You will have to try what works for you. But this workout has done wonders for me and several of my training partners. It has taken me from an 1800 total to over 2000 (all in my late 30's and early 40's and drug free).
(on squats and deadlifts I add 50 lbs to each working set; on bench I add 40 lbs to each woorking set)
Week 1: 4 ascending sets of 10 reps (belt only)
Week 2: 4 ascending sets of 8 reps (belt only)
Week 3: 4 ascending sets of 6 reps (belt; old wraps on last set of squats)
Week 4: 4 ascending sets of 4 reps (belt; wraps on all sets; suit with straps down)
Week 5: 4 ascending sets of 10 reps (belt; wraps on all sets; suit with straps up on last two sets)
Week 6: 4 ascending sets of 9 reps (belt only) match or beat weight from week 2
Week 7: 4 ascending sets of 7 reps (belt only) match or beat weight from week 3
Week 8: 4 ascending sets of 5 reps (belt; old wraps on last set of squats) match or beat weight from week 4
Week 9: 4 ascending sets of 3 reps (belt; wraps on all sets; suit with straps down)- Last Deadlift work out is on Friday this week
Week 10: Squat and Bench on Monday- 3 light sets of 6 reps with no gear
You should not strain on your first two working sets. Work on bar speed and technique. Your 3rd set should be challenging and you may miss on or two reps on the last set.
Assistance for Legs:
One week I do 4 sets of 8 Leg Press
The Next week I do 4 sets of 8 Hack Squats
adding weight each set
finishing with 3 sets of 10 leg extensions and leg curls.
There is more to it but this kinda gives you a snap shot of the type periodization cycle that we train with.
Train smart and see you in January!
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