Functional Strength Program
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Thread: Functional Strength Program
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10-16-2005, 10:52 AM #1Registered User
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Functional Strength Program
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...
Squat: 5x5: 295lbs
Bench: 1x4: 275
Dead: 1x1: 475
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