For the 2002 WPO final, Arnold Classic Columbus Ohio.
|
|
|
|
Week 8 |
|
|
|
|
|
24.2.02 |
|
|
|
Squat 440 / 460 wr / 473 |
|
|
Bench 180 / 200 / 220 |
|
|
Deadlift 370 / 392,5 wr / 405,5 wr |
|
|
Total 1085,5 |
|
|
|
|
|
I am ready for the next meet! |
|
|
|
|
20.2.02 |
Bench- shorts |
|
|
Reverse hyper- narrow 2x10, 2x different abs |
|
|
|
|
18.2.02 |
Reverse hyper- narrow 4x10, 6x different abs and back |
|
|
|
|
Week 7 |
|
|
|
|
|
17.2.02 |
Bench |
|
|
medium training, (15 weeks since arm operation) |
|
|
+ assistance |
|
|
|
|
15.2.02 |
Fast training / box squat- wide position, low box |
|
|
5x20, 5x70, 5x120, 3x170, 2x200, 7x2x230 |
|
|
Fast dead- 5x1x200 |
|
|
+ assistance: reverse hyper narrow 1x15, hams 1x10 and 7x different abs |
|
|
|
|
14.2.02 |
Bench- shirt |
|
|
medium training, (15 weeks since arm operation) |
|
|
+ assistance |
|
|
|
|
11.2.02 |
Good morning- camber bar, narrow position, start from below (power rack) |
|
|
3x70, 3x120, 3x160, 3x200, 3x240, 3x260 |
|
|
+ assistance: reverse hyper wide 2x10, hams 2x10, 5x different abs and torso |
|
|
|
|
Week 6 |
|
|
|
|
|
10.2.02 |
Bench |
|
|
medium training, (14 weeks since arm operation) |
|
|
+ assistance |
|
|
|
|
8.2.02 |
Fast training / box squat- wide position, low box, strongest bands |
|
|
5x20, 5x70, 5x120, 3x170, 2x220, 4x2x265, 2x1x297,5 |
|
|
+ assistance: reverse hyper narrow 3x10, hams 3x10 and 7x different abs |
|
|
|
|
6.2.02 |
Bench- shirt |
|
|
medium training, (14 weeks since arm operation) |
|
|
+ assistance |
|
|
|
|
5.2.02 |
Box squat- camber bar, narrow position and high box |
|
|
5x30, 5x80, 5x130, 3x180, 2x230, 5x260 |
|
|
+ assistance: reverse hyper wide 2x15, hams 2x15, 5x different abs and back, torso |
|
|
|
|
4.2.02 |
Deadlift- till startting weight in next meet |
|
|
3x5x120, 5x160, 5x200, 1x240, 1x280, 1x320, 1x360, 1x380 |
|
|
|
|
Week 5 |
|
|
|
|
|
1.2.02 |
Fast training / box squat- wide position, low box, strongest bands and 40 kg chains |
|
|
5x20, 5x70, 5x120, 3x170, 2x220, 6x2x247,5 |
|
|
+ assistance: reverse hyper narrow 2x15, hams 2x15 and 7x different abs |
|
|
|
|
30.1.02 |
Bench |
|
|
medium training, (13 weeks since arm operation) |
|
|
+ assistance |
|
|
|
|
29.1.02 |
Assistance: reverse hyper wide 2x15, hams 2x15, 4x different abs |
|
|
|
|
28.1.02 |
Squat- till startting weight in next meet |
|
|
5x20, 5x70, 5x120, 3x170, 2x220, 1x270, 1x320, 1x360, 1x400, 1x440 |
|
|
|
|
Week 4 |
|
|
|
|
|
27.1.02 |
Bench |
|
|
medium training, (12 weeks since arm operation) |
|
|
+ assistance |
|
|
|
|
25.1.02 |
Fast training / box squat- wide position, low box, strong and strongest bands |
|
|
5x20, 5x70, 5x120, 3x170, 2x200, 6x2x230 |
|
|
Fast dead- 5x1x200 |
|
|
+ assistance: reverse hyper narrow 2x15, hams 2x15 and 7x different abs |
|
|
|
|
23.1.02 |
Bench- camber bar, medium bands |
|
|
light training, (12 weeks since arm operation) |
|
|
+ assistance |
|
|
|
|
21.1.02 |
Box squat- camber bar, narrow position and high box |
|
|
5x30, 5x80, 5x130, 3x180, 2x230, 1x270, 1x310 |
|
|
Deadlift- in power rack, 8" below knees |
|
|
1x110, 1x200, 1x240, 1x280, 1x320, 1x360, 1x400, 1x420 |
|
|
+ assistance: reverse hyper wide 4x15, hams 4x15, 6x different abs and back, torso |
|
|
|
|
Week 3 |
|
|
|
|
|
18.1.02 |
Fast training / box squat- wide position, low box, strongest bands |
|
|
5x20, 5x70, 5x120, 3x170, 2x220, 4x2x265, 2x1x297,5 |
|
|
Fast dead- 5x1x200 |
|
|
+ assistance: reverse hyper narrow 4x15, hams 4x15 and 7x different abs |
|
|
|
|
16.1.02 |
Bench- hang bar, strongest bands |
|
|
medium training, (11 weeks since arm operation) |
|
|
+ assistance |
|
|
|
|
14.1.02 |
Max training / good morning- camber bar, wide position, start from below (power rack) |
|
|
3x80, 3x120, 3x160, 3x200, 3x240, 3x280, 3x310, 3x340, 3x370 |
|
|
+ assistance: reverse hyper wide 4x15, hams 4x15, 6x different abs and back, torso |
|
|
|
|
Week 2 |
|
|
|
|
|
13.1.02 |
Bench- light bands |
|
|
medium training, (10 weeks since arm operation) |
|
|
+ assistance |
|
|
|
|
11.1.02 |
Fast training / box squat- wide position, low box, strongest and medium bands |
|
|
5x20, 5x70, 5x120, 3x170, 2x210, 6x2x247,5 |
|
|
Fast dead- 1x140, 1x180, 5x1x220 |
|
|
+ assistance: reverse hyper narrow 4x15, hams 4x15 and 7x different abs |
|
|
|
|
9.1.02 |
Bench- light bands |
|
|
medium training, (10 weeks since arm operation) |
|
|
+ assistance |
|
|
|
|
7.1.02 |
Max training / dead- hang bar, strongest bands |
|
|
5x110, 5x150, 5x190, 3x230, 2x270, 1x310, 1x350, 1x390, 1x410 |
|
|
+ assistance: reverse hyper wide 4x15, hams 4x15 and 6x different abs |
|
|
|
|
Week 1 |
|
|
|
|
|
6.1.02 |
Bench- camber bar, light bands |
|
|
light training, (9 weeks since arm operation) |
|
|
+ assistance |
|
|
|
|
4.1.02 |
Fast training / box squat- wide position, low box, strong and strongest bands |
|
|
5x20, 5x70, 5x120, 3x160, 2x200, 6x2x230 |
|
|
Fast dead- 1x100, 1x140, 1x180, 5x1x200 |
|
|
+ assistance: reverse hyper narrow 4x15, hams 4x15 and 7x different abs |
|
|
|
|
2.1.02 |
Bench- camber bar, light bands |
|
|
light training, (9 weeks since arm operation) |
|
|
+ assistance |
|
|
|
|
31.12.01 |
Max training / box squat- camber bar, wide position and low box |
|
|
5x25, 5x80, 5x130, 3x180, 2x230, 1x280, 1x315 |
|
|
Box dead- hang bar, strongest bands |
|
|
3x110, 3x150, 3x190, 1x230, 1x270, 1x310, 1x350, 1x380 |
|
|
+ assistance: reverse hyper wide 4x15, hams 4x15 and 6x different abs |
|
|
|
|
Week 52 |
|
|
|
|
|
30.12.01 |
Bench- camber bar, light bands |
|
|
light training, (8 weeks since arm operation) |
|
|
+ assistance |
|
|
|
|
28.12.01 |
Fast training / box squat- wide position, low box, strongest bands |
|
|
5x20, 5x70, 5x120, 3x170, 2x220, 4x2x265, 2x1x297,5 |
|
|
Fast dead- 1x100, 1x140, 1x180, 1x210, 3x1x232,5, 2x1x260 |
|
|
+ assistance: reverse hyper narrow 4x15, hams 4x15-8 and 3x different abs |
|
|
|
|
26.12.01 |
Bench- camber bar, light bands |
|
|
light training, (8 weeks since arm operation) |
|
|
+ assistance |
|
|
|
|
24.12.01 |
Max training / good morning- camber bar, wide position, start from below (power rack) |
|
|
3x70, 3x110, 3x150, 3x190, 3x230, 3x270, 3x310, 3x335 |
|
|
+ assistance: reverse hyper narrow / wide 4x15 and 7x different abs |
|
|
|
|
Week 51 |
|
|
|
|
|
23.12.01 |
Bench- camber bar |
|
|
light training, (7 weeks since arm operation) |
|
|
+ assistance |
|
|
|
|
21.12.01 |
Fast training / box squat- wide position, low box, strongest and medium bands |
|
|
5x20, 5x70, 5x120, 3x170, 2x210, 6x2x247,5 |
|
|
+ assistance: back, torso, abs |
|
|
|
|
20.12.01 |
Box dead- hang bar, strongest bands |
|
|
5x110, 5x150, 5x190, 5x230, 5x270 |
|
|
+ assistance: back, hams |
|
|
|
|
19.12.01 |
Bench- camber bar |
|
|
light training, (7 weeks since arm operation) |
|
|
+ assistance |
|
|
|
|
17.12.01 |
Max training / box squat- camber bar, narrow position and high box |
|
|
5x25, 5x80, 5x130, 3x180, 2x220, 1x260, 1x280, 1x300 |
|
|
+ assistance: back, torso, abs |
