GET STACKED #85

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

3-count pause to a Max 3, 3, 3, 1, 1, 1 reps Band Wave

**MEET IS IN 6 WEEKS**

Week 1: 1 BLACK band Week 2: 1 BLACK band Week 3: 2 RED Week 4: 3 RED Week 5: 4 RED Week 6: 4 RED

DEADLIFT MAX

All to a MAX 3, 3, 3, 1, 1, 1 reps

Week 1: Sumo 3 Rep Ed Coan Deadlifts Week 2: Conventional Standing on two mats Week 3: Sumo with weights on 3 mats Week 4: Conventional Standing on 2 mats thru bands Week 5: Conventional off the Floor to opener of the anticipated sumo at the meet Week 6: Sumo Pull with weights on 2 mats of opener

REST PAUSE HEAVY 20’S

The Method: use weight you can get maybe 10 reps, but get to 20 reps each set staying on the bar.  The plan is the up the volume to grow.

4 SETS

Pulldowns: 20 reps rest pause heavy 20s T-Bar Rows: 20 reps rest pause heavy 20s

4 SETS

Seated Rows: 20 reps rest pause heavy 20s 1 Arm Cable Rows: 20 reps rest pause heavy 20s

4 SETS

Stiff Arm Pulldowns: 20 reps rest pause heavy 20s V-Bar Pulldowns: 20 reps rest pause heavy 20s

3-4 SETS

Cable Shrugs: 30 regular reps Banded Arrows: 30 regular reps

Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

2-count pause to a Max 3, 3, 3, 1, 1, 1 reps Band Wave

Week 1: 1 BLACK band Week 2: 1 BLACK band Week 3: 2 RED Week 4: 3 RED Week 5: 4 RED Week 6: 4 RED

UPPER BACK WARMUP: 3-4 SETS

Cable Shrugs: 30 regular reps Banded Arrows: 30 regular reps

BENCH PRESS

2 Stop Pause - Volume Pyramids Percentage Sets

Work off of 95% of your 1-Rep Max

Go off your established 2-stop pause max from a few weeks ago. (Everything is 2-stop pause)

Week 1 12 reps 60% 10 reps 65% 8 reps 70% 6 reps 75%

Week 2 10 reps 65% 8 reps 70% 6 reps 75% 4 reps 80%

Week 3 8 reps 75% 6 reps 80% 4 reps 85% 2 reps 90%

Week 4 5 Reps 70% 4 Reps 75% 2 Reps 85% 1 Rep ( New PR)

INCLINE PRESS

Dumbbells or Barbell

Dumbells Arnold Press Incline or Regular Incline 5 sets of 8 reps heavy

Superset with 30 Banded Arrows

OR

1970’s Barbell Work 8 sets of 20 reps Superset 30 Banded Arrows

3-5 SET SUPERSET

Dips: 10 Weighted or 20 Regular reps Dumbbell Pullovers: 12 reps Cable Flys: 20 reps

Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

BACK SQUAT MAX EFFORT WORK

Week 1: Regular or Bow Bar 1 Rep Max - 1 black band Week 2: Regular or Bow Bar 1 Rep Max - 1 black band Week 3: Regular or Bow Bar 1 Rep Max - 2 red Week 4: Regular or Bow Bar 1 Rep Max - 3 red Week 5: Regular or Bow Bar 1 Rep Max - 4 red Week 6: Regular or Bow Bar 1 Rep Max - 4 red taper week

5-WAY STIFF LEG DEADLIFTS

3 Frog-stance stiff 3 Medium stiff 3 Shoulder-width stiff 3 Sumo – feet straight stiff 3 Sumo stiff

Work up to a one heavy killer set… so 3 sets of 3 reps at each position

LOW BACK EXTENSION

4 sets of 12-20 reps

Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

Regular rep 1, 1, 1, 1, 1, 1 reps

Band Wave Week 1: 1 BLACK band Week 2: 1 BLACK band Week 3: 2 RED Week 4: 3 RED Week 5: 4 RED Week 6: 4 RED

UPPER BACK WARMUP: 1-2 SETS

Bands Arrows: 30 reps Cable Shrugs: 30 reps Cable Pullovers: 30 reps

BARBELL INCLINE PRESS

8x12 Reps Superset Banded Arrows: 20 reps

FLAT BENCH PRESS

6x12 Superset Stiff Arm Pulldowns: 20 reps

FLOOR WORK

Pick which you like better, or better yet need

3-Way Floor Press & 20 Band Pull Aparts

So your 3/3/3 reps then superset Pull-ups *I would really focus on moving up 5lb per week at whatever weight you start from

Week 1: 40% Current Max 3 close, 3 medium, 3 wide

Week 2: 45% Current Max 3 close, 3 medium, 3 wide

Week 3 – 50% Current Max 3 close, 3 medium, 3 wide, as fast as possible

Week 4 – 55% Current Max 3 close, 3 medium, 3 wide

6 SET SUPERSET

Pullovers: 12-15 reps Dips: 12-15 reps

Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

1-Rep Max Gangstered Out Belt wraps nose tork etc Hahhaha 1,1,1, 1, 1 reps

WARMUP PUMP: 2-3 SETS

Cable Curls: 20 reps Reverse Cable Curls: 20 reps Straight Bar Pushdowns: 30 reps Reverse Straight Bar Pushdowns: 20 reps

SUPERSET #1 TRICEPS: 4-5 SETS

Heavy Skull Crushers: 8 reps

Then go with a Banger Set:

Band Pushdowns: 30 reps Overhead Cable Extensions: 20 reps

SUPERSET #2 BICEPS: 4-5 SETS

Heavy Barbell Chin Curls: 8 reps

Then go with a Banger Set:

Rep Progression Curls up to 6 reps Regular Curls Hammer Curls

SUPER-SET #3 BOTH: 4-5 SETS

Incline Curls 8 reps, twist 5, then 4 reps more

Then go with a Banger Set:

Preacher Curls: 20 reps Reverse Preacher Curls: 20 reps

CLOSE-GRIP 3/4 20'S: 4-5 SETS

Then Banger Set:

Bench Dips: 30 reps Pushdowns: 20 the 20 1/4 reps

Ab Wheels: 100 reps

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters