Sunday, February 7, 2010

New training schedule

my new training schedule will be focused on getting new max weights in bench press, squat, and deadlift. right now i've got 250 in bench, 275 in squat, and 375 in deadlift. i will be hoping to get to 265 bench, 300 squat, and 385 deadlift. this will be an 8 week process. weeks 1-4 will be 5-8 sets of 5-8 reps with weight increasing weekly. week1 will be 58% of max, week 2 60%, week 3 62%, and week 4 64%. weeks 5-8 will be 3 sets of 3 reps at 60% and 1 day a week 80% progressing to 95% in week 8 for 1-2 sets of 1-2 reps. i will be powerlifting m-w-f and doing track or crossfit the rest of the days. this program was designed by some old soviet dude who trained powerlifters and olympic lifters.
i will be posting my workouts for each powerlifting day.

Michael

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