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Old 12-23-2013, 04:53 PM   #1
RobMoriRB
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Default Swedes Block Program!!! Running it by: Big Rob

Program is over 5 weeks, each week you will train 3-5 times depending on your goals. This program uses squat and bench as the main movements, deadlift and overhead press will be on Bench Day, but those lifts are up to you to decide how to program. Its not rocket sience after all.


First month, first week (accumulation)
Squat day
Squat - 3-4 sets of 10 with 50-60% of 1rm. Program light here, especially if you are coming from a low-rep program.
Paused front squat - 5x3 w 2ct paus. Bust your ass.
SLDL's 3-5x8
Other assistance exercises of your choice.

Bench day
bench, 3x10@50-60%
Overhead press 3x8-10
inclince bench 3x8-10
CGBench or floor press - 5-10 reps each set.
Armwork

back
Dead Lifts 4x10@60-75%
assistance work

Monday: Dead Lift
Tuesday: Bench
Wednesday: Squat
Thursday:Bench
Friday: Dead Lift


Week 2 is the same but you use a heavier weigth on squat and bench, and you do 3x8. On week 3 you do 4x6 and on week 4 you do 5x3. The first month (accumulation) you pick a weight that you know you can finish all reps with and move without having to grind to much. Smooth reps please.

Month 2
Add weight to your sets of 10 on squat and bench, add accordingly to the 8s, 6s and 3s. Pick a weight you can complete all reps with but one thats still humbling.

Continue this way, add weight to your rep sets. When you are done with your 3-4x10 on week 1, decide right there what week you are going to use next week and stick to that decision. Continure this way, and try to hit a rep or rep pr on squat and bench each week.

To sum it up:
wk 1 3x10
wk 2 3x8
wk 3 4x6
wk 4 5x3
Wk 5 8x2

BIG ROB's Variations
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10 weeks out Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


Block Program:http://www.muscleandbrawn.com/forums...ad.php?t=17576
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Old 12-23-2013, 04:57 PM   #2
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Looks good man, smash it!
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Old 12-23-2013, 09:53 PM   #3
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Smash it!
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Old 12-24-2013, 01:11 AM   #4
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Quote:
Originally Posted by RobMoriRB View Post
Program is over 5 weeks, each week you will train 3-5 times depending on your goals. This program uses squat and bench as the main movements, deadlift and overhead press will be on Bench Day, but those lifts are up to you to decide how to program. Its not rocket sience after all.

First month, first week (accumulation)
Squat day
Squat - 3-4 sets of 10 with 50-60% of 1rm. Program light here, especially if you are coming from a low-rep program.
Paused front squat - 5x3 w 2ct paus. Bust your ass.
SLDL's 3-5x8
Other assistance exercises of your choice.

Bench day
bench, 3x10@50-60%
Overhead press 3x8-10
inclince bench 3x8-10
CGBench or floor press - 5-10 reps each set.
Armwork

back
Dead Lifts 4x10@60-75%
assistance work

Monday: Dead Lift
Tuesday: Bench
Wednesday: Squat
Thursday:Bench
Friday: Dead Lift


Week 2 is the same but you use a heavier weigth on squat and bench, and you do 3x8. On week 3 you do 4x6 and on week 4 you do 5x3. The first month (accumulation) you pick a weight that you know you can finish all reps with and move without having to grind to much. Smooth reps please.

Month 2
Add weight to your sets of 10 on squat and bench, add accordingly to the 8s, 6s and 3s. Pick a weight you can complete all reps with but one thats still humbling.

Continue this way, add weight to your rep sets. When you are done with your 3-4x10 on week 1, decide right there what week you are going to use next week and stick to that decision. Continure this way, and try to hit a rep or rep pr on squat and bench each week.

To sum it up:
wk 1 3x10
wk 2 3x8
wk 3 4x6
wk 4 5x3
Wk 5 8x2
BIG ROB's Variations
Programming looks great Rob ... In for some new PRs ... keep pushing your limits buddy ...
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Old 12-24-2013, 02:13 AM   #5
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Have fun Rob! And good luck!
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Old 12-24-2013, 03:02 AM   #6
ravimolasaria
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Wishing merry Christmas to you and your family ...
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Old 12-24-2013, 11:26 AM   #7
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You are a brave man Rob! Smash on
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Meet PR's
Squat 182.5 (402.34)
Bench 142.5 (314.16)
Dead 220 (485.01)
Total 545 (1,201.51)
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Old 12-26-2013, 01:17 PM   #8
RobMoriRB
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bench
barx10
95x6
135x5
WS
155x10
155x10
155x10
Overhead Press(BB)
barx10
55x6
3x8@95
Incline Bench
3x10@135
Skull Crushers
25x10
30x10/10
25x6
Reverse Curls
20x10
30x10
40x10
BB Curls
40x10
50x10
60x5
SS Cable curls/Standing Curls
30x10/25x5
40x10/25x4
50x10/25x3
Decline Fly
25x10/10
__________________
10 weeks out Planned Attempts
Squat: 385/405/? lbs
Bench: 295/315/?
Dead Lift:455/500/?

Master Goal: Compete in 1 Lifting Sport!!! Completed Nov 16th 2014


Block Program:http://www.muscleandbrawn.com/forums...ad.php?t=17576
BLOG:http://theanimalmethod.wordpress.com/
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Old 12-26-2013, 02:32 PM   #9
EliteDreams
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All dat volume out the wazoo!
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Old 12-26-2013, 03:10 PM   #10
big_swede
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Great work Rob! Volume babay! =)
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