Rugby88
I have Ep1c Calendar kunce
After seeing the other metal militia thread I had a think about the program - just wondering if many ppl had run it? What sort of results have you had?
I know Jonnie said he does a variation of it?
Heres what I have found: -
Day1:
Raw bench - working upto a 3rm - if 3rm is good then 2.5-5kgs is added for another attempt at 3rm
Incline - 5 x 5
4,3,2,1 boards - working through the boards - working upto 4rm on 4 board then 1rm on 3,2,1 boards - depending on soreness will depend on if you work through all 4 boards in one session.
Shrugs - whatever
Triceps - whatever
Day 2:
Close grip bench - working upto a 3rm (warm up to shirted work)
Shirt on - doing 3-5 reps to get into right grove - then working into some doubles then a single. 5-20 sets (depending on how things go)
4 board - max out
Rack lockouts - working upto a 3rm - 6-10 sets
Upper back
Shrugs
Triceps
I know Jonnie said he does a variation of it?
Heres what I have found: -
Day1:
Raw bench - working upto a 3rm - if 3rm is good then 2.5-5kgs is added for another attempt at 3rm
Incline - 5 x 5
4,3,2,1 boards - working through the boards - working upto 4rm on 4 board then 1rm on 3,2,1 boards - depending on soreness will depend on if you work through all 4 boards in one session.
Shrugs - whatever
Triceps - whatever
Day 2:
Close grip bench - working upto a 3rm (warm up to shirted work)
Shirt on - doing 3-5 reps to get into right grove - then working into some doubles then a single. 5-20 sets (depending on how things go)
4 board - max out
Rack lockouts - working upto a 3rm - 6-10 sets
Upper back
Shrugs
Triceps