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Thursday 09.28.2017

Oct
02
2017
by : . Posted in : Post

If you don’t know, know you know. Meet Marisa Inda, ladies and gents. I have adapted our strength program from her powerlifting program in her book, Fuerza, and will be incorporating some of her physique programming into our hypertrophy program as well.

Weightlifting

A) Clean: 80/2, 90/1, 95/1, 85/2

B) Power Snatch: 80/3, 90/1, 95/1, 85/2, 80/3*2, 80/2*2

C) Snatch Balance: 80/3, 90/1, 95/1, 85/2, 80/3*4, 80/2

D) Clean Pull: 80/3, 90/2, 100/1, 85/2, 80/3*3

E) BS: 80/3, 90/1, 100/1, 85/2, 80/3*2, 80/2*2

F) BTN Press: 3×8

G) BB Back Ext: 3×10

Hypertrophy

Resensitization/strength cycle: 4-10 reps (3 is too few, 12 is too many), USE APPROPRIATE LOADS. Must be heavy.

A) Deadlift: 3 sets of 3/fail @10RM+5% or 80% of 1RM

B) Sumo Squat: 3 sets of 3/fail @10RM+5% or 80% of 1RM

C) DB Walking Lunges: 3 sets of 3/fail @10RM+5% or 80% of 1RM

D) Press: 3 sets of 3/fail @10RM+5% or 80% of 1RM

E) Wide Grip Pullups: 2 sets of 3/fail @10RM+5% or 80% of 1RM

F) BB Facepull: 2 sets of 3/fail @10RM+5% or 80% of 1RM

G) Stair Calves: 3 sets of 3/fail @10RM+5% or 80% of 1RM

Strength

A) Wide Grip Bench Press: Up to 10RM at 8RPE

B) Wide Grip Bench Press:  Drop 8-12%x3x10

C) DB Incline Bench: 3×8 at 7RPE

D) Pullups: 4×8-10, 1xmax reps

E1) Lateral Raises: 3×8

E2) Rear Lateral Raises: 3×8

F) DB Skullcrushers: 2×8, 1xrest pause

G) DB Curls: 3×8

 


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