i found this one over at elitefts hows it look
Day I
Max Effort Squat
Week 1 ? Work up to a 5RM on free squat
Week 2 ? Work up to a 1RM on a box squat (parallel)
Week 3 ? Work up to a 3RM on a free squat
Week 4 ? Work up to a 1RM on a front box squat (parallel)
Week 5 ? Work up to a 1RM on a Zercher squat
Week 6 ? No ME work
After the main max effort movement, the following was done;
? 1 exercise for the hamstrings (Romanian deadlift or glute ham raise) ? 3x10
? Box jumps ? 3x5
? 1 exercise for the lower back (back extensions, good mornings, pull-throughs) ? 3x10
? 1 weighted abdominal exercise. This was usually weighted sit-ups ? 3x10
Day II
Max Effort Bench Press
Week 1 ? Work up to a 1RM on incline press
Week 2 ? Work up to a 1RM on a 3 board press
Week 3 ? Work up to a 5RM on a bench press
Week 4 ? Work up to a 1RM on a 2 board press
Week 5 ? Work up to a 3RM on a bench press
Week 6 ? Work up to a 1RM on a floor press
After the main max effort movement, the following was done;
1 exercise for the lats (pulldowns, some kind of row or pull-ups) ? 3x10
1 rear delt exercise (seated db cleans, rear laterals, face pulls) ? 3x10
1 exercise for the triceps; this is usually an extension of some sort ? 3x10
1 exercise for the biceps ? 3x10
Day III
Dynamic Effort Squat
All sets are done on a parallel box with approximately 60 seconds rest between sets. All work is done with an average band.
Week 1 ? 8x2 @ 45%
Week 2 ? 8x2 @ 50%
Week 3 ? 8x2 @ 55%
Week 4 ? 8x2 @ 50%
Week 5 ? 8x2 @ 55%
Week 6 ? 8x2 @ 60%
After the box squats, the following was done;
? 1 exercise for the hamstrings (Romanian deadlift or glute ham raise) ? 3x10
? 1 single leg exercise (lunges, step ups, one-leg squats) ? 3x10
? 1 exercise for the lower back (back extensions, good mornings, pull-throughs) ? 3x10
? 1 weighted abdominal exercise. This was usually weighted sit-ups ? 3x10
DE Bench
2 weeks are done with straight weight (no chains or bands)
1 week is done with the use of mini-bands.
Straight weight ? 8x3 @ 60%
Bands ? 8x3 @ 50%
After the dynamic bench movement, the following was done;
1 exercise for the lats (pulldowns, some kind of row or pull-ups) ? 3x10
1 rear delt exercise (seated db cleans, rear laterals, face pulls) ? 3x10
1 exercise for the triceps; this is usually an extension of some sort ? 3x10
1 exercise for the traps (usually some kind of shrug) ? 3x10
i was thinking about doing some varation of the deadlift enstead of the zecher squat.
One problem is i dont have chains or bands should i just use the reagular weight and still use the same percentes
also my gym does not have boards for board pressing whould rolling up a towel be a good idea. thats what my football coach has us do its bacillicly the same thing i think.
thanks for the advice