02/18/11 - Friday

On week #3 for DL and #2 for Press. Was supposed to DL 320 last night and accidentally did 330. Felt easy and not sore today. I think I'm going to call this week #2 for DL as well and do another w/o @ 330. If I readjust my weights based on 550lbs, I can continue with 1 more workout at 330,week 3 @ 340 & then week 4 @ 350. The last 4 weeks would be 440, 470, 495 & 525.

Weeks
# 2	330
# 3	340
# 4	350
# 5	440
# 6	470
# 7	495
# 8	525

For BP

1.  6-8 x 5 175 
2.  6-8 x 5 180 
3.  6-8 x 5 185 
4.  6-8 x 5 190      

Phase II

 Technique and power training. You will be performing three sets of three reps for the squat and deadlift and five sets of four reps for the bench press. The training weight is 60 percent of your projected maximum and it and it will be con-stant for the next four weeks. Maximum strength training. You will use 80-95 percent of your calculated maximum for one to two sets of one rep for each exercise. Train maximum strength on only one exercise per day. I used to max out as follows: deadlift on Monday (day 1), bench press on Wednesday (day 2) and squat on Friday (day 3).

Day l squat: 3x3 bench: 5x4 deadlift: 1-2x1

Day 2 squat: 3x3 bench: 1-2x1 deadlift: 3x3

Day 3 squat: 1-2x1 bench: 5x4 deadlift: 3x3

http://www.deepsquatter.com/strength/archives/korte.htm

05/29/10 - Saturday Workout Schedule

Push A (BP emphasis)
Bench Press
Inc Bench
Mil/Arn/Fr Lt SS

Push B (Mil Press emphasis)
Mil Press
Arn Press
Bench Press/Push Up SS

Pull A (Lower Back emphasis)
Rack Pulls or Deadlifts
Wide/Narrow SS

Pull B (Upper Back emphasis)
Wide Pulls
Narrow Pulls
Lower back ex.

Triceps (Push Runs)
Pushdown
Overhead Ext

Biceps (Pull Runs)
BB Curl
DB Curl

03/24/10 - Wednesday

BP 8x185 8x205 5x215 4x215
Inc BP 8x135 8x145 8x145

Mil Press/Arn Press/Fr Lat 95/25/10 105/25/10 105/25/10

PushDwn/OverHd Ext/Kickback 20/25/10 30/25/10 30/25/10

03/18/10 - Thursday

1.5 miles 20 minutes

03/17/10 - Wednesday

Bike 10 miles 30 minutes

Bp 8@185 8@195 8@205 6@215 3@215

Mil press/arn press 10@ 95/20. 105/25 8@110/25 8@95/20

Pshdwn/ovrhd ext 10@50/20 8@60/20 6@60/20 6@50/20

03/16/10 - Tuesday

NetFlix 10 minute yoga solution

Bike 20 min 6.57 miles
Run 28:33 min 2.0 miles
Yoga 17:00 min

03/14/10 - Sunday

30 min 2.05 miles

BP 8@185 8@195 8@205 6@215  


Mil Press / Arn Press 8@95/20 8@105/20 8@115/20  


Pushdown/Ovrhd Ext 8@50/20 8@60/20 8@60/20 8@50/20

3/13/10 - Saturday

2 miles 28 minutes

Deadlift 3@315 3@335 3@345 3@365 1@375 1@385 1 @395 1@400

03/12/10 - Friday

Bike 6.44 miles 20 minutes


rack pull 8@135 8@225 8@225 Pulldwn 10@85 10@90 10@90 Standing pulldwn 10@70 x3 Bb/db curl 45/20 55/20 55/20 Hammer 10@20x3     

03/11/10 - Thursday

1.5 miles 19.33 minutes

03/10/10 - Wednesday

Bike 15 min 5 miles

Bench Press 8@185 8@195 6@200 5@200

Supersets
Mil Press 8@95 8@105 8@110
Arn Press 10@20x3

Supersets
Pushdowns 10@50 10@60 10@60
Overhead Ext 10@20 10@20 10@20

03/09/10 - Tuesday

1.5 miles 21:23 minutes
15 min Boxing
17 min Yoga

03/08/10 - Monday

BB Row 10@135x4
Pulldown 10@50 10@70x2
Low Pulley 10@50 10@70x2
BB/Db Curls 10@45/20 10@55/20x2
Hammer 10@20x3

03/07/10 - Sunday

BP 8@155 8@165 8@185 8@185
Mil Press 8@115 8@125 8@130
Arn Press 10@20 10@25 10@25
Fr Lat 8@10x3
Pushdown 8@50 8@60 8@60
Overhead Ext 8@20 8@25 8@25

03/06/10 - Saturday

Bike 10.16 30 Min
Yoga 15 Min
Boxing 15 Min

Yoga sequence  17 minutes

Yoga sequence - 15 minutes

New 5K Training Plan

About.com Advanced Beginner 5K

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
3/7	Rest	1.5 m run	CT	1.5 m run (race pace)	Rest	2 m run	30 min EZ
3/14	Rest	2 m run	CT	1 m run (race pace)	Rest	2.5 m run	30 min EZ
3/21	Rest	2 mi run	CT	1.5 m run (race pace)	Rest	2.5 m run	30 min EZ
3/28	Rest	2.5 m run	CT	1.5 m run (race pace)	Rest	3 m run	35-40 min EZ
4/4	Rest	3 m run	CT	1.5 m run (race pace)	Rest	3.5 m run	35-40 min EZ
4/11	Rest	3.5 m run	CT	1.5 m run (race pace)	Rest	4 m run	35-40 min EZ
4/18	Rest	3 m run	CT	1.5 m run (race pace)	Rest	4 m run	40 min EZ
4/25	Rest	3 m run	CT or Rest	2 m run	Rest	Rest	5K Race!

02/28/10 - Sunday

48 minute Run
Biceps & Forearms

02/27/10 - Saturday

30 minute Bike
Upper Back
Rope
Boxing

02/26/10 - Friday

42 minute Run