ASSISTANCE WORK

WEEKS 1-4: Work through the following exercises in a circuit format. Resting 90 seconds between each exercise (DO NOT SUPER SET). Do 8 reps and rest 2-3 minutes between the end of the circuit and beginning of the circuit again. Do this 3 times for a total of 3x8 reps on each exercise.

1.) Stiff Leg Deadlifts
2.) Bent Over Rows
3.) Underhand Grip Lat Pulldowns
4.) Arched Back Good Mornings

WEEKS 5-6: You will do the following exercises for 3 sets of 5. (DO NOT CIRCUIT, Do one exercise finish all your sets and move on to next exercise. Rest 90-120 sec between sets.)

1.) Power Shrugs
2.) Stiff Leg Deadlifts
3.) Bent Over Rows
4.) Underhand Grip Lat Pulldowns
5.) Arched Back Good Mornings

Now here is where it gets tricky. In the following table you will see what percentage to use on Power Shrugs ONLY. Do sets/reps as prescribed in table above for weeks 5-6.

WEEK 5: Power Shrugs (60%) of Dead max
WEEK 6: Power Shrugs (65%) of Dead max
WEEK 7: Power Shrugs (70%) of Dead max
WEEK 8: Power Shrugs (75%) of Dead max
WEEK 9: Power Shrugs (75%) of Dead max

WEEKS 7-8: Now here is where the volume will drop and you will start to drop the number of sets you do for each exercise on assistance. Use the below table as a guideline for sets beginning with week 7.

Week 7--2 sets of each exercise
Week 8--2 sets of each exercise

WEEKs 9-10: Now we drop most of the assistance to start to rest up for meet by reducing the volume of work done. Follow the below table for the last two weeks of Cycle. Do only the assistance listed below!!

Week 9 Week 10
2 sets of Shrugs(75%) NO ASSISTANCE
2 sets of St Leg Deads

tja dat zou kunnen, maar dan weet je ook waar je naartoe kan werken.overigens zijn dit soort schema's perfect om bij te werken en aan te passen toch?