Monday

Squat
CG Bench
B/O Row

Wednesday

Bench
Leg Press
T-Bar Row

Friday

Deadlift
Incline Bench
Wt. Pull-ups


Monday -- heavy squat
Wednesday -- heavy bench
Friday -- heavy deadlift


For squat/bench/deadlift the percentages are as follows:

Weeks 1-3 = 80% 6-8 reps on all other lifts
Weeks 4-6 = 85% 4-6 reps on all other lifts
Weeks 7-9 = 90% 6-8 reps on all other lifts
Weeks 10-12 = 95% 4-6 reps on all other lifts
Week 13 = 100% **re-test 1rm on 3 main lifts
Week 14 = 105% **Have someone spot you and focus on the eccentric phase to get your CNS to adapt to heavier loads




I have only just begun this and only tested my deadlift 1RM because i felt strong and went from 455 to 475 in only two weeks



I have this in excel format for those interested!


P.S. Best Olympia in many years...everyone is make such vast improvements Ronnie might be dethroned from making a 9th straight olympia or at least his last...