Moreland11
03-02-11, 5:00 pm
When I was in highschool our coach would have us do this 6 week or 8 week program. I can't remember most of the specifics but maybe someone could point me in a direction to this because I saw great gains back then and I would recommend it to my brother who is in highschool.
We would do Bench, Squat, Push Press, Power Clean 3 times a week. At the start of the of the cycle we would get our 1 RM. He had sheets printed out that had your max and reps for that week.
First week would be like 5x10 with weight going up each set. Last set you would need help with the last 3-4 unless you were selling yourself short and using the wrong 1RM
Second week would be 1x10 , 4x 8
Third week 1x10 , 1x8 , 4x6
Fourth week 1x10 , 1x8 ,1x6 , 3x5
Or something like that. Has anyone seen something familiar or know what it is called? I just remember by the time you hit week 8 you were doing your previous 1 RM on one of the x5 reps.
Another reason we probably saw results is he kept a fridge full of Milk, Wheat bread and PB&J for everyone to down right after our lifts.
We would do Bench, Squat, Push Press, Power Clean 3 times a week. At the start of the of the cycle we would get our 1 RM. He had sheets printed out that had your max and reps for that week.
First week would be like 5x10 with weight going up each set. Last set you would need help with the last 3-4 unless you were selling yourself short and using the wrong 1RM
Second week would be 1x10 , 4x 8
Third week 1x10 , 1x8 , 4x6
Fourth week 1x10 , 1x8 ,1x6 , 3x5
Or something like that. Has anyone seen something familiar or know what it is called? I just remember by the time you hit week 8 you were doing your previous 1 RM on one of the x5 reps.
Another reason we probably saw results is he kept a fridge full of Milk, Wheat bread and PB&J for everyone to down right after our lifts.