Project Momentum

Project Momentum

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Week 1

  • Monday

Squat w/belt   x1 @8   Then move to 74%x5x2 (-19%).

2ct Pause Squat   x1 @8, x4 @9   plus 2 down sets (load drop)

Competition Raw Bench   work up to 68%x5   4 sets

Pin Press (mid range)   x1 @8, x4 @9   plus 2 down sets (load drop)

Deadlift w/belt   work up to 68%x5   3 sets

  • Tuesday

Squat w/belt   work up to 68%x5   3 sets

Competition Raw Bench   work up to 68%x5   4 sets

Close Grip Bench   x6 @6, x6 @7, x6 @8   plus 3 down sets (repeat)

Deadlift w/belt   x1 @8   Then move to 74%x5x2 (-19%).

Rack Pull (mid shin)   x1 @8, x4 @9   plus 2 down sets (load drop)

  • Thursday

Squat w/belt   work up to 68%x5   3 sets

Front Squat   x6 @6, x6 @7, x6 @8   plus 3 down sets (repeat)

Competition Raw Bench   x1 @8   Then move to 74%x5x2 (-19%).

8cm Towel Press   x1 @8, x4 @9   plus 2 down sets (load drop)

Deadlift w/belt   work up to 68%x5   3 sets

  • Friday

Squat w/belt   work up to 68%x5   3 sets

Competition Raw Bench   work up to 68%x5   4 sets

Push Press   x10 @6, x10 @7, x10 @8   plus 3 down sets (repeat)

Deadlift w/belt   work up to 68%x5   3 sets

Snatch Grip SLDL   x10 @6, x10 @7, x10 @8   plus 3 down sets (repeat)

  • GPP

Abs & Rows   max volume in 10 minutes (each)

Mobility   10 minutes

Recovery Stimulation   15 minutes

Passive Recovery   None

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Week 2

  • Monday

Squat w/belt   x1 @8   Then move to 72%x5x2 (-21%).

2ct Pause Squat   x1 @8, x3 @9   plus 2 down sets (load drop)

Competition Raw Bench   work up to 65%x5   4 sets

Pin Press (mid range)   x1 @8, x3 @9   plus 2 down sets (load drop)

Deadlift w/belt   work up to 65%x5   3 sets

  • Tuesday

Squat w/belt   work up to 65%x5   3 sets

Competition Raw Bench   work up to 65%x5   4 sets

Close Grip Bench   x5 @6, x5 @7, x5 @8   plus 3 down sets (repeat)

Deadlift w/belt   x1 @8   Then move to 72%x5x2 (-21%).

Rack Pull (mid shin)   x1 @8, x3 @9   plus 2 down sets (load drop)

  • Thursday

Squat w/belt   work up to 65%x5   3 sets

Front Squat   x5 @6, x5 @7, x5 @8   plus 3 down sets (repeat)

Competition Raw Bench   x1 @8   Then move to 72%x5x3 (-21%).

8cm Towel Press   x1 @8, x3 @9   plus 2 down sets (load drop)

Deadlift w/belt   work up to 65%x5   3 sets

  • Friday

Squat w/belt   work up to 65%x5   3 sets

Competition Raw Bench   work up to 65%x5   4 sets

Push Press   x11 @6, x11 @7, x11 @8   plus 3 down sets (repeat)

Deadlift w/belt   work up to 65%x5   3 sets

Snatch Grip SLDL   x11 @6, x11 @7, x11 @8   plus 3 down sets (repeat)

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Week 3

  • Monday

Squat w/belt   x1 @8   Then move to 74%x5x2 (-19%).

2ct Pause Squat   x1 @8, x4 @9   plus 3 down sets (load drop)

Competition Raw Bench   work up to 68%x5   5 sets

Pin Press (mid range)   x1 @8, x4 @9   plus 3 down sets (load drop)

Deadlift w/belt   work up to 68%x5   4 sets

  • Tuesday

Squat w/belt   work up to 68%x5   4 sets

Competition Raw Bench   work up to 68%x5   5 sets

Close Grip Bench   x4 @6, x4 @7, x4 @8   plus 4 down sets (repeat)

Deadlift w/belt   x1 @8   Then move to 74%x5x2 (-19%).

Rack Pull (mid shin)   x1 @8, x4 @9   plus 3 down sets (load drop)

  • Thursday

Squat w/belt   work up to 68%x5   4 sets

Front Squat   x4 @6, x4 @7, x4 @8   plus 4 down sets (repeat)

Competition Raw Bench   x1 @8   Then move to 74%x5x3 (sets.

8cm Towel Press   x1 @8, x4 @9   plus 3 down sets (load drop)

Deadlift w/belt   work up to 68%x5   4 sets

  • Friday

Squat w/belt   work up to 68%x5   4 sets

Competition Raw Bench   work up to 68%x5   5 sets

Push Press   x10 @6, x10 @7, x10 @8   plus 4 down sets (repeat)

Deadlift w/belt   work up to 68%x5   4 sets

Snatch Grip SLDL   x10 @6, x10 @7, x10 @8   plus 4 down sets (repeat)

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Week 4

  • Monday

Squat w/belt   x1 @8   Then move to 76%x5x2 (-17%).

Competition Raw Bench   work up to 71%x5   4 sets

2ct Pause Bench   x1 @8, x4 @9   plus 2 down sets (load drop)

Deadlift w/belt   x1 @8   Then move to 76%x5x2 (-17%).

Row of your choice   x10 @6, x10 @7, x10 @8   plus 3 down sets (repeat)

  • Tuesday

Squat w/belt   work up to 71%x5   3 sets

Lunges   x4 @6, x4 @7, x4 @8   plus 3 down sets (repeat)

Competition Raw Bench   work up to 71%x5   4 sets

Wide Grip Bench   x4 @6, x4 @7, x4 @8   plus 3 down sets (repeat)

Deadlift w/belt   work up to 71%x5   3 sets

  • Thursday

Squat w/belt   work up to 71%x5   3 sets

Competition Raw Bench   x1 @8   Then move to 76%x5x2 (-17%).

Pin Press (chest level)   x1 @8, x4 @9   plus 2 down sets (load drop)

Deadlift w/belt   work up to 71%x5   3 sets

2ct Pause Deadlift   x1 @8, x4 @9   plus 2 down sets (load drop)

  • Friday

Squat w/belt   work up to 71%x5   3 sets

Squat w/belt   x4 @7, x4 @8, x4 @9   plus 1 down set (load drop)

Competition Raw Bench   work up to 71%x5   4 sets

Close Grip Incline   x10 @6, x10 @7, x10 @8   plus 3 down sets (repeat)

Deadlift w/belt   work up to 71%x5   3 sets

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Week 5

  • Monday

Squat w/belt   x1 @8   Then move to 78%x4x2 (-15%).

Competition Raw Bench   work up to 74%x4   4 sets

2ct Pause Bench   x1 @8, x3 @9   plus 2 down sets (load drop)

Deadlift w/belt   x1 @8   Then move to 78%x4x2 (-15%).

Row of your choice   x9 @6, x9 @7, x9 @8   plus 3 down sets (repeat)

  • Tuesday

Squat w/belt   work up to 74%x4   3 sets

Lunges   x3 @6, x3 @7, x3 @8   plus 3 down sets (repeat)

Competition Raw Bench   work up to 74%x4   4 sets

Wide Grip Bench   x3 @6, x3 @7, x3 @8   plus 3 down sets (repeat)

Deadlift w/belt   work up to 74%x4   3 sets

  • Thursday

Squat w/belt   work up to 74%x4   3 sets

Competition Raw Bench   x1 @8   Then move to 78%x4x2 (-15%).

Pin Press (chest level)   x1 @8, x3 @9   plus 2 down sets (load drop)

Deadlift w/belt   work up to 74%x4   3 sets

2ct Pause Deadlift   x1 @8, x3 @9   plus 2 down sets (load drop)

  • Friday

Squat w/belt   work up to 74%x4   3 sets

Squat w/belt   x3 @7, x3 @8, x3 @9   plus 1 down set (load drop)

Competition Raw Bench   work up to 74%x4   4 sets

Close Grip Incline   x9 @6, x9 @7, x9 @8   plus 3 down sets (repeat)

Deadlift w/belt   work up to 74%x4   3 sets

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Week 6

  • Monday

Squat w/belt   x1 @8, x1 @9   Then move to 80%x3x2 (-17%).

Competition Raw Bench   work up to 76%x4   5 sets

Pin Press (chest level)   x1 @8, x3 @9   plus 3 down sets (load drop)

Deadlift w/belt   x1 @8, x1 @9   Then move to 80%x3x2 (-17%).

Snatch Grip SLDL   x8 @6, x8 @7, x8 @8   plus 4 down sets (repeat)

  • Tuesday

Squat w/belt   work up to 76%x4   4 sets

Hi Bar Squat   x3 @6, x3 @7, x3 @8   plus 4 down sets (repeat)

Competition Raw Bench   work up to 76%x4   5 sets

Feet up Bench   x3 @6, x3 @7, x3 @8   plus 4 down sets (repeat)

Deadlift w/belt   work up to 76%x4   4 sets

  • Thursday

Squat w/belt   work up to 76%x4   4 sets

Competition Raw Bench   x1 @8, x1 @9   Then move to 80%x3x3 (-17%).

2ct Pause Bench   x1 @8, x3 @9   plus 3 down sets (load drop)

Deadlift w/belt   work up to 76%x4   4 sets

2″ Deficit Deadlift   x1 @8, x3 @9   plus 3 down sets (load drop)

  • Friday

Squat w/belt   work up to 76%x4   4 sets

Pin Squat   x1 @8, x3 @9   plus 3 down sets (load drop)

Competition Raw Bench   work up to 76%x4   5 sets

Military   x8 @6, x8 @7, x8 @8   plus 4 down sets (repeat)

Deadlift w/belt   work up to 76%x4   4 sets

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Week 7

  • Monday

Squat w/belt   x1 @8   Then move to 83%x3x2 (-10%).

Competition Raw Bench   work up to 78%x3   4 sets

Pin Press (chest level)   x1 @8, x4 @9   plus 2 down sets (load drop)

Deadlift w/belt   x1 @8   Then move to 83%x3x2 (-10%).

Snatch Grip SLDL   x7 @6, x7 @7, x7 @8   plus 3 down sets (repeat)

  • Tuesday

Squat w/belt   work up to 78%x3   3 sets

Hi Bar Squat   x5 @6, x5 @7, x5 @8   plus 3 down sets (repeat)

Competition Raw Bench   work up to 78%x3   4 sets

Feet up Bench   x5 @6, x5 @7, x5 @8   plus 3 down sets (repeat)

Deadlift w/belt   work up to 78%x3   3 sets

  • Thursday

Squat w/belt   work up to 78%x3   3 sets

Competition Raw Bench   x1 @8   Then move to 83%x3x2 (-10%).

2ct Pause Bench   x1 @8, x4 @9   plus 2 down sets (load drop)

Deadlift w/belt   work up to 78%x3   3 sets

2″ Deficit Deadlift   x1 @8, x4 @9   plus 2 down sets (load drop)

  • Friday

Squat w/belt   work up to 78%x3   3 sets

Pin Squat   x1 @8, x4 @9   plus 2 down sets (load drop)

Competition Raw Bench   work up to 78%x3   4 sets

Military   x7 @6, x7 @7, x7 @8   plus 3 down sets (repeat)

Deadlift w/belt   work up to 78%x3   3 sets

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Week 8

Test Week

 

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I hope the testing went well. I’m sure you’ll be wondering what the « activations » stuff is about. From our FAQ: « Q: I have something in my program that looks like this: “x8 @9 –> x2 @10 (–> x1 @10), 2 activations, Single Drop”. What should I do? A: This is how we designate MyoReps, which is a kind of rest-pause training. The high-rep set is known as your “activation” set because it gets you fatigued to the point where you recruit all your motor units. So to start out, you will pick a weight that will let you perform the activation set. Let’s say you can do 100×8 @9… then you put 100 on the bar. Perform 8 reps, then rest for 30 seconds (approx. 10 breaths), then perform 2 reps. Continue to rest for 30 seconds and perform 2 more reps until you reach the designated RPE. In this case, it’s x2 @10. So when you complete 2 reps and the RPE is @10, then you will stop. You stop here because only a Single Drop is required. Had this been a Double Drop, you would continue to rest for 30 seconds and now only perform x1. You would have continued in that way until you achieved x1 @10. Since 2 activations are required, at this point you will rest for a few minutes and repeat the process starting with x8 @9. You might need to lower the weight on the second activation. » Also… for Bus Drivers, you can see an example video here: https://www.youtube.com/watch?v=epdBIT32SS0

Week 9

  • Monday

Competition Raw Bench x5 @6, x5 @7, x5 @8 Then 55%x3x5 (3s eccentric + 2s pause at weakness + 2s concentric)

Bench x12 @9 –> x4 @10 2 Activations

DB Bench x12 @9 –> x4 @10 2 Activations

  • Tuesday

Squat w/belt x5 @6, x5 @7, x5 @8 Then 55%x3x5 (3s eccentric + 2s pause at weakness + 2s concentric)

Row of your choice x12 @9 –> x4 @10 2 Activations

Vertical Pull of your choice x12 @9 –> x4 @10 2 Activations

  • Thursday

Close Grip Bench x5 @6, x5 @7, x5 @8 Then 55%x3x5 (3s eccentric + 2s pause at weakness + 2s concentric)

Close Grip Bench x12 @9 –> x4 @10 2 Activations

Bus Drivers x11 @6, x11 @7, x11 @8 plus 2 down sets (repeat)

  • Friday

Deadlift w/belt x5 @6, x5 @7, x5 @8 Then 55%x3x5 (3s eccentric + 2s pause at weakness + 2s concentric)

High Bar Squat x12 @9 –> x4 @10 2 Activations

Split Squat x11 @6, x11 @7, x11 @8 plus 3 down sets (repeat)

  • GPP

Abs & Rows max volume in 10 minutes (each)

Mobility 10 minutes

Recovery Stimulation 15 minutes

Passive Recovery None

Final Week:

So for « 55%x__ @8, NL = 30″… That means to load 55% and do as many reps as it takes to hit about an 8 RPE. Then do as many sets as necessary to hit 30 total reps.

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Week 10

  • Monday

Competition Raw Bench x3 @6, x3 @7, x3 @8 Then load 55%x__ @8 for NL=30. 3s eccentric.

Bench x11 @9 –> x4 @10 2 Activations

DB Bench x11 @9 –> x4 @10 2 Activations

  • Tuesday

Squat w/belt x3 @6, x3 @7, x3 @8 Then load 55%x__ @8 for NL=30. 3s eccentric.

Row of your choice x11 @9 –> x4 @10 2 Activations

Vertical Pull of your choice x11 @9 –> x4 @10 2 Activations

  • Thursday

Close Grip Bench x3 @6, x3 @7, x3 @8 Then load 55%x__ @8 for NL=30. 3s eccentric.

Close Grip Bench x11 @9 –> x4 @10 2 Activations

Bus Drivers x10 @6, x10 @7, x10 @8 plus 3 down sets (repeat)

  • Friday

Deadlift w/belt x3 @6, x3 @7, x3 @8 Then load 55%x__ @8 for NL=30. 3s eccentric.

High Bar Squat x11 @9 –> x4 @10 2 Activations

Split Squat x10 @6, x10 @7, x10 @8 plus 3 down sets (repeat)

 

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