Nemesis Program 1 Week 7

Nemesis Program 1 Week 7 Day 1: Bench Press: + doubled (micro) mini bands 40% x 3 x 3 sets 50% x 3 x 2 sets 60% x 2-3 70% x 1-2 (I suggest micro mini bands here and adding 5% more weight instead of mini bands) 3 Board Press: 80% x 2 (keep bands on the bar) 1 Board Press: 80% x 1 (keep bands) OPTIONAL: Add Sling Shot (keep bands): Have Fun! NO INJURIES ALLOWED *** Use the doubled micro mini bands if you have them. They can still provide around 60 lbs of tension at the top of the lift and take more stress off of your bicep and shoulder tendons at the bottom of the lift. They are also dirt cheap! Day 2: Box Squats: 5 sets of 2 with 60-120 seconds rest between 55% + bands/chains (35-45% bands/chains, 90-100% at the top Optional 1-2 heavier singles Free Pause Squats (same bar): 1-2 sets of 1 with whatever you feel comfortable with, no misses, no crazy efforts, something super light is best! - Hit perfect depth with as little weight as possible! *** The band tension increase here can sneak up on you so add the bands from the first set and then add the straight weight! Wear a belt, stay tight, use briefs if you have them. You need to be working hard on these and they should fry your hamstrings and erectors. Accessories Lunges: 2 sets of 10 each leg, sissy squats are also acceptable Back Extensions: 1-3 sets of 10 ABS: 3 hard sets Day 3: 2 Board Bench Press: add micro mini or mini bands OR reverse the bands...your choice 50% + 35% in band tension x 2 x 5 sets, 75-90 seconds rest between sets Optional heavier 1-2 doubles Chins: 2 NON MAX rep sets, use reverse bands so that you are getting 18-25 reps per set Triceps: hard work Rows: 3 sets, hard work Rotators: 3 hard, high rep sets *** This is your "Dynamic Effort" Day here, but off of a 2 board press. This will help raw power lifters (who may want to add in some dbell pressing after), shirted lifters, and Strongmen as well! Do not push the chins, your shoulders don't need the extra stress! Day 4: Deadlifts: 60/70/80/85/90/95% with chains x 2/1/1/1/1/1 Alternate Stance off Boxes: 50% x 3 x 2 sets Squat or Variation: warm up and hit depth with the lightest weight possible (50-70%) GHR or Hamstring Exercise of Choice: 3 hard sets of WORK ABS: 2 hard Sets *** This is a long hard day so work out your numbers before you get to the gym and get the work done! Pull something big with chains, as long as you feel decent, and then just get the work done on "Alternate Stance" deadlifts and Squats. Feel free to use a different bar for squats (SS Yoke, Cambered, Strap Bar, etc) or even off of a high box squat! For the Strongmen out there...deadlift and then finish off with a couple of events! If The Squat happens to be an event...it fits in perfectly! ** Optional Day 3: Start with OHP: 4 sets of 4 with 80% ** Finish every session with triceps, lats, abs, and something for prehab As always, if you have any questions, PLEASE email me! Clint Darden Bicep Prime