AKN
12-08-10, 8:59 pm
Straight from Marty Gallaghers "The Purposeful Primitive"
Typical Paul Anderson weekly workout
----------------------------------------------------------
Monday/Wednesday/Friday
Press off rack-300x6,400x2,390x2,370x2,500x4 for several sets
Press from shoulder to top of head-500x4
Push press off rack-450x3
Bench press-400-450x6-8 for multiple sets
Tuesday/Thursday/Saturday
Full squat-600x10x2sets, 825x2, 845x2, 900x2
Half squat-1200x2
Quarter squat-1800x2
Deadlift-650x6-8x4 sets
Ed Coans training routine ("when he was in his absolute zenith")
-------------------------------------------------------------------------------------------
Squat
Off
Bench
Press
Deadlift
Light bench
Off
Squat
------
Squat-7-10x2-8
Single leg press-2x10-12
Single leg curl-2x10-12
Leg extensions-2x10-12
Seated calf raise-3x10-12
Abs-3x20
Off
Bench
-------
Bench Press-7-10x2-8
CG bench-2x2-8
Incline bench-2x2-8
Tricep ext-2x2-8
Abs-3x20
Press
------
Press behind the neck-5x2-8
Front DB raise-3x10-12
Sitting Side DB laterals-3x10-12
Deadlift
---------
Deadlift-8x2-8
SLDL-2x8-10
BB rows-2x8-10
T bar rows-2x8-10
Chins-2x8-10
Pulldowns-2x8-10
Rear delt DB raises-2x8-10
Seated calf raises-1x20
Abs-3x20
Light bench
------------
Light wide grip bench-3x8-10
DB flys-2x10-15
Weighted dips-1x15
Tricep extensions-2x2-8
BB curls-1x20
Off
Kirk Karwoski training routine
--------------------------------------------
Squat
CG bench
off
Deadlift
off
Bench
off
Squat
------
Squat-7-10x2-8
Leg curl-2-3x5
Lef ext-2-3x5
CG bench
---------
CG bench (touch and go)-7-10x2-8
DB curls-2-3x5
Pushdowns-2-3x5
OFF
Deadlift
---------
Deadlift-7-10x2-8
Grip shrugs-3x5
T bar row-3x5-8
Pulldowns-2-3x5
DB shrugs-2-3x5
OFF
Bench press
------------
Bench press-7-10x2-8
WG bench (paused)-3x5
Incline bench-3x5
Front raises-2-3x5
Side raises-2-3x5
OFF
Kirk used this 12 week peaking cycle for a meet.
Weeks 1-2 work up to 1x8
Weeks 3-8 work up to 1x5
Weeks 9-10 work up to 1x3
Weeks 11-12 work up to 1x2
Typical Paul Anderson weekly workout
----------------------------------------------------------
Monday/Wednesday/Friday
Press off rack-300x6,400x2,390x2,370x2,500x4 for several sets
Press from shoulder to top of head-500x4
Push press off rack-450x3
Bench press-400-450x6-8 for multiple sets
Tuesday/Thursday/Saturday
Full squat-600x10x2sets, 825x2, 845x2, 900x2
Half squat-1200x2
Quarter squat-1800x2
Deadlift-650x6-8x4 sets
Ed Coans training routine ("when he was in his absolute zenith")
-------------------------------------------------------------------------------------------
Squat
Off
Bench
Press
Deadlift
Light bench
Off
Squat
------
Squat-7-10x2-8
Single leg press-2x10-12
Single leg curl-2x10-12
Leg extensions-2x10-12
Seated calf raise-3x10-12
Abs-3x20
Off
Bench
-------
Bench Press-7-10x2-8
CG bench-2x2-8
Incline bench-2x2-8
Tricep ext-2x2-8
Abs-3x20
Press
------
Press behind the neck-5x2-8
Front DB raise-3x10-12
Sitting Side DB laterals-3x10-12
Deadlift
---------
Deadlift-8x2-8
SLDL-2x8-10
BB rows-2x8-10
T bar rows-2x8-10
Chins-2x8-10
Pulldowns-2x8-10
Rear delt DB raises-2x8-10
Seated calf raises-1x20
Abs-3x20
Light bench
------------
Light wide grip bench-3x8-10
DB flys-2x10-15
Weighted dips-1x15
Tricep extensions-2x2-8
BB curls-1x20
Off
Kirk Karwoski training routine
--------------------------------------------
Squat
CG bench
off
Deadlift
off
Bench
off
Squat
------
Squat-7-10x2-8
Leg curl-2-3x5
Lef ext-2-3x5
CG bench
---------
CG bench (touch and go)-7-10x2-8
DB curls-2-3x5
Pushdowns-2-3x5
OFF
Deadlift
---------
Deadlift-7-10x2-8
Grip shrugs-3x5
T bar row-3x5-8
Pulldowns-2-3x5
DB shrugs-2-3x5
OFF
Bench press
------------
Bench press-7-10x2-8
WG bench (paused)-3x5
Incline bench-3x5
Front raises-2-3x5
Side raises-2-3x5
OFF
Kirk used this 12 week peaking cycle for a meet.
Weeks 1-2 work up to 1x8
Weeks 3-8 work up to 1x5
Weeks 9-10 work up to 1x3
Weeks 11-12 work up to 1x2