A Top 40 Weightlifting Blog

Thursday, April 15, 2010

2010 Provincial Program

MONDAY - ME BENCH PRESS

ME Bench Press

SEE NOTE

Push Ups With Band

4

6 to 10

Pull Up Negatives

4

6 to 8

Dumbbell Hammer Curls

4

6 to 10

TUESDAY - DE SQUATS / DEADLIFT

Speed Squats (Z suit bottoms)

8 to 12

2

Speed Sumo Deadlifts

6

2

Broom Handle Twists

4

20 to 30

Elbow Planks

4

45 to 60 sec

Sit Ups

4

20

THURSDAY - DE BENCH PRESS

DE Bench Press

10 to 12

3

CG Rack Press

3 to 4

6

Barbell Rows

3 to 4

6

Barbell Curls

3 to 4

6 to 12

Up Right Plate Rows

3

6 to 12

FRIDAY - ME SQUATS / DEADLIFTS

ME Squats

WORK UP TO 1 TO 3 REPS

Heavy Walk Outs

3

10 Seconds

Rack Pulls

3

1 to 3

Dumbbell Pull Throughs

4

8 to 12

Stability Ball Sit Ups

4

20 to 30

Trunk Twists

4

20 to 30

*NOTE*

WEEK 1

3 BOARD

RAW

WEEK 2

2 BOARD

RAW

WEEK 3

1 BOARD

RAW

WEEK 4

2 BOARD

GEAR

WEEK 5

1 BOARD

GEAR



This is the new battle plan for the 2010 Nova Scotia Provincials. I'll be doing the three lift and a token bench only. I know it is almost the same as my past programs. I've been getting great results from this program so I'll be sticking with it for the Provincials.

Snowdaddy