet, The MAX EFFORT stuff is all up to you, b/c I don't know. Obviously, we go by feel so if we don't feel like we can or need to do it ALL, we don't have to, but the goal is to do it all. So here it is, let me know what you think:

Sunday - Max Effort SQ/DL
ME SQ/DL -
Glute-Ham Raises - 4-6 sets of 6-8 reps
Abs - 4-6 sets of 6-8 reps
Optional/Extra: Grip Work, Neck/Trap Work, Sled Work

Monday - Max Effort Bench Press
ME BP -
Triceps(some type of press that targets the tris, or an extension) - 4 sets of 5 reps
Shoulders(Raises ONLY, no pressing) - 4 sets of 8-12 reps
Pull-Up/Pulldown Variation - 2 sets of 5 reps
Row Variation - 2 sets of 5 reps
Biceps - 3 sets of 6-8 reps
Abs - 4 sets of 10-20 reps
Optional/Extra: Rotator Work, Sled Work

Thursday - Speed SQ/DL
Speed SQ -
Speed DL -
Quadriceps - 3 sets of 8-12 reps
Hamstrings - 3 sets of 8-12 reps
Lower Back Work - 3 sets of 8-12 reps
Calves - 3 sets of 8-12 reps
Abs - 4 sets of 6-8 reps
Optional/Extra: Grip Work, Neck/Trap Work, Sled Work

Friday - Speed Bench
Speed Bench -
Dumbell Press(some type of DB press that targets the pecs) - 3 sets of 6-10 reps
Triceps(some type of Extension or maybe a press) - 4 sets of 6-10 reps
Triceps Pushdowns variation - 4 sets of 10-12
Shoulders(Raises ONLY, no pressing) - 4 sets of 8-12 reps
Pull-Up/Pulldown Variation - 4 sets of 8-12 reps
Row Variation - 4 sets of 8-12 reps
Biceps - 3 sets of 10-12 reps
Abs - 4 sets of 10-20 reps
Optional/Extra: Rotator Work, Sled Work

[Tony "The Beast" Atkins]

PitBull,

I like the outline for the next five to six weeks. Lets give it a run.

The Beast

[Brian Hill]

EDIT: After last nights Max Effort Bench workout, it's obvious we need to change it up a little bit. So here is the new layout. The only thing that is really different is that we do HEAVY accessories on Speed Bench night and light accissories after Max Bench. The lower days are fine, right???

Sunday - Max Effort SQ/DL
ME SQ/DL Exercise
Glute-Ham Raises - 4 sets of 8-12 reps
Abs - 4 sets of 6-8 reps
Optional/Extra: Grip Work, Neck/Trap Work, Sled Work

Monday - Max Effort Bench Press
ME Bench Exercise
Triceps(some type of Extension or Pushdown) - 4 sets of 8-12 reps
Shoulders(Raises ONLY, no pressing) - 4 sets of 8-12 reps
Upper Back/Lats(anytype of row or pullup/pulldown) - 4 sets of 8-12
Biceps - 4 sets of 10-12 reps
Abs - 4 sets of 10-20 reps
Optional/Extra: Rotator Work, Sled Work

Thursday - Speed SQ/DL
Speed SQ - 8 doubles
Speed DL - 6 singles
Quadriceps - 4 sets of 6-10 reps
Hamstrings - 4 sets of 6-10 reps
Lower Back Work - 4 sets of 6-10 reps
Calves - 4 sets of failure
Abs - 4 sets of 6-8 reps
Optional/Extra: Grip Work, Neck/Trap Work, Sled Work

Friday - Speed Bench
Speed Bench - 8 triples
Dumbell Press(some type of DB press that targets the pecs) - 3 sets of 6-10 reps
Triceps(some type of Extension or Press) - 4 sets of 6
Triceps Pushdowns variation - 4 sets of 8-12
Shoulders(Raises ONLY, no pressing) - 4 sets of 8-12 reps
Pull-Up/Pulldown Variation - 4 sets of 8-12 reps
Row Variation - 4 sets of 8-12 reps
Biceps - 4 sets of 6-10 reps
Abs - 4 sets of 10-20 reps
Optional/Extra: Rotator Work, Sled Work