Here is an exact workout out I sent out via text that our Powerlifting Squad just completed. This workout is great for off-season or to pack on some some extra muscle. If you were to add some running/agilities/conditioning to it, it would be good for a high-end athlete to follow as well. We get away from the exact big three competition movements and work on mainly variations of each one and add supersets and progressions to keep things moving forward.

When our lifters did this program, we had around 15 of our lifters follow it and everyone saw great gains from the beginning to end of the program. Since GPC Worlds, we have finished four three-week cycles. We are testing triples on Thanksgiving eve to set percentages to use for meet prep. I am a huge fan of a two-day on, one-day off, two-day on, weekends off setup. I feel that with this split, deloads and extra days off aren't necessary or needed. Here you go. Have "FUn" with it.

RECENT: Tank's Top 10 Scariest Movements

Week 1 

Monday

1) BB Standing Military Press (no leg drive) 5x15 (superset with) Arch Presses x 50 forward/backward=1 rep.  The military press should be heavy as fuck and then Arch Presses light like a bodybar or 45-pound bar.

2) Lying Cable Rope Pullovers 5x15 (superset with) Static Hold Pull up 30 seconds (contraction on lat focus)

3) DB Incline Key Press (45%) 5x15

4) BB Standing Low Row 5x15 (don't let barbell touch ground, strict flat back)

5) Standing Cable Single Arm Low Row (speed+heavy) 5x50 each arm

6) Front Plank with 45-Pound Plate on Lower Back/Upper Ass, 5x1 min

Tuesday

1) Deficit Deadlift (off 4-inch box) 5x15 (superset with) 45-Pound Plate Push

2) DB Step Ups Heavy (starting point is at parallel) 5x15

3) Bearcat Jump Machine (no weight) 5x1min (track reps)

4) Band Leg Curls 5x1 min

5) 15 Minutes Abs Choice

Thursday

1) BB Bench Press (1board) 5x15

2) Dip/Push Up superset (all on dip machine) 5xfail

3) Chest Supported Rows (time/speed/heavy) 5x1 min

4) BB Standing Curls 5x15

5) DB Shrugs 5x15 (superset with) DB Lateral Raises 5x15

Friday

1) BB High Bar Squats (sit the bar higher than normal on back and use a wide stance) 5x15

2) Elevated Backwards Lunge 5x15 (use 6-inch box)

3) Glute/Ham x 100 reps

4) Ab Roller 5x15

5) Strap Pikes x100

*****Go as heavy as you can on everything while sticking with the rep scheme or time scheme.****

IMG_2949

Week 2 

Monday

  1. BB Standing Military (no leg drive) 5x12 (superset with) Arch Presses x 40 forward/backward=1 rep.  The military should be heavy as fuck and then Arch presses light like a bodybar or 45-pound bar.
  2. Lying Cable Rope Pullovers 5x12 (superset with) Static Hold Pull up 25 seconds (contraction on lat focus)
  3. DB Incline Key Press (45%) 5x12
  4. BB standing Low Row 5x12 (don't let barbell touch ground, strict flat back)
  5. Standing Cable Single Arm Low Row (speed+heavy) 5x40 each arm
  6. Front Plank with 45 or 100-Pound Plate on Lower Back/Upper Ass, 5x1 min

Tuesday

  1. Deficit Deadlift (off 2-3inch box) 5x12 (superset with) 45-Pound Plate Push.
  2. DB Step Ups heavy (starting point is at parallel) 5x12
  3. Bearcat Jump Machine (no weight) 5x1min (track reps)
  4. Band Leg Curls 5x1 min
  5. 15 Minutes Abs Choice

Thursday

  1. BB Bench Press (1 board) 5x12
  2. Dip/Push Up Superset (all on dip machine) 5x fail
  3. Chest Supported Rows (time/speed/heavy) 5x45 sec
  4. BB standing Curls 5x12
  5. DB Shrugs 5x12 (superset with) DB Lateral Raises 5x12

Friday

  1. BB High Bar Squats (sit the bar higher than normal on back also wide stance) 5x12
  2. Elevated Backwards Lunge 5x12 (use 4-inch box)
  3. Glute/Ham x125 reps
  4. Ab Roller 5x20
  5. Strap Pikes x125

*****Second Week Wave, Phase 2.  Go heavier than last week while staying with rep scheme.*****

Week 3

Monday

  1. BB Standing Military (no leg drive) 5x10 (superset with) Arch Presses x 30 forward/backward=1rep.  The military should be heavy as fuck and then Arch presses light like a bodybar or 45-pound bar.
  2. Lying Cable Rope Pullovers 5x10 (superset with) Static Hold Pull Up 20 sec (contraction on lat focus)
  3. DB Incline Key Press (45%) 5x10
  4. BB standing Low Row 5x10 (don't let barbell touch ground, strict flat back)
  5. Standing Cable Single Arm Low Row (speed+heavy) 5x30 each arm
  6. Front Plank with 75-100 Pound Plate on Lower Back/Upper Ass 5x1 min

Tuesday

  1. Deadlift 5x10 (superset with) 45-Pound Plate
  2. DB Step Ups Heavy (starting point is at parallel) 5x10
  3. Bearcat Jump machine (no weight) 5x1min (track reps)
  4. Band Leg Curls 5x1 min (Use a heavier band)
  5. 15 Min Abs Choice

Thursday

  1. BB Bench Press 5x10
  2. Dip/Push Up Superset (all on dip machine) 5x fail
  3. Chest Supported Rows (time/speed/heavy) 5x30
  4. BB Standing Curls 5x10
  5. DB Shrugs 5x1 (superset with) DB Lateral Raises 5x10

Friday

  1. BB High Bar Squats (sit the bar higher than normal on back also wide stance) 5x10
  2. Elevated Backwards Lunge 5x12 (use 4-inch box)
  3. Glute/Ham x150 reps
  4. Ab Roller 5x25
  5. Strap Pikes x150

*****Third-Week Wave, Phase 2. Go a lot heavier than last week while staying with rep scheme, don't do fewer reps. You will have plenty of time under the bar with heavy weight before the Arnold 2016.***

Again, this is the exact text I sent out last few weeks. Some terminology might be different depending where you have trained.  Our Powerlifting Squad is just a few weeks away from starting our meet prep for the Arnold. As far as for myself, I will have to sit out this year. Having three open heart surgeries in the last six months has put me back some. I should be able to compete again late next summer or early next fall. Any questions or comments please send my way. 

Chris Janek's Training Log 

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