Pre-Thailand Workout

Since I’ll be going to Thailand in March, I won’t have a lot of time to bulk up and trim down. Instead I’ll just try get back in soccer shape and at the same time lift the way I want to lift, and that is heavy.

I have a workout partner that will be lifting with me on Mondays, Wednesdays, and Fridays. He also likes to lift heavy so this will take care of the spotting/safety component of this plan. I will also train a friend of mine on Tuesdays and Thursdays which will help me get my crossfit-type of workout in. Here is my 1-month workout plan which I’m going to name the Pre-Thailand Plan:

(All % means percentage of perceived max at time of lift. Everybody’s “perceived” max might be different. If you really want to get technical and find your real max follow this link: http://www.bodybuilding.com/fun/video-article-calculating-your-one-rep-max.htm)

Mondays: Pushing (Week 1 & Week 3: Chest emphasis; Week 2 & Week 4: Shoulder Emphasis)

• Warm Up (Dynamic Weights: WTL, Foam Rollers, ETC)
• Bench Press: Set 1 – 30% Wt + 12 reps, Set 2 – 60% Wt + 9 reps, Set 3 – 80% Wt + 6 reps, 100% Wt + 3 reps > Now work your way back down to Set 1 while burning out on your last set.
• Incline Bench Press: ^Same set combination as above
• Cable Tricep Pull-down ^Same set combination as above
• Super Set – Push ups & Skull Crushers: 30% Wt + 20 reps > 20 push ups (3-4 sets)

Tuesdays: (http://www.crossfit.com/cf-info/faq.html)

Dynamic Warm-up

Fran

Core Stability Exercises:

• Planks> Try to beat PR everytime x 3 sets
• Side Planks > Same as above
• Foam Roll & Stretch

Wednesdays: (Week 1 & 3: Squat & Front Squat; Week 2 & 4: Deadlift and Cleans)

• Dynamic Warm-up (Non-weighted Squats, Band-Assist Squats)
• Leg Extension Machine – 2 Sets: 30% + 12-15 reps
• Ham Curl Machine – 2 Sets: 30% + 12-15 reps
• Squats – Set 1: 50% Wt + 12 reps, Set 2: 70% Wt + 8 reps, Set 3: 90% Wt + 4-5 reps, Set 4: 30% Wt + 15-20 reps
• Front Squats – Set 1: 50% Wt + 8 reps, Set 2: 70 % Wt + 6 reps, Set 3: 90% Wt+ 4 reps, Set 4: 30% Wt + 12-15 reps
• Box Step-Ups – 50% Wt + 5 reps (on each side), 60% Wt + 5 reps, 70% Wt + 5 reps, 80% + reps

Thursday: (http://www.crossfit.com/cf-info/faq.html)

Jackie

Core Exercises:

• Max Sit Ups (for reps)
• Ankle Touches – 30 reps x 3 sets
• Cable Abdominal Pull-downs – Set 1: 50% Wt + 12 reps, Set 2: 70% Wt + 8 reps, Set 3: 90% Wt + 4-5 reps, Set 4: 30% Wt + 15-20 reps
• Decline Sit Ups – 12 reps x 3 sets

Friday: Pulling

• Dynamic Warm Up: Same as Monday
• Pull-ups (non-weighted) – Alternate grip (underhand & overhand): 8 reps x 3 sets
• Weighted Pull-ups – Set 1: 12 reps, Set 2: 30% + 7 reps, Set 3: 40% + 4 reps, Set 4: Shoot for 10 reps
• Bentover Row with Olympic Bar – Set 1: 50% Wt + 12 reps, Set 2: 70% Wt + 8 reps, Set 3: 90% Wt + 4-5 reps, Set 4: 30% Wt + 15-20 reps
• Narrow Grip Lat Pull- Set 1: 50% Wt + 12 reps, Set 2: 70% Wt + 8 reps, Set 3: 90% Wt + 4-5 reps, Set 4: 30% Wt + 15-20 reps
• Preacher Curls (Alternate Grip: Wide Grip & Narrow Grip) – – Set 1: 50% Wt + 12 reps, Set 2: 70% Wt + 8 reps, Set 3: 90% Wt + 4-5 reps, Set 4: 30% Wt + 15-20 reps
• Super Set – Kipping Pull-Ups (Shoot for 10) > 70 lb straight bar standing bicep curls: 3 sets

Saturday and Sunday> Free Day (Either take it off or go to the gym and do whatever you want.

Hope this helps and please let me know if you have any questions. Ask me questions by leaving a comment below or if you REALLY need to know ASAP just email me.

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Stay tune and find out how my nutrition plan works with this program.