Hi guys, I’d like to hear some comments on my own variation of Watebury’s Quattro Dynamo program. I’ve modified it more for the purpose of powerlifting and I’ll be doing it for 4 weeks with the max day exercises changing every week to avoid stalling. The 4 weeks prior to this program I’m doing a variation of Korte’s 3x3 (“mass” phase.)Here’s the plan:
QUATTRO DYNAMO
MONDAY
MAX EFFORT DAY
WEEK 1:
DEADLIFT STANDING ON A BLOCK 5X3
BOARD PRESS 2 BOARDS COMP.WIDTH 5X3
CLEAN 5X3
supersetted:
CABLE BICEP CURL 5X5
CABLE TRICEP EXTENTION PALMS UP 5X5
WEEK 2:
FRONT SQUAT 5X3
FLOOR PRESS COMP.WIDTH 5X3
CLEAN 5X3
supersetted:
BARBELL CURL 5X3
RACK LOCK-OUT 5X3
WEEK 3:
GOOD MORNING CLOSE STANCE 5X3
BOARD PRESS. 3 BOARDS CLOSE GRIP 5X3
CLEAN 5X3
supersetted:
CABLE BICEP CURL 5X5
CABLE TRICEP EXTENTION PALMS UP 5X5
WEEK 4:
SQUAT COMP. STANCE RAW 5X3
BENCH COMP. WIDTH RAW 5X3
supersetted:
BARBELL CURL 5X3
RACK LOCK-OUT 5X3
TUESDAY
RECOVERY WORKOUT
WEEKS 1-4:
done as in the origial quattro dynamo article
THURSDAY
HYPERTROPHY
WEEKS 1&2:
GOOD MORNING CLOSE STANCE 3X8
CABLE AB CRUNCH 3X8
DB. BENCH PRESS INCLINE 3X8
UPRIGHT ROW 3X8
supersetted:
EZ BARBELL CURL PALMS DOWN 3X8
SCULL CRUSHER 3X8
WEEKS 3&4:
ROMANIAN DEADLIFT 3X8
CABLE AB CRUNCH 3X8
DB. BENCH PRESS INCLINE 3X8
LATERAL RAISE SEATED 3X8
supersetted:
EZ BARBELL CURL PALMS DOWN 3X8
SCULL CRUSHER 3X8
SATURDAY
SPEED STRENGTH
WEEKS 1-3 FRONT SQUAT 6X3.,
WEEK 4 DEADLIFT 5X1
SITUP 6X3
BENCH PRESS 6X3
WEEKS 1&3 SUPPORTED ROW 6X3
WEEK 5 : LIGHT TRAINING
MONDAY:
SQUAT 2x2x60%, 2x1x65%
BENCH 2x2x60%, 2x1x65%
DEADLIFT 2x2x60%, 2x1x65%
THURSDAY:
SQUAT 3x2x55%
BENCH 3x2x55%
DEADLIFT 3x2x55%
WEEK 6 : “COMPETITION”
MONDAY:
SQUAT, BENCH AND DEADLIFT NEW RAW MAXXXXXXX
There. Some comments from the veterans would be nice.