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915 Program without Chains and Bands


#1

hello coach

today i finished the 8th week of powerlook program so i am thinking what to do after the end of the powerlook and if should do the 1 rm max test to start the 915 after the christmas (i will take 2-3 weeks bodybuilding style workouts)

but the problem is that i dont got access on chains and bands

on the phase 2 for example squat : half squat,chains or bands

i pick half squat but on the 3rd phase i cant pick the same exercise ?

can i do the 915 without bands and chains ?


#2

Yes you can do the program without chains or bands, yes you can repeat the same exercises. If you test your 1RM now you can't use it for the cycle after xmas. A 1RM is very volatile. If you don't continue lifting for strength your 1RM will decrease a bit (the strength is still there ut it will take about 2 weeks of heavy lifting to be able to use it fully. So you should test your max 1 week prior to starting OR test at the end of The Power Look and use 5-7% less to plan your weights for 915.


#3

thanks for the answer !

hmm yes thats a problemm ,

after the end of complete test my maxs
then go with your powerbuilding for 2-3 weeks
off for 1 week
and then used a lower percentages or take an extra week to test again my maxs

or

finished 29november complete powerlook
30november-19decmeber your powerbuilding programm
21-24 decmeber test 1rm
25december-1january off
2 january start 915


#4

Oh yeah... both programs use different main lifts (except the bench) so it's actually not a problem


#5

I forgot that should test the back squat and cleans
i dont think that is productive to test 1rm of exerxices of the complete and after a couple weeks test cleans and back squat

so i will go with the 2nd plan and test maxs on bsq dl bench cleans?


#6

how that looks ?

week 1-3

on the 2nd exercise can i change from week to week ?
for example on the bench , week 1 flyes , week 2 side raise , week 3 pushdown ?
can i pick from : dumbell press flat/incline or high incline , floor press , military press , bent over row , front squat etc
or pik exercises like powerlook : pushdowns,skull crushers,leg press,extensions,leg curls,side raises etc ?

squats/cleans i dont know where is the problem so for now i dont put anything
day 7 pick something for example if i choose sprints , nothing else ? if i pick biceps nothing else?

week 7-8

from which week should i pick for the 1st exercise ? week 1-3 but choose the strong part and not the weekest ?
for example bech press is my chest , so wide grip bench press?

on the 8th week the % of squat and bench changes back to 80% from 82% or is typo ?

WEEK 1

DAY 1
Bench press 80% x 5 x 4
Incline bench press or push press 5x5
Pectorals, Triceps, Deltoids 4x6-8
Squat 80% x 5 x 2

DAY 2
Deadlift 80% x 5 x 4
Deficit deadlift 5x5
Glutes, Hamstrings, Lower back, Upper back 4x6-8

DAY 3
OFF

DAY 4
Squat 80% x 5 x 4
Squat assistance exercise 5x5
Quads, Glutes, Hamstrings, Lower back 4x6-8
Bench Press 80% x 5 x 2

DAY 5
OFF

DAY 6
Power Clean (or High Pull) 80% x 5 x 2
Explosive pull assistance exercises
Glutes, Hamstrings, Lower back, Traps, Quadriceps 4x6-8

DAY 7
Bonus work. This is were you can do loaded carries, Prowler, sprints, biceps, or abs.

WEEK 2

DAY 1
Bench press 80% x 5 x 5
Incline bench press/push press 5x5
Pectorals, Triceps, Deltoids 4x6-8
Squat 80% x 5 x 2

DAY 2
Deadlift 80% x 5 x 5
Deficit deadlift 5x5
Glutes, Hamstrings, Lower back, Upper back 4x6-8

DAY 3
OFF

DAY 4
Squat 80% x 5 x 5
Squat assistance exercises 5x5
Quads, Glutes, Hamstrings, Lower back 4x6-8
Bench Press 80% x 5 x 2

DAY 5
OFF

DAY 6
Power Clean (or High Pull) 80% x 5 x 3
Explosive pull assistance exercises
Glutes, Hamstrings, Lower back, Traps, Quadriceps 4x6-8

DAY 7
Bonus work. This is were you can do loaded carries, Prowler, sprints, biceps, or abs.

WEEK 3

DAY 1
Bench press 80% x 6 x 5
Incline bench press/push press 5x5
Pectorals, Triceps, Deltoids 4x6-8
Squat 80% x 5 x 2

DAY 2
Deadlift 80% x 6 x 5
Deficit deadlift 5x5
Glutes, Hamstrings, Lower back, Upper back 4x6-8

DAY 3
OFF

DAY 4
Squat 80% x 6 x 5
Squat assistance exercises 5x5
Quads, Glutes, Hamstrings, Lower back 4x6-8
Bench Press 80% x 5 x 2

DAY 5
OFF

DAY 6
Power Clean (or High Pull) 80% x 5 x 4
Explosive pull assistance exercises
Glutes, Hamstrings, Lower back, Traps, Quadriceps 4x6-8

DAY 7
Bonus work. This is were you can do loaded carries, Prowler, sprints, biceps, or abs.

WEEK 4

DAY 1
Bench press 90% x 2 x 3
Incline bench press/push press 5x3
Half bench press 3x3
Squat 82% x 2 x 5

DAY 2
Deadlift 90% x 2 x 3
Sumo deadlift 5x3
deadlift below the knees 3x3

DAY 3
OFF

DAY 4
Squat 90% x 2 x 3
Squat assistance exercises 5x3
Half squat 3x3
Bench Press 82% x 2 x 5

DAY 5
OFF

DAY 6
Power Clean (or High Pull) 80% x 5 x 5
Explosive pull assistance exercises
Clean low pulls from the hang or from blocks 3x3

DAY 7
Bonus work. This is were you can do loaded carries, Prowler, sprints, biceps, or abs.

Week 5

DAY 1
Bench press 90% x 3 x 3
Incline bench press/push press 5x3
Half bench press 3x3
Squat 82% x 2 x 5

DAY 2
Deadlift 90% x 3 x 3
Sumo deadlift 5x3
deadlift below the knees 3x3

DAY 3
OFF

DAY 4
Squat 90% x 3 x 3
Squat assistance exercises 5x3
Half squat 3x3
Bench Press 82% x 2 x 5

DAY 5
OFF

DAY 6
Power Clean (or High Pull) 90% x 5 x 2
Explosive pull assistance exercises
Clean low pulls from the hang or from blocks 3x3

DAY 7
Bonus work. This is were you can do loaded carries, Prowler, sprints, biceps, or abs.

week 6

DAY 1
Bench press 95% x 3 x 3
Incline bench press/push press 5x3
Half bench press 3x3
Squat 82% x 2 x 5

DAY 2
Deadlift 95% x 3 x 3
Sumo deadlift 5x3
deadlift below the knees 3x3

DAY 3
OFF

DAY 4
Squat 95% x 3 x 3
Squat assistance exercises 5x3
Half squat 3x3
Bench Press 82% x 2 x 5

DAY 5
OFF

DAY 6
Power Clean (or High Pull) 90% x 5 x 3
Explosive pull assistance exercises
Clean low pulls from the hang or from blocks 3x3

DAY 7
Bonus work. This is were you can do loaded carries, Prowler, sprints, biceps, or abs.

week 7

DAY 1
Bench press 100% x 3 x 2
** x3 x3
Decline/Half bench press 3x2
Squat 82% x 2 x 5

DAY 2
Deadlift 100% x 3 x 2
** x3 x3
deadlift above/below the knees 3x2

DAY 3
OFF

DAY 4
Squat 100% x 3 x 2
** x3 x3
Half squat 3x3
Bench Press 82% x 2 x 5

DAY 5
OFF

DAY 6
Power Clean (or High Pull) 95% x 3 x 2
Explosive pull assistance exercises
Clean low pulls from the hang or from blocks 3x3

DAY 7
Bonus work. This is were you can do loaded carries, Prowler, sprints, biceps, or abs.

Week 8

DAY 1
Bench press 105% x 3 x 2
** x3 x3
Decline/Half bench press 3x2
Squat 80% x 2 x 5**

DAY 2
Deadlift 105% x 3 x 2
** x3 x3
deadlift above/below the knees 3x2

DAY 3
OFF

DAY 4
Squat 105% x 3 x 2
** x3 x3
Half squat 3x3
Bench Press 80% x 2 x 5

DAY 5
OFF

DAY 6
Power Clean (or High Pull) 95% x 3 x 3
Explosive pull assistance exercises
Clean low pulls from the hang or from blocks 3x3

DAY 7
Bonus work. This is were you can do loaded carries, Prowler, sprints, biceps, or abs.

WEEK 9
DAY 1
Squat: 95% x 1 for 2 sets
Bench Press: 95% x 1 for 2 sets
Deadlift: 95% x 1 for 2 sets
Power Clean: 95% x 1 for 2 sets

DAY 2
OFF

DAY 3
OFF

DAY 4
Squat: 105% x 1, 110% x 1, 115% x 1

DAY 5
Bench Press: 105% x 1, 110% x 1, 115% x 1

DAY 6
OFF

DAY 7
Deadlift: 105% x 1, 110% x 1, 115% x 1
Power Clean: 100% x 1, 105% x 1, 110% x 1


#7

Sorry, I will not read through all of that. A point by point critique of a workout like that requires almost as much time as designing one and I just don't have the time.

But NO you can't change the assistance exercises every week. You stick to the same ones for a whole block (3-4 weeks)


#8

yes coach i understand and i appreciate that spent your time !
my fault that put all the program for your oppinion , should post only the questions for the 1st phase
2 last questions and done with the 1st phase

for the 1st phase the 4x6-8 can i pick from : dumbell press flat/incline or high incline , floor press , military press , bent over row , front squat etc
or pick exercises like pushdowns,skull crushers,leg press,extensions,leg curls,side raises etc ?

day 7 pick something for example if i choose sprints , nothing else ? if i pick biceps nothing else?