The Fastest 6 Week Program
5. N/A 6 Free Time
• 15 minutes to do what you want. Don’t be retarded. Keep the reps high for now (10-12). If it hurts or has ever hurt to do the movement in question, then don’t do it. HAVE FUN but don’t be a dumbass either. You have done a lot of upper body work so this is a much-needed break.
Week 10 (of 12)
Monday:
1. Soft Foam Roller Work
• Nothing deep, just light passes. 2. Light Cardio
• 10 minutes not exceeding 65% max heart rate.
Tuesday:
1. Warm Up
• Do whatever you normally do. 2. Speed Box Squat
• Using briefs
• 50% of PM from 2 weeks ago for 6 sets 2 reps. 3. Hamstrings
• GHR would be the best choice – 3 sets of 10 (shy of failure). Hold weights or use weight vest of needed. • Rest < 3minutes.
4. Standing Cable Pulldown Abs
• 4 sets 15-20 reps with < 120 seconds rest. These should be 1 rep shy of failure.
5. Free Time
• 10 minutes total. Keep movements to machines or single leg work in the 12-15-rep range.
Modifications:
If you need extra technique work, do broomstick squats and deadlifts facing a wall.
Thursday:
1. Warm Ups
• Do whatever you normally do. 2. Bench Press
• 7 sets 3 reps with 44% of your CM (competitive max) < 30 seconds rest between sets.
• Explosive tempo.
3. Pushdowns (any bar or rope, it doesn’t matter)
• 6 sets 8 reps with < 25 seconds rest, using weight you could do for 15 reps.
4. Chest Supported Rows
• Use a weight you could do for 20 reps with lax form, but make sure it’s more weight than last week. • Do 3 sets of 12 reps with tight form.
• Leave a few reps in the tank at the end of each set. 5. Band Pull Aparts
• Use mini band and do as many reps as you can in 60 seconds – 2 sets.
6. Free Time
• 10 minutes total: Focus on chest, delts, and arms. Stick to machines, dumbbells or cables.
Modifications:
If you need extra technique work, do broomstick squats and deadlifts facing a wall.
Friday:
1. Soft Foam Roller Work
• Nothing deep, just light passes. 2. Light Cardio
Modifications:
If you need extra technique work, do broomstick squats and deadlifts facing a wall.
Saturday:
1. Warm Up
• Do whatever you normally do. 2. Squats
• Full Gear
• Use your PM from last week to determine per- centages.
• 80% x 1 • 90% x 1 • 94%x 1 • 96% x1
• Then do Reverse Band Squats working up to 1 rep max.
3. Pulls Off Floor with DL bar
• Speed Pulls – 50% of weight used last week for 6 sets 1 rep.
4. Reverse Hypers • 2 sets 10-12 reps. 5. Hanging Leg Raises
• No extra weight needed but make sure your hips stretch out at the bottom.
• 2 sets to failure. 7. Foam Roller
• Work the crap out of your lats and upper back but also use The Stick and other tools to hit the legs, etc.
Modifications:
• If you are lifting raw then use wraps only. No only changes necessary.
• If you drink alcohol, limit it to 1-2 drinks on this day.
• After training spend the rest of the day relaxing and do what you can to keep all stress levels down.
• Nap if you can.
Sunday:
1. Bench Press • Warm up.
• Work up to a PM (perceived max) of a 1 board press using full gear (shirt). Once again this is PM. Once you get your 1 board PM figured out, do full bench.
• 84% x 3 • 90% x 1 • 92%x 1 • 94% x1
2. 4 Board Press with a close/moderate grip
• Work up to max effort single. You will use your bench shirt.
3. Rear Delt Machine
• 2 sets 12 reps with less than 90 seconds rest. 4. Rows
• Doesn’t matter what type or if you use a couple movements instead of one BUT make sure these are movements you did not do last week.
• Leave 1-2 reps in the tank with every set. • 2 sets of 8 reps.
5. N/A Free Time
15 minutes to do what you want. Don’t be retarded. Keep the reps high for now (10-12). If it hurts or has ever hurt to do the movement then don’t do it. HAVE FUN but don’t be a dumbass either. You have done a lot of upper body work so this is a much-needed break.
Week 11 (of 12)
Monday:
1. Soft Foam Roller Work
2. Light Cardio
• 10 minutes not exceeding 65% max heart rate. .
Tuesday:
1. Warm Up
• Do whatever you normally do. 2. Speed Box Squat
• Using briefs
• 40% of PM (perceived max) from 2 weeks ago for 6 sets 2 reps.
3. Hamstrings
• GHR would be the best choice. Do 2 sets of 10 (shy of failure). Hold weights or use weight vest of needed. • Rest < 3minutes.
4. Standing Cable Pulldown Abs
• 2 sets 15-20 reps with < 120 seconds rest. These should be 1 rep shy of failure.
Modifications:
If you need extra technique work, do broomstick squats and deadlifts facing a wall.
Thursday:
1. Warm Up
• Do whatever you normally do. 2. Bench Press
• 7 sets 3 reps with 40% of your CM (competitive max) < 45 rest between sets.
• Explosive tempo. 3. Band Pushdowns
• 3 sets 15 reps with < 120 seconds rest using weight you could do for 10 reps.
4. Pulldowns (any bar)
• Use a full range of motion with a big stretch. • Do 2 sets of 12 reps with tight form.
• Leave a few reps at the end of each set. 5. Band Pull Aparts
• Use mini band and do as many reps as you can in 60 seconds – 2 sets.
Modifications:
If you need extra technique work, do broomstick squats and deadlifts facing a wall.
Friday:
1. Soft Foam Roller Work
• Nothing deep, just light passes. 2. Light Cardio
• 10 minutes not exceeding 65% max heart rate.
Modifications:
If you need extra technique work, do broomstick squats and deadlifts facing a wall.
Saturday:
1. Warm Up
• Do whatever you normally do. 2. Squats
• Full Gear
• Use your PM from last week to determine percentages. • 80% x 1
• Then do Reverse Band Squats working up to 1 rep max. 3. Pulls Off Floor with DL bar.
• Speed Pulls – 40% of weight used last week for 4 sets of 1 rep.
4. Reverse Hypers • 2 sets of 10-12 reps. 5. Hanging Leg Raises
• No extra weight needed but make sure your hips stretch out at the bottom.
7. Foam Roller
• Work the crap out of your lats and upper back but also use The Stick and other tools to hit the legs, etc.
Modifications:
• If you are lifting raw then use wraps only. No other changes necessary.
• If you drink alcohol, limit it to 1-2 drinks on this day. • After training spend the rest of the day relaxing and do
what you can to keep all stress levels down. • Nap if you can.
Sunday:
1. Bench Press • Warm up.
• Work up to weight you touched with last week using a one board.
2. Reverse Band Press (average band)
• Set the bands and bar up so it just hovers about your chest.
• I’m guessing this will be 95 pound with the average bands.
• There should be NO weight off your chest.
• You will do a total of 100 reps. Try not to push hard at all. Let the bands do most of the work. Also try not to flex at the top.
• This is a recovery movement NOT A STRENGTH one. • If you don’t flex hard you should be able to do 100 reps.
If you do flex hard you will be lucky to do 50. 3. Rear Delt Machine
• 2 sets of 12 reps with less than 90 seconds rest. 4. Rows
• Doesn’t matter what type or if you use a couple differ- ent movements instead of one, but make sure these are movements you did not do last week.
• Leave 1-2 reps in the tank with every set. • 2 sets of 8 reps.
Week 12 (of 12)
Monday:
1. Soft Foam Roller Work
• Nothing deep, just light passes. 2. Light Cardio
• 10 minutes not exceeding 65% max heart rate.
Tuesday:
1. Warm Up
• Do whatever you normally do. 2. Speed Box Squat
• Using briefs
• 44% of PM from 2 weeks ago for 6 sets of 2 reps. 3. Hamstrings
• GHR would be the best choice. Do 2 sets of 10 (shy of failure). Hold weights or use weight vest of needed. • Rest < 3 minutes.
4. Standing Cable Pulldown Abs
• 3 sets of 15-20 reps with < 120 seconds rest. These should be 1 rep shy of failure.
Modifications:
If you need extra technique work, do broomstick squats and deadliftss facing a wall.
Thursday:
1. Warm Ups
• Do whatever you normally do. 2. Bench Press
• 5 sets of 3 reps with 40% of your CM (competitive max) with < 60 rest between sets.
• Explosive tempo. 3. Band Pushdowns
• 3 sets of 15 reps with < 120 seconds rest using weight you could do for 10 reps.
4. Pulldowns (any bar)
• Use a full range of motion with a big stretch. • Do 2 sets of 12 reps with tight form.
• Leave a few reps in the tank at the end of each set. 5. Band Pull Aparts
• Use mini band and do as many reps as you can in 60 seconds – 2 sets.
Modifications:
If you need extra technique work, do broomstick squats and deadlifts facing a wall.
Friday:
1. Soft Foam Roller Work
• Nothing deep, just light passes. 2. Light Cardio
• 10 minutes not exceeding 65% max heart rate
Modifications:
If you need extra technique work, do broomstick squats and deadlifts facing a wall.
Saturday:
1. Warm Up:
• Do whatever you normally do. 2. Squats
• Full Gear
• Work up to opener.
• Then do Belt Squats for 2 sets of 8 reps. • 3. Pulls Off Floor with DL bar.
• Speed Pulls – 45% of weight used last week for 4 sets of 1 rep.
3. Reverse Hypers • 2 sets of 10-12 reps. 5. Hanging Leg Raises
• No extra weight needed but make sure your hips stretch out at the bottom.
• 2 sets to failure.
7. Foam Roller
• Work the crap out of your lats and upper back but also use The Stick and other tools to hit the legs, etc.
Modifications:
• If you are lifting raw, use wraps only. No other chang- es necessary.
• If you drink alcohol, limit it to 1-2 drinks on this day. • After training spend the rest of the day relaxing and
do what you can to keep all stress levels down. • Nap if you can.
Sunday:
1. Bench Press • Warm up. • Do opener.
2. Reverse Band Press (average band)
• Set the bands and bar up so it just hovers about your chest.
• I’m guessing this will be 95 pound with the average bands.
• There should be NO weight off your chest.
• You will do a total of 100 reps. Try not to push hard at all. Let the bands do most of the work. Also, try not to flex at the top.
• This is a recovery movement NOT A STRENGTH one. • If you don’t flex hard you should be able to do 100
reps. If you do flex hard you will be lucky to do 50. 3. Rear Delt Machine
• 2 sets of 12 reps with less than 90 seconds rest. 4. Rows
• Doesn’t matter what type or if you use a couple different movements instead of one, but make sure these are movements you did not do last week. • Leave 1-2 reps in the tank with every set. • 2 sets of 8 reps.
Ted Toalston started his competitive powerlifting career in January 2009 and on December 5th 2010 secured a Pro total. He is a 33 year-old a warehouse supervisor from Co- lumbus, Ohio. At 5’9”, 198, with a 1,970 total (785/510/675).