T Nation

Strength camp *3x3-5x2-6x1-deload*


#1

23rd September - 20th October - Cycle one:

WEEK ONE

Monday

Deadlift (3x3)
Chin ups
Stretching (45 minutes)
swimming (60 minutes)

Tuesday

Bench Press (3x3)
HLR
Stretching (45 minutes)
swimming (60 minutes)

Wednesday

Overhead Press (3x3)
pullups
Stretching (45 minutes)
swimming (60 minutes)

Thursday

Deadlift (3x3)
Chin ups
Stretching (45 minutes)
swimming (60 minutes)

Friday

Bench Press (3x3)
HLR
Stretching (45 minutes)
swimming (60 minutes)

Saturday

Overhead Press (3x3)
pullups
Stretching (45 minutes)
swimming (60 minutes)

WEEK TWO

Monday

Deadlift (5X2)
Chin ups
Stretching (45 minutes)
swimming (60 minutes)

Tuesday

Bench Press (5X2)
HLR
Stretching (45 minutes)
swimming (60 minutes)

Wednesday

Overhead Press (5X2)
pullups
Stretching (45 minutes)
swimming (60 minutes)

Thursday

Deadlift (5X2)
Chin ups
Stretching (45 minutes)
swimming (60 minutes)

Friday

Bench Press (5X2)
HLR
Stretching (45 minutes)
swimming (60 minutes)

Saturday

Overhead Press (5X2)
pullups
Stretching (45 minutes)
swimming (60 minutes)

WEEK THREE

Monday

Deadlift (6X1)
Chin ups
Stretching (45 minutes)
swimming (60 minutes)

Tuesday

Bench Press (6X1)
HLR
Stretching (45 minutes)
swimming (60 minutes)

Wednesday

Overhead Press (6X1)
pullups
Stretching (45 minutes)
swimming (60 minutes)

Thursday

Deadlift (6X1)
Chin ups
Stretching (45 minutes)
swimming (60 minutes)

Friday

Bench Press (6X1)
HLR
Stretching (45 minutes)
swimming (60 minutes)

Saturday

Overhead Press (6X1)
pullups
Stretching (45 minutes)
swimming (60 minutes)

WEEK FOUR * DELOAD *

Monday

Deadlift (1X5 - 50% WORKING WEIGHT)
Chin ups
Stretching (45 minutes)
swimming (60 minutes)

Tuesday

Bench Press (1X5 - 50% WORKING WEIGHT)
HLR
Stretching (45 minutes)
swimming (60 minutes)

Wednesday

Overhead Press (1X5 - 50% WORKING WEIGHT)
pullups
Stretching (45 minutes)
swimming (60 minutes)

Thursday

Deadlift (1X5 - 50% WORKING WEIGHT)
Chin ups
Stretching (45 minutes)
swimming (60 minutes)

Friday

Bench Press (1X5 - 50% WORKING WEIGHT)
HLR
Stretching (45 minutes)
swimming (60 minutes)

Saturday

Overhead Press (1X5 - 50% WORKING WEIGHT)
pullups
Stretching (45 minutes)
swimming (60 minutes)