my new 12 week program

[kite]

12 weeks training cycle
Squat Day

Alt wks
Wk A- Box manta squat raw narrow stance 11.5” wks 1-6 work up to (70%) plus 80 # of chains for 2 x 5, wks 7-12 work up to 260 (75%) plus chains 2x5, followed up with dl to a 3rm (off 4 inch box, SLDL off 4“ box , pin pulls below knees)
Wk B- Box Squat w/briefs wide stance 16” box weeks 1-6 work up to 3rm or 1rm then 95% and 90%, wks 7-12, two weeks previous 1rm with blue band then 95%, 90%
Asst work:
Wks 1-6 Rev. Hyp 3-4x6-10 (vary weight used)
Wide grip chins 3-4 sets reps by feel
Abs 2x6-10
Wks 7-12 GHR 3-4x6-10 (vary resistance)
Wide grip chins weighted 3-4 sets reps by feel
Abs 2-4x6-10



Raw bench/rep work

Week 1: 8 sets 3x60%,
Week 2: 3 sets 10-12 db bp
Week 3: 6 sets 3x70%,
Week 4: 3 sets 10-12 db bp,
Week 5: 6 sets 3x72.5%,
Week 6: 3 sets 10-12 db bp,
Week 7: 6 sets 3x75%,
Week 8: 3 sets 10-12 db bp,
Week 9: 3 sets 3x85%,
Week 10: 3 sets 10-12 db bp
Week 11: 3 sets 3x95%
Week 12: 2-3 sets 3x100%
Asst. wks 1-6 rainbows 5x5
Incline bench Tate Presses 3-4x6-10
Face pulls 3-4x10-15
Abs 2x6-10
Wks 7-12 DB shoulder press 5x5
Band pull aparts 3x10-15
JM Press 3-4x3-6
Abs 2x6-10



Speed/rep work
Alt wks
Wk A- speed squat with briefs off 16”box 6x2, followed by speed dl off 2” box 6x1 plus bands every other speed workout.
Wk B- GM’s wks 1-6 2x5-8, wks 7-12 2x3-5 followed by rev hypers 2-3x10-15
Asst. wks 1-6 GHR 3-4x6-10 (vary resistance)
Pulldowns 4-6x5-10
Shrugs db 2x20
Abs 2x6-10

Wks 7-12 Pullthroughs 3-4x10-15 (vary weight)
Chest support rows 4-6x5-8
Smith shrugs up to 5 heavy reps
Abs 2-4x6-10




Equipped Bench day

Wks 1-6 Warm up full range raw
Raw 3 board up to 3rm or 1rm
Raw 4 board up to 3rm or 1rm
Shirt on cycle through wks 1-6 2 board, 1board, chest up to 3rm.
Pushdowns 2x50 cable
Abs 2x6-10

Wks 7-12 Warm up full range raw up to 275x3
Raw 3 board plus monster minis up to 3rm or 1rm
Raw 4 board plus monster minis up to 3 rm or 1rm
Shirt on cycle through wks 7-12 2 board, 1board plus monster minis up to 1rm, or chest plus
monster minis up to 3rm.
Band pushdowns 1x100
Abs 2x6-10

[kite]

Re: my new 12 week program

X-tra workouts done on Wed. and Sat. will involve sled work, curls, forearm/grip work, stretching and mobility.

[kite]

Re: my new 12 week program

Also, this isn't set in stone, I will deload when necassary and as always it's going to be used as more of a guide, I never stick to what's on paper it always evolves when weak points are found, deloading becomes necassary, etc...