ok here it is
thanks for your help by the way
1ST section
3RM Test, Workout 1
Deadlift
Bench Press
Chin-up
3RM Test, Workout 2 (48 hours or more later)
Push Press
Power Clean
Squat
Here's how you should test your 3RM lifts:
3RM Test Workout Parameters
Set 1: Perform 3 reps with a load you could lift 10 times fresh (~75% of your 1RM)
Rest 60 seconds
Set 2: Perform 3 reps with a load you could lift 8 times fresh (~78% of your 1RM)
Rest 90 seconds
Set 3: Perform 3 reps with a load you could lift 5 times fresh (~85% of your 1RM)
Rest 120 seconds
Set 4: Perform 3 reps with 3-4% more load than set 3.
2ND section
Set 1: Perform 3 full reps with 75-80% of your 1RM
Rest 60 seconds
Set 2: Perform 1 rep with 85% of your 1RM
Rest 60 seconds
Set 3: Hold the load 2-3 inches short of lock-out for 5 seconds with 90% of your 1RM
Rest 90 seconds
Set 4: Hold the load 2-3 inches short of lock-out for 5 seconds with 95% of your 1RM
Rest 90 seconds and start with the first prescribed hold.
MAXIMAL STRENGTH WORK
Supramaximal Hold: Back Squat
Sets: 1
Load: 120% of your 1RM
Hold: 6s
Rest 60s
WORKOUT 2 (4 days after workout #1)
EXPLOSIVE STRENGTH WORK
Jumping Box Squat
Sets: 5
Reps: 3
Load: Body weight
Rest: 45s between sets
Description: Straddle a flat bench or stand in front of a box. In either case, when you sit down, your hips should be just below the height of your knees. Use a wider than shoulder width stance.
From the standing position, clasp your hands behind your head. Sit back and down until you're resting on the box/bench. At this point your knee joint should be 90 degrees. While focusing on your hips/lower back, jump up and forward as hard and fast as possible. Your feet should elevate off the ground. Don't pull your head forward with your arms – focus on your hips! If you can't abstain from pulling your head forward, cross your arms at your chest.
Explosive Clap Push-ups
Sets: 5
Reps: 3
Load: 12-14RM
Rest: 45s between sets
Description: Assume a traditional push-up position with your hands slightly wider than shoulder width (no wider). Push-up as hard and fast as possible. Clap your hands together as you elevate off the floor (no, this isn't a parlor trick, it can help improve hand speed).
MAXIMAL STRENGTH WORK
Supramaximal Partial Reps: Sumo Deadlift
Sets: 1
Reps: 2-3
Load: 120% of your 1RM
Rest 60s
Description: Use a power rack with the pins set so you can only lower the load 4-6 inches. Use a sumo (wide) stance with your grip inside your legs (don't use a mixed grip). Perform 2-3 quick reps with this short range of motion. If absolutely necessary, you can use wrist straps for this exercise (but this exercise only).
Sumo Deadlift
Sets: 1
Reps: One short of failure.
Load: 90% of 1RM
Rest: 180s before the next exercise.
Note: This is a full ROM (range of motion) Sumo Deadlift.
A1 Single Leg Full Squat (a.k.a. Pistols)
Sets: 3
Reps: 3
Load: 3RM (hold a dumbbell or kettlebell in front of you if your body weight is too light)
Rest: 75s
Description: Stand on your weakest leg first. Hold your other leg slightly out in front of you (soft lockout) so your heel isn't touching the ground. While keeping your torso as vertical as possible, push your hips back slightly and squat down. You can allow your heel to lift up as you approach rock bottom.
Stand and repeat for all 3 reps. Go immediately to the other leg and do the same. Rest 75s and move to A2. (If you have balance problems with this exercise, you can stand next to the corner of a power rack and hold it to assist your stability. But you must wean yourself off the support within a few weeks.)
A2 Push Press
Sets: 3
Reps: 3
Load: 3RM
Rest: 75s
Description: This is performed like a traditional standing barbell military press, but with the assistance of leg drive. Squat down a few inches before pressing to let your legs assist the overhead pressing movement.
B1 Dips
Sets: 3
Reps: 5
Load: 5RM
Rest: 75s
B2 Side Deadlifts (a.k.a. Suitcase Deadlift)
Sets: 3
Reps: 3
Load: 3RM
Rest: 75s
Description: Squat down next to a bar that's at your side. Grip it in the middle for balance and keep your torso as rigid as possible while lifting and lowering. Let the bar briefly rest on the ground between reps to give your grip a break.
ACCESSORY STRENGTH WORK
C1 External Rotation
Sets: 2
Reps: 12
Load: 12RM
Rest: 45s (don't rest between arms, start with your weakest side first)
Note: Use a dumbbell, cable, band, or whatever you fancy for the external rotation. In fact, it's best to alternate between them all.
C2 Reverse Wrist Curls
Sets: 2
Reps: 12
Load: 12RM
Note: Perform with the same technique as workout #1. Feel free to alternate between dumbbells and barbells.
Standing Isometric Neck Flexion
Sets: 3
Duration: 30s
Rest: 60s between sets
To be honest i dont think i copied and pasted it all right :S
its from t-nation
thanks
Note: Hold the load isometrically 2-3 inches short of lockout. Use a slightly wider than shoulder width stance.
Half Squat (squat to parallel)
Sets: 1
Load: 90% of your 1RM
Reps: As many as possible without compromising form.
Rest: 180s before the next exercise
Supramaximal Hold: BB (Barbell) Decline Bench Press
Sets: 1
Load: 120% of your 1RM
Hold: 6s
Note: Hold the load isometrically 2-3 inches short of lockout. Use a shoulder width grip. Perform on a 10-15 degree decline. You can prop up the front end of a traditional flat bench with a few 45 pound plates if a decline isn't available.
Rest 60s
BB Decline Bench Press (full ROM)
Sets: 1
Load: 90% of your 1RM
Reps: As many as possible without compromising form.
Rest: 180s before the next exercise.
A1 Drop Snatch (aka Press Under)
Sets: 3
Reps: 3
Load: 3RM
Rest: 90s
Description: Use a slightly wider than shoulder width stance with your feet slightly angled out. Rest a barbell across your upper back with a wide (snatch) grip. Drop down into a full squat while simultaneously pressing the barbell overhead. Stand up with your arms extended overhead. Lower the load and repeat.
A2 Chin-up
Sets: 3
Reps: 3
Load: 3RM
Rest: 90s
Note: The above A1/A2 sequence should go like this: A1, rest 90s, A2, rest 90s, A1, rest 90s, A2, etc. Your 3RM will likely decrease by the third set. This is true for all 3 x 3 pairings.
B1 Single-Leg Dumbbell Deadlift
Sets: 3
Reps: 3
Load: 3RM
Rest: 60s
Description: While standing on your left leg (for example) with a dumbbell in each hand, push your hips back and let your left knee slightly bend. Keep your lower back tight (don't let it round forward). Lower until the dumbbells are at mid-shin level. Lift and repeat.
B2 1 Arm Dumbbell Row
Sets: 3
Reps: 3
Load: 3RM
Rest: 60s
Note: In the above B1/B2 sequence, don't rest between the single leg or single arm exercises. Perform 3 reps with your weakest side, then perform 3 reps for other side, then rest for 75s before moving on.
C1 Hand Walk (aka Inch Worm)
Sets: 3
Reps: 5
Load: Body weight (use an Xvest if body weight is too light)
Rest: 75s
Description: Walk your hands out as far as your strength allows. Hold for 2s before walking your hands back.
C2 Power Clean
Sets: 3
Reps: 5
Load: 5RM
Rest: 75s
Reverse Wrist Curls
Sets: 3
Reps: 5
Load: 5RM
Rest: 90s between sets
Description: Rest the front of your forearms on a flat bench. Let your hands hang off the edge of the bench. Hold a barbell, EZ-curl bar, or dumbbells in your hands with your palms facing down. Pull your knuckles up toward the ceiling as high as possible. Let your hands drop down as far as possible with each rep. Don't let your forearms lift off the bench.
Standing Isometric Neck Flexion
Sets: 3
Duration: 30s
Rest: 60s
