T Nation

Briansays getting bigger, faster, stronger


#1

phase: accumulation 1
week: 1
day: 1 - bench press

ramp to 3rm:

135 x 10
185 x 5
195 x 4
205 x 3
225 x 3
235 x 3

clusters

225 x 3 x 3

density work

195 x 3 x 5/4/3/2/1 (with bands)
added up to 275 w/ bands


#2

phase: accumulation 1
week: 1
day: 2 - snatch grip high pulls


#3

phase: accumulation 1
week: 1
day: 3 - front squats & sumo deadlifts


#4

phase: accumulation 1
week: 1
day: 4 - speed press & push press

speed press
135
155
175
185 x 3

145 x 6 x 3

push press
135 x 6 x 3

db lateral 20.5 x 4 x 10

swiss curl 35 x 3 x 10
kb curl 25 x 2 x 8


#5

phase: accumulation 1
week: 1
day: 5 - snatch grip high pulls


#6

phase: accumulation 1
week: 1
day: 6 - front squats & sumo deadlifts

box squats

135 x 10
225 x 8
315 x 5
315 x 3
335 x 3

265 x 6 x 3

sumo deadlifts

135 x 10
225 x 5
315 x 3
315 x 3

225 x 5 x 3

gassed out on the last sets