Here is the training cycle I will be following for the next 12 weeks. It will involve a lot chains and bands, plus a lot more accessory work than I am used to. I am just going to write out my ME days (always wednesdays), my DE days will just consist of speed work with 315-405 + doubled purple bands. I am trying to avoid the overtraining that has occured in past training cycles where I went heavy more than once a week. The weights listed will be before the bands and chains are added. I will be using doubled purple bands unless otherwise noted.
Here is the plan:
Weeks 1-2: close grips + 85lbs of chains
warm up
500x5x2sets
525x3x2sets
550x1x2sets
4 sets of 15 reps of incline db press
4 sets of 15 reps of shoulder press
tate presses 3x10, skull crushers 2x10, pushdowns 2x10
weeks 3-4: flat bench + 85lbs of chains
warm up
515x5x2sets
535x3x2sets
575x1x2sets
4 sets of 15 reps of decline db presses
4 sets of 15 reps of shoulder press
tate presses 3x10, skull crushers 2x10, pushdowns 2x10
weeks 5-6: flat bench + bands
warm up
425x5x2sets
450x5x2sets
500x3x2sets
4 sets of 15 reps of incline db presses
4 sets of 15 reps of shoulder press
tate presses 3x10, decline skulls crushers 2x10, pushdowns 2x10
weeks 7-8: close grip bench + 85lbs of chain
warm up
525x5x2sets
550x3
575x2
600x1
615x1
4 sets of 15 reps of decline db presses
4 sets of 15 reps of shoulder press
tate presses 3x10
weeks 9-10: flat bench + 85lbs of chain + monster mini bands (doubled)
warm up
525x5x2
550x3
575x1
600x1
615x1
4 sets of 15 reps of incline db presses
4 sets of 15 resp of shoulder press
tate presses 4x10, decline skull crushers 3x10, pushdowns 3x10
week 11:
rest
week 12:
max out with straight weight
Here is the plan:
Weeks 1-2: close grips + 85lbs of chains
warm up
500x5x2sets
525x3x2sets
550x1x2sets
4 sets of 15 reps of incline db press
4 sets of 15 reps of shoulder press
tate presses 3x10, skull crushers 2x10, pushdowns 2x10
weeks 3-4: flat bench + 85lbs of chains
warm up
515x5x2sets
535x3x2sets
575x1x2sets
4 sets of 15 reps of decline db presses
4 sets of 15 reps of shoulder press
tate presses 3x10, skull crushers 2x10, pushdowns 2x10
weeks 5-6: flat bench + bands
warm up
425x5x2sets
450x5x2sets
500x3x2sets
4 sets of 15 reps of incline db presses
4 sets of 15 reps of shoulder press
tate presses 3x10, decline skulls crushers 2x10, pushdowns 2x10
weeks 7-8: close grip bench + 85lbs of chain
warm up
525x5x2sets
550x3
575x2
600x1
615x1
4 sets of 15 reps of decline db presses
4 sets of 15 reps of shoulder press
tate presses 3x10
weeks 9-10: flat bench + 85lbs of chain + monster mini bands (doubled)
warm up
525x5x2
550x3
575x1
600x1
615x1
4 sets of 15 reps of incline db presses
4 sets of 15 resp of shoulder press
tate presses 4x10, decline skull crushers 3x10, pushdowns 3x10
week 11:
rest
week 12:
max out with straight weight