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