Functional Strength Program

tenxyearsxgone · 10-16-2005, 11:52 AM

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...

10-16-2005, 11:52 AM	#1
tenxyearsxgone Registered User Join Date: Sep 2003 Location: long island Posts: 370	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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