4/3/2010 Island Strength

The New Get Stronger Plan

Similar to the 10x3 plan I got very

good results from. I'm going to focus

on raw bench strength. If I plateau

I'll switch movements, and de-load

by "feel". It'll evolve as I go. Fasten

your seat belt, it's going to be a hard,

intense ride.

Bare Bones 10x3

Thursday: Bench Press *Triceps Upper-back

Rotate

Floor Press 10x3 1-Arm Incline Ext 15RM FG Cleans 3x10

Rev-Band Bench 10x3 1-Arm Incline Ext 15RM Face Pulls 3x10

CG 2-Board w/M-Minis 10x3 1-Arm Incline Ext 15RM FG Cleans 3x10

Floor Press W/Bands 10x3 1-Arm Incline Ext 15RM Face Pulls 3x10

Bench Press 10x3 1-Arm Incline Ext 15RM FG Cleans 3x10

*Substitute 3x10 Tates or JM Presses as desired

-------------------------------------------------------------------

Monday: Weak Areas

alternate

Hang Clean 8x2 Military Press 5x5* Cable Flyes 3x10 Womacks 2x10

KB Rows/Bands5x5 N-G Inclines 5x5* Cable Flyes 3x10 Womacks 2x10

* Hepburn Style 5x5: Starting with 5x3, add reps until 5x5 is attained.

--------------------------------------------------------------------

Tuesday: Mini Workout

Big 21 Curls Band Rear Delts 3x10

I may pick one movement to experiment with

an interesting Doug Hepburn method. Start at a 10x2 level and

increase like this:

1x3, 9x2

2x3, 8x2

4x3, 6x2

7x3, 3x2

8x3, 2x2

9x3, 1x2

10x3

Track tonnage on every movement. Add weight or reps to

every movement, every workout.