Winter 2017 - 2018

10-December-2017 through 28-February-2018

Week Week Of Mvmt#1 Mvmt#2 DAY-1 DAY-2 ME=Max Effort DE=Dynamic Effort
Romanian Deadlifts Floor Press
8 Sets of 3 @ 55- Heavy Single
1 10-Dec-2017 DL BP DE ME
65% w/ 30-seconds
rest between sets 100 Barbell Rows
Floor Press
Back Squat Heavy Single
12 Sets of 2 @ 60-
2 17-Dec-2017 SQ BP 65% w/ 30-45 3 Rds of DE ME
seconds rest 20 Prone-H
between sets 20 Face Pulls
(band)
Deadlift Bench Press
Heavy Set of 2 9 sets of 3 @ 60-
3 24-Dec-2017 DL BP 65% w/ 30-45 ME DE
75 Barbell Good seconds rest
Mornings between sets.
Back Squat
12 Sets of 2 @ (add
Strict Press
5% over two-weeks
Heavy Single
previous) w/ 30-45
seconds rest
4 31-Dec-2017 SQ PR 3 Rds of DE ME
between sets
20 Prone-Y
* If previous loading
20 Anchored Situps
is unknown - then
w/ Plate
use 60-65% for
loading.
Floor Press
Deadlifts Heavy Single
8 Sets of 2 @ 80%
5 7-Jan-2018 DL BP DE ME
w/ 30-seconds rest 100 Straight-arm
between sets Pulldowns (just a
band)
Front Squat
Dumbbell Press
Heavy Single
9 sets of 3 w/ 30-45
6 14-Jan-2018 SQ BP ME DE
seconds rest
3x8 Anchored Situps
between sets.
w/Plate - AHAP
Bench Press
9 sets of 3 @ (add
Sumo Deadlift 5% over last month)
Heavy Set of 2 w/ 30-45 seconds
7 21-Jan-2018 DL BP ME DE
rest between sets.
75 Dimmels * If previous loading
is unknown, use 60-
65%.
Back Squat
Strict Press
Heavy Single
9 sets of 3 @ 60-
8 28-Jan-2018 SQ PR 65% w/ 30-45 ME DE
50 GHD Hip
seconds rest
Extensions (plate
between sets.
maybe added)
Floor Press
Heavy Single

Deadlifts 3 Rds of
8 Sets of 2 @ 80- 12x - JM Press
9 4-Feb-2018 DL BP DE ME
85% w/ 30-seconds w/dumbbells (or
rest between sets iron fractional
plates)
20 Triceps
Extensions w/band
Back Squat
10 Sets of 2 @ (add
5% over previous) w/
Bench Press
30-45 seconds rest
Heavy Single
10 11-Feb-2018 SQ BP between sets DE ME
* If previous loading
100 Barbell Rows
is unknown - then
use 70-75% for
loading.
Deadlift
Heavy Set of 2 Floor Press
9 sets of 3 reps @
11 18-Feb-2018 DL BP 100 m Monsterband 60-65% w/ 30-45 ME DE
Walk secnds rest
30 Air Squats with between sets.
Monster Band
Strict Press
9 sets of 3 @ (add
Back Squat 5% over previous
Heavy Single month) w/ 30-45
12 25-Feb-2018 SQ PR seconds rest ME DE
50 Barbell Good between sets.
Mornings * If previous loading
is unnown, use 60-
65%