FREE Nemesis Program 1 Week 1

THE NEMESIS PROGRAM

Who: Probably you
What: A basic 12 week program outline that can be used in a cyclical fashion
When: Start right now
Where: Get it here and get to your gym
Why: To get stronger and to be one step closer to your goals

The Nemesis Program is one that I keep in my files for clients that have a general basic knowledge of how to Squat, Bench Press, and Deadlift. Understanding a few accessories like Good Mornings, Dimel Deadlifts, and Board Presses are a big benefit as well. They need to be in decent shape and have a decent handle on their recovery processes to be successful with The Nemesis OR..it will eat them alive.

This program evolves. We start basic over the first few weeks basically so that I can SEE you lift through video and we can communicate back and forth through email about what corrections that I'd like to see you make every week. We also use this time to establish standards for your lifting and have a grasp on which accessories DO and DON'T work for you. For instance, maybe you know that you need arched back wide stanced good mornings and 3 board presses to progress. So, we change things in your programming to just that! If you know what works, why leave out such important exercises for you?

Over time we push the volume and the amount of work that you do at or above 90% each and every week! Don't worry, you WILL be able to do it and you will be able to do it successfully. Being able to handle 90% safely through your training session and training week is a great indicator as to how "in shape" that you are. It is also a great way to increase the weights that you can take as your openers at meets! If you have taken 90% each and every session of every week of meet prep then you are not going to be worried about missing your opener come meet day!

The next stage we will explore some high volume work where you will learn to hate me but if you can turn into a machine and survive...you will quickly learn to loe me because the final stage is where we pull back for a week (or two) then we slingshot back up and across PR City!

Now onto the program!

NEMESIS PROGRAM 1 WEEK 1

Day 1:
Bench Press:
5/5/5 with 65/75/85%
3 Board Press: 3 x 3 @ 90% of your 1RM full press
Add SlingShot: 2 x 2 @ 90% of your 1RM full press
3 sets of 5 with 45%, no sling shot

Accessories:
Flat Dbell Press: 3 sets of 20 reps, little rest, no missing
Triceps (rolling dbell tric exte / tricep push downs / skull krushers): 2-4 sets of 8-12 reps
Vertical Lats: 1-2 all out sets of 12+ reps, short rest periods
Horizontal Lats: 1-2 all out sets of 12+ reps, short rest periods

Day 2:
Box Squats: 8 sets of 2 with 45 seconds rest between
55% + bands (15-25%)
Pause Free Squats: 4 sets of 2 at 65% (bands optional)

Accessories:
Lunges: 3 sets of 10 each leg
Back Extensions/Good Mornings: 3 sets of 10
ABS: 3 hard sets

Day 3:
Bench Press: 60% x 8 x 4 sets
Chins/Rows: Get 50+ Reps in a session
Triceps: any exercise, work hard
Face Pulls: 3 sets of 20

Day 4:
Squats: 3/3/1-3 with 70/80/85-90%
Deadlift: 3/1/1 with 75/85/95%
Alternate Stance, plates on boxes: 70% of your alternate deadlift: 3 x 1-2 reps
ABS: 2 hard sets

So let me break it down for you.
Day 1: Bench Press: Base this off of a Training Max. If you frequently miss weights in training then your Training Max is 90-93% of your Max. If you never miss then you can base it off of 95-97% of your Max. Either way, no misses and never get less than what is called for in the program.
Rest periods should not be more than 3 minutes EVER!
Board Presses we will start with a 3 Board because that is the most common sticking point for people that have issues with their bench press and we want you to have 90% in your hands! After this add your SlingShot (if you don't have a sling shot, let me know and I can show you how to use a mini band) and keep getting sets and reps. Then finish off with some completely raw light work.

Accessories, for now, are designed to be the most effective exercises for building your raw bench press and keeping your body safe long-term! We do this so that I can look at your videos and find your weaknesses and we can adapt them so that they can be even more effective for you. This is just a start!

Flat Dbell Press does not require much rest, around 30 seconds is more than enough. The idea is to feel the stretch and contraction and just get the reps! For Triceps, use an exercise that does not bother your elbows and is not a pressing movement. I've listed examples. Vertical Lats are Chins or Pull Ups, use reverse bands and bodyweight before using a pull down machine. Horizontal Lats are any kind of rows!

Day 2 begins with Box Squats: These should be AT or slightly above "depth". No reason to box squat below this if you are doing them correctly! Once I see them on video I will probably eat your lunch and want to stab you in the heart with a spoon! These should be performed explosively without any bouncing or falling onto the box.
Pause Squats are only for you to feel the idea of hitting a squat without the box and to make sure that you hit depth and are explosive on the way up. I am NOT looking for a long pause, just you making sure that your squats are correct. Lunges are light and I don't care if you use a barbell, dbells, or small children! They are done for joint health and therapy. Chances are high that you are not good at these so start slow and do less! Back extensions and good mornings are great therapy tools, great for building the hamstrings, glutes, and erectors and also a way to discover which stance of GM's feel the best/worst to you! Always finish every training session with one to three light sets of ABS just to reset your spine!

Day 3 should be a breeze! Bench press is simple volume work to build some size, feel out some technical issues, and not get beat up in the process. 4 sets of 8 with 60% should be a walk in the park for you and if you have any soreness left over, this should get rid of it. Finish off with accessory work like any Chins or Rows that you like, do any Tricep Work that actually WORKS for you, and knock out a few sets of Face Pulls to protect your shoulders!

Day 4 is a breeze of volume but taxing on the body because you will Squat and Deadlift all in the same day. I have quite a few of my competitive lifters Squat, Bench, and Deadlift all in the same day and they always how up READY for their meets! Squats, listen to your body. The goal is to just feel out some decently heavy squats but not to kill yourself. When in doubt, cut 5-10% and cut the reps down to a single but always try to maintain technique and depth. Deadlifts is where I'd like to see you really shine on this day so warm up properly and then get to hitting your sets and reps. If you pull Conventional, elevate the plates a few inches, guesstimate your Sumo Training Max, and pull 3 sets of 1-2 reps with 70% of your Sumo Training Max just to get a feel of the lift. Chances are very high that if we can slowly SLOWLY bring up your Alternate Deadlift then your main deadlift will rise as well. And finish off with some abs!

And that is Week 1!

If you have any questions...drop me an email!

What About Week 2 and 3?

Well, how about I send you the base of Weeks 2 and Weeks 3 just so that you can see the stuff that you will need to have ready by then (bands, boards, ACDC Playlist, etc...)

Next week I will break down all of this for you so you know what you should be doing and what I'm looking for in my client's work!

Nemesis Program 1 Week 2

Day 1:
Bench Press:
3/3/3 with 70/80/90%
4 Board Press: 2 sets of 5 with 90% of your 1RM full press
Add Sling Shot: 3 x 3 with 92.5% of your 1RM full press
3 sets of 5 with 50%, no sling shot

Accessories:
Flat Dbell Press: 3 sets of 20 reps, little rest, no missing
Triceps (rolling dbell tric ext / tricep push downs / skull krushers): 2-4 sets of 8-15 reps
Vertical Lats: 1-3 all out sets of 12+ reps, short rest periods
Horizontal Lats: 1-3 all out sets of 12+ reps, short rest periods

Day 2:
Box Squats: 6 sets of 2 with 1 minute rest between
57.5% + bands (15-25%)
Pause Free Squats: 3 sets of 2 with 70%

Accessories
Lunges: 3 sets of 10 each leg
Back Extensions/Good Mornings: 3 sets of 8
ABS: 3 hard sets

Day 3:
Bench Press: 65% x 6 x 5 sets
Chins/Pull Downs: Get 60+ reps in a session
Triceps: any exercise, hard work
Face Pulls: 2 sets of 20
Upper Back Dbell Rows (elbow high, rear delts): 2 sets of 15
Dbell Laterals: 8-10 reps front, side, rear x 2 sets (light, easy, 20 lbs or so)

Day 4:
Squats: 5/3/1 with 75/85/95%
Deadlift: 3/1/1 with 65/75/85%
Alternate Stance, plates on boxes: 75% x 2 x 3 sets
ABS: 2 hard sets

*** Option on Day 3: Start with OHP: 5 sets of 5 with 65%

Nemesis Program 1 Week 3

Day 1:
Bench Press:
5/3/1 with 75/85/95%
2 Board Press: 2 sets of 2 with 90% of your full 1RM
4 Board Press: 2 sets of 2 with 90%
1 Board Press: 1 set of 1 with 90%
Add Sling Shot: 3 sets of 8 with 80% of your 1RM Full Press

Accessories:
Flat Dbell Press: 4 sets of 20 reps, little rest, no missing
Triceps (rolling dbell tric ext / tricep push downs / skull krushers): 2-5 sets of 8-15 reps
Vertical Lats: 1-4 all out sets of 12+ reps, short rest periods
Horizontal Lats: 1-4 all out sets of 12+ reps, short rest periods

Day 2:
Box Squats: 5 sets of 2 with 90 seconds rest between
60% + 15-25% bands
Free Pause Squats: 2 sets of 1 with 80%

Accessories
Lunges: 3 sets of 10 each leg
Back Extensions: 3 sets of 12
ABS: 3 hard sets

Day 3:
Bench Press: 70% x 8 x 3 sets
Chins: 70+ reps in a session
Triceps: hard work
Face Pulls: 2 sets of 20
Upper Back Dbell Rows: 3 sets of 10
Dbell Laterals: 12+ reps front, side, rear x 3 sets (light and easy)

Day 4:
Squats: 5/5/5 with 65/75/85%
Optional heavier single or double
Deadlift: 3/1/3+ with 70/80/90%
Alternate Stance off boxes: 80% x 3 x 2 sets
ABS: 2 hard sets

** Optional Day 3: Start with OHP: 4 sets of 6 with 70%
** Finish every session with triceps, lats, abs, and something for prehab. (2-5 sets minimum)