Training for Strength -- Chuck Sipes

 

Monday/Thursday

Warmup - use stretching movements, jump rope to get your blood circulating. 

1) Squat - 

Breathe in very deeply while going down to the parallel position and exhale on the way up. Your heels should be raised on a 2" board for balance. Add weight every two sets. 

2 x 8

2 x 4

2 x 2

2) Deadlift - 

Keep your back straight and knees bent. Take two very deep breaths between each repetition. 

4 x 4

3) Bench Press - 

Concentrate on using mainly your chest and arms, and do a full bench press. Cheat some if you like, but keep your rear end on the bench. Add weight every two sets. 

2 x 6

2 x 4

2 x 2

2 singles

4) Cheat Curl - alternate with Bench Curl - 

Begin in the standing position with the bar in hand. Rock forward slightly while bringing the bar to the waist, then carry it through with a slight swing and back bend. Lower the bar very slowly to the starting position and without delay begin another repetition. 

4 x 4

5) Bench Curl - alternate with Cheat Curl - 

Use an EZ bar. Anchor the arms on a curling bench just under the pectorals. Use a fairly close grip. Keep a steady, slow, smooth movement. 

4 x 8

6) French Press - 

Lie on a bench with bar at arms' length. Now bend at the elbows while keeping them high and with no movement of the upper arms, lower the bar to your forehead. Be sure to use the triceps on the press back up. 

6 x 6

7) Reverse Curl - 

Curl with palms down and elbows close to the body. 

3 x 8

Tuesday/Friday

Warmup - use stretching movements and jump rope to get your blood circulating. 

1) Heavy Supports, Bench Press - 

Begin with about 100 pounds over your best bench press. Use a power rack. Support the weight at arms' length for 5 to 20 seconds. Take a few minutes rest between sets. When you can hold the weight for 4 sets of 20 seconds, add more weight.

2) Heavy Supports, Squat - 

Keep your legs straight and locked. Breathe deeply. Perform this exercise the same as the bench supports, working to 4 sets of 20 seconds. 

3) Quarter Squats - 

With about 50 pounds more than your regular squat, perform the squat but only go about 1/4 of the way down. DO NOT LOCK KNEES. 

3 x 8

4) Press Behind Neck - 

This is best performed in the sitting position with a wide grip and pressed full through a full range of motion. Keep back straight. 

3 x 6

5) Bentover Rowing - 

Try a wide grip and slowly raise bar to chest, then return. Keep a steady rowing movement while bent over. Keep your head up.

2 x 8

6) Shrug - 

Stand with palms in front gripping the bar. Raise the shoulders and traps without bending the elbows. 

2 x 8

Try to get as much rest as possible Wednesday, Saturday and Sunday. 

Enjoy Your Lifting!