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milsyIconACTIVATE: BEAST MODE02-01-2012 @ 21:49 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
Post Edited: 02.01.2012 @ 21:51 PM by milsy
hey guys so it 2012 first session begins tomorrow I will be going right back to basics for the first 6 weeks to build stronger foundations going to be training 4 days per week squats everyday and two alternate templates based around sldl's and back work on days 2/4 and floor press/press assistance on days 1/3





6 WEEK PRE SQUAT PROGRAM (BELTLESS)

D1 D2 D3 D4
WK1 3X10X120 5X7X125 7X5X130 10X3X135
WK2 3X10X125 5X7X130 7X5X135 10X3X140
WK3 3X10X13 5X7X135 7X5X140 10X3X145
WK4 3X10X135 5X7X140 7X5X145 10X3X150
WK5 3X10X140 5X7X145 7X5X150 10X3X155
WK6 3X10X145 5X7X150 7X5X155 10X3X160


6 WEEK WORK SET SQUAT PROGRAM (BELTLESS)
2x2 to be done after 3x10/5x7/7x5/10x3
D1 D2 D3 D4
WK1 2X2X180 2X2180 2X2X180 2X2X180
WK2 2X2185 2X2185 2X2X185 2X2X185
WK3 2X2X190 2X2X190 2X2X190 2X2X190
WK4 2X2X195 2X2X195 2X2X195 2X2X195
WK5 2X2X200 2X2X200 2X2X200 2X2X200
WK6 2X2X205 2X2X205 2X2X205 2X2X205

AB ROLL OUTS, FOAM ROLLER AND MOBILITY DRILLS AFTER EACH SESSION
milsyIcon...02-01-2012 @ 21:50 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
Post Edited: 04.01.2012 @ 22:06 PM by milsy
SLDL PROGRAM TO BE DONE AFTER SQUATS DAYS 1 AND 3
D2 D4
WK1 6X6X100 6X6X100
WK2 6X6X110 6X6X100
WK3 6X6X120 6X6X100
WK4 6X6X130 6X6X100
WK5 6X6X140 6X6X100
WK6 6X6X150 6X6X100
3X10
milsyIcon...02-01-2012 @ 21:50 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
FLOOR PRESS PROGRAM DONE AFTER SQUATS ON DAYS 1 AND 2
D1 D2
WK1 2X6X120 3X6X120
WK2 4X6X120 5X6X120
WK3 6X6X120 2X6X120
WK4 5X5X125 2X6X120
WK5 4X4X130 2X6X120
WK6 3X3X135 2X6X120

ASSITANCE :
FRONT DELT RAISE 3X12
FACEPULLS 3X12
BICEP HAMMER CURLS 3X12
UPRIGHT ROW 2X10
General_illIcon...02-01-2012 @ 21:53 
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3rd place Europes strongest man 2016 U90kg
Member 1239, 13275 posts
SQ 280, BP 155, DL 310
745.0 kgs @ 89kgs UnEq
Good luck Milsy. You'll Smash it No Doubt.
JackRevansIcon...02-01-2012 @ 21:58 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
i might just start copying your trainng
milsyIcon...02-01-2012 @ 22:00 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
General_ill said:Good luck Milsy. You'll Smash it No Doubt.


first program should be fine abit boring if anything but i gotta do it its week 19 of 3rd program which whats worrying if i dont hit 300kg deadlift think il just jump off a bridge lol
milsyIcon...02-01-2012 @ 22:02 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
JackRevans said:i might just start copying your trainng


remember jack this is aimed at my weaknesses in my basic foundations upper back,triceps and hamstrings by all means use the templates but work them to your weaknesses
FazcIcon...02-01-2012 @ 22:04 
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Sports an extremely muscular arse.
Member 38, 6253 posts
milsy said:hey guys so it 2012 first session begins tomorrow I will be going right back to basics for the first 6 weeks to build stronger foundations going to be training 4 days per week squats everyday and two alternate templates based around sldl's and back work on days 2/4 and floor press/press assistance on days 1/3


Interesting, I like the frequent Squats. Good luck!
GingyIcon...02-01-2012 @ 23:23 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Program looks well thought out mate, will be following this with interest!
milsyIcon...04-01-2012 @ 12:16 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
Gingy said:Program looks well thought out mate, will be following this with interest!


So I ran through my 1st session last night and its safe to say my hamstrings are destroyed lol

Squat Beltless
3x10x120
2x2x180
Deficit sldls no touch at bottom
6x6x100
Floor press
6x2x120
Face pulls
3x12
Hammer curls
3x10
milsyIcon...04-01-2012 @ 12:17 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
Gingy said:Program looks well thought out mate, will be following this with interest!


So I ran through my 1st session last night and its safe to say my hamstrings are destroyed lol

Squat Beltless
3x10x120
2x2x180
Deficit sldls no touch at bottom
6x6x100
Floor press
6x2x120
Face pulls
3x12
Hammer curls
3x10
JamieGIcon...04-01-2012 @ 19:12 
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Tom's CNS is better than steroids
Member 2886, 2973 posts
SQ 190, BP 122.5, DL 210
522.5 kgs @ 90kgs UnEq
Was wondering why your Journal died the other month. Your the one i find myself inspired by on here. (ew i know)
milsyIcon...04-01-2012 @ 21:34 
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Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
JamieG said:Was wondering why your Journal died the other month. Your the one i find myself inspired by on here. (ew i know)


haha thanks man and yeh last few weeks before my last comp were pretty hectic so couldnt update much and then i had time off over christmas feel good for the rest but it sucks having to get past the first couple of weeks takes me about 3 weeks of high freqauncy training to get rid of the doms
slimsimIcon...04-01-2012 @ 21:44 
My asshole is not watertight.
Member 2926, 6051 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Well you've laid it all out there mate. It's easy for us to check on what you're doing and whether you're hitting your reps.

I bet you do.............bas***d!! Wink
GATESIcon...04-01-2012 @ 21:52 
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What's your thoughts on one legged drills?
Member 1725, 4343 posts
SQ 250, BP 125, DL 272.5
647.5 kgs @ 111kgs UnEq
This log won't run for more then 3 weeks. Its about your 6th your worst then me at doing them haha.

Either way am sure you will smash the stuff you have outlined ears.


Good luck

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