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9 week training program

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ThingIcon9 week training program13-07-2007 @ 14:27 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		have a look and comment please
week1
DAY 1
MEBENCH 8 X 3
INCLINE BENCH 3 X 10
DECLINE BENCH 3 X 10
TRICEP 3 X 6
TRICEP 3 X 6
CORE
LEG MOVEMENTS 5 X 5



MEDLEY X 3
TYRE FLIP X 3
STONES X 6
YOKE X 3 OR FARMERS X 3


DAY 3
SPEED SQUATS 8 X 2
QUADS 3 X 10
ABDUCTORS 3 X 10
LOG PRESS SPEED3 X 8 TO 11
SHRUGS 3 X 10
TRICEP 3 X 10
UPPER BACK 3 X 10


DAY 4
SPEED RACK DEADLIFT 10 X 2
ARCH BACKS 3 X 8
STONES 3 X 6
HYPERS 3 X 20
BICEP 3 X 6
BICEP 3 X 10
CORE X 3
ThingIcon...13-07-2007 @ 14:27 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		week2
DAY 1
DE BENCH 60% 10 SETS DOUBLES
D/B FLYS 3 X 10
NARROW GRIP 3 X 10
TRICEP 3 SETS 6 X 8 HEAVY
TRICEP 3 SETS 6 X 8 HEAVY
CORE 3 SETS
LEG MOVEMENTS 5 X 5

DAY 2
EVENTS
MEDLEY X 3
TYRE FLIP X 3
STONES X 6
YOKE X 3 OR FARMERS X 3


DAY 3
ME SQUATS 8 X 3 85%
HAM CURLS 3 X 10
QUADS 3 X 6 TO 8
LOG PRESS SPEED3 X 8 TO 10
SIDE DELT 3 X 8 TO 10
REAR DELT 3 X 8 TO 10
TRICEP 3 X 10
UPPER BACK 3 X 10

DAY 4
SPEED DEADLIFT 10 X 2
GOOD MORNINGS 3 X 8 TO 10
HIGH BOX SLDL 3 X 10
STONES 3 X 6
BICEP 3 X 6 TO 8
BICEPS 3 X 6 TO 8
CORE X 3
ThingIcon...13-07-2007 @ 14:27 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		week3
DAY 1
DE BENCH 62% 10 SETS DOUBLES WITH WEIGHTED BANDS
CAMBERED BAR BENCH 3 X 8 TO 10
DECLINE BENCH 3 X 10
TRICEP 3 X 6
TRICEP 3 X 6
CORE X 3
LEG MOVEMENTS 5 X 5

DAY2
EVENTS
MEDLEY X 3
TYRE FLIP X 3
STONES X 6
YOKE X 3 OR FARMERS X 3


DAY 3
SPEED SQUATS 8 X 2
QUADS 3 X 10
ABDUCTORS 3 X 10
LOG PRESS SPEED3 X 8 TO 11
SHRUGS 3 X 10
TRICEP 3 X 10
UPPER BACK 3 X 10


DAY 4
SPEED BOX DEADLIFT 10 X 1
ARCH BACKS 3 X 8
STONES 3 X 6
HYPERS 3 X 20
BICEP 3 X 6
BICEP 3 X 10
CORE X 3
ThingIcon...13-07-2007 @ 14:28 
Avatar
a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		week4
DAY 1
MEBENCH 8 X 3
INCLINE BENCH 3 X 10
DECLINE BENCH 3 X 10
TRICEP 3 X 6
TRICEP 3 X 6
CORE




MEDLEY X 3
TYRE FLIP X 3
STONES X 6
YOKE X 3 OR FARMERS X 3


DAY 3
SPEED SQUATS 8 X 2
QUADS 3 X 10
ABDUCTORS 3 X 10
LOG PRESS SPEED3 X 8 TO 11
SHRUGS 3 X 10
TRICEP 3 X 10
UPPER BACK 3 X 10


DAY 4
SPEED RACK DEADLIFT 10 X 2
ARCH BACKS 3 X 8
STONES 3 X 6
SLDL 3 X 10
BICEP 3 X 6
BICEP 3 X 10
CORE X 3
ThingIcon...13-07-2007 @ 14:28 
Avatar
a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		week5
DAY 1
DE BENCH 60% 10 SETS DOUBLES
D/B FLYS 3 X 10
NARROW GRIP 3 X 10
TRICEP 3 SETS 6 X 8 HEAVY
TRICEP 3 SETS 6 X 8 HEAVY
CORE 3 SETS
SPEED SQUATS 8 SETS OF 2



MEDLEY X 3
TYRE FLIP X 3
STONES X 6
YOKE X 3 OR FARMERS X 3


DAY 3
ME SQUATS 8 X 3 90 %
HAM CURLS 3 X 10
QUADS 3 X 6 TO 8
LOG PRESS SPEED3 X 8 TO 10
SIDE DELT 3 X 8 TO 10
REAR DELT 3 X 8 TO 10
TRICEP 3 X 10
UPPER BACK 3 X 10

DAY 4
SPEED RACK DEADLIFT 10 X 2
ARCH BACKS 3 X 8
STONES 3 X 6
HYPERS 3 X 20
BICEP 3 X 6
BICEP 3 X 10
CORE X 3
ThingIcon...13-07-2007 @ 14:28 
Avatar
a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		week6
DAY 1
MEBENCH 8 X 3
INCLINE BENCH 3 X 10
DECLINE BENCH 3 X 10
TRICEP 3 X 6
TRICEP 3 X 6
CORE
LEG MOVEMENTS 5 X 5



MEDLEY X 3
TYRE FLIP X 3
STONES X 6
YOKE X 3 OR FARMERS X 3


DAY 3
SPEED SQUATS 8 X 2
QUADS 3 X 10
ABDUCTORS 3 X 10
LOG PRESS SPEED ME
SHRUGS 3 X 10
TRICEP 3 X 10
UPPER BACK 3 X 10


DAY 4
ME DEADLIFT 8 X 1 TO 2
GOOD MORNINGS 3 X 8
STONES 3 X 6
BICEP 3 X 6
BICEP 3 X 10
CORE X 3
ThingIcon...13-07-2007 @ 14:28 
Avatar
a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		week7
DAY 1
DE BENCH 60% 10 SETS DOUBLES
D/B FLYS 3 X 10
NARROW GRIP 3 X 10
TRICEP 3 SETS 6 X 8 HEAVY
TRICEP 3 SETS 6 X 8 HEAVY
CORE 3 SETS
LEG MOVEMENTS 5 X 5



MEDLEY X 3
TYRE FLIP X 3
STONES X 6
YOKE X 3 OR FARMERS X 3


DAY 3
SPEED SQUATS 8 X 2
QUADS 3 X 10
ABDUCTORS 3 X 10
LOG PRESS SPEED ME
SHRUGS 3 X 10
TRICEP 3 X 10
UPPER BACK 3 X 10


DAY 4
SPEED BOX DEADLIFT 10 X 1
ARCH BACKS 3 X 8
STONES 3 X 6
HYPERS 3 X 20
BICEP 3 X 6
BICEP 3 X 10
CORE X 3
ThingIcon...13-07-2007 @ 14:29 
Avatar
a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		week8
DAY 1
DE BENCH 62% 10 SETS DOUBLES WITH WEIGHTED BANDS
CAMBERED BAR BENCH 3 X 8 TO 10
DECLINE BENCH 3 X 10
TRICEP 3 X 6
TRICEP 3 X 6
CORE X 3
LEG MOVEMENTS 5 X 5



MEDLEY X 3
TYRE FLIP X 3
STONES X 6
YOKE X 3 OR FARMERS X 3


DAY 3
SPEED SQUATS 8 X 2
QUADS 3 X 10
ABDUCTORS 3 X 10
LOG PRESS SPEED ME
SHRUGS 3 X 10
TRICEP 3 X 10
UPPER BACK 3 X 10


DAY 4
SPEED RACK DEADLIFT 10 X 2
ARCH BACKS 3 X 8
STONES 3 X 6
SLDL 3 X 10
BICEP 3 X 6
BICEP 3 X 10
CORE X 3
ThingIcon...13-07-2007 @ 14:29 
Avatar
a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		week9
DAY 1
ME BENCH 100%+
TICEP 3 X10
TRICEP 3 X 10







MEDLEY X 3
TYRE FLIP X 3
STONES X 6
YOKE X 3 OR FARMERS X 3


DAY 3
ME SQUATS 100%+

LOG PRESS SPEED3 X 8 TO 10






DAY 4
ME DEADLIFT 100%+

CORE X 3
CORE X 3
ThingIcon...13-07-2007 @ 14:29 
Avatar
a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		it works on a 9 week plan in volving a me effort on week 1, 4, 6, and week 9 100%+ on bench with the other weeks focusing on dynamic effort at say 60% to 65% triples doubles and
using boards bands etc, also more assisstance reps for bench,
week2, 5, me squats and week 9 100%+ also spped squats on every pressing session and the other weeks and other assistance exercises

week 1,2, 3, 4, 5, 7, 8, speed deadlift at various heights with week 6 and 9 for max effort and 100%+ respectivly assistance work is higher rep

events as normal

and this is using a west side style i can play around with the reps, sets and pertenteges on the DE days and how i feel.
JoniIcon...14-07-2007 @ 09:06 
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left the country satisfied
Member 10, 19241 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
Post Edited: 14.07.2007 @ 09:07 AM
hey man, i cant fault the routine at all! In fact, i am thinking of ripping off the ME/DE set up from you for my own routine Grin Exellent!

The only thing is that the ME days fall on the same week and would you be on your top form to do both ME squat and deadlift just few days apart?

hey was this supposed to be on the training logs section or should i move it to the training discussion section?
ThingIcon...14-07-2007 @ 16:32 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		hey bud cheers just use what you need i was thinking the the me deadlift and squat could change to a monday then a thursday or friday. what i was thinking when i did this routine was when you rech the 9th week do what exercise you feel the best i.e. say deadlift monday rest tuesday wednesday me bench thursday then rest friday saturday the me squat sunday then once you have done this a week off and either start this routine again or you could do a 20 reper program for 4 weeks then start again.

i'm doing a 4 week 20 reper after the fife then this 9 week program so by the first or second week in january i should be doing a ME at 100% plus on the three big lifts

with the event training it should make a lot of difference to your core strength and again help with the big three
JoniIcon...14-07-2007 @ 17:37 
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left the country satisfied
Member 10, 19241 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq		i am only going to have one lower body gym day i think, so my plan is to mix the ME and DE so that i alternate them week to week for squat & deadlift. Its messy though - i wish there were more days in a week!

or i wish i had healthier lower back which could take more battering...
ThingIcon...15-07-2007 @ 18:02 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		well you could speard it over a 9 days instead or something like that. well that were my weak ponit is the lower back and a liitle bit in the core as my back squats are not very good in realtion to everything else, so if i doo speed deadlifts and alot of lowerback stuff and events i recons this will improve my deadlift and squats.

but i hope the routine a have done will help you and anybody else who wants to use it
JoniIcon...15-07-2007 @ 22:04 
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left the country satisfied
Member 10, 19241 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
Originally posted by Thing...
but i hope the routine a have done will help you and anybody else who wants to use it


definitely mate, cheers for posting it!

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