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Author Topic: The training program that won Abramova a world championship. Prep Cycle,2000  (Read 19245 times)

Russian Power

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The training program that won Abramova a world championship. Prep Cycle,2000
« on: January 22, 2015, 11:32:53 AM »
Notes:
1.Day 1 – Monday
Day 2 – Tuesday
Day 3 - Wednesday, etc
2. Whole preparatory was longer than 1 month, there is a last month of prep cycle before the competition cycle.



                  Preparatory Cycle
             13.03.2000 - 09.04.2000
                   
                   Week 1 13.03. - 19.03.
                    Day 1 (Morning)
                 
  1.Squat 55% 5reps x 1set, 65% 4reps x 2sets, 75% 3reps x 5sets (28)
  2.Bench press   55% 5reps x 1set, 65% 4reps x 2sets, 75% 3reps x 5sets (28)
  3.Chest muscles        10reps x 5sets
  4.Leg press           6reps x 5sets
  5.Abs               10reps x 4sets        Total: 56 lifts           
                                     
                       Evening     
                       
  1.Bench press   50% 5reps x 1set, 60% 4reps x 1set, 70% 3reps x 2sets, 80% 2reps x 5sets(25) 
  2.Squat 50% 5reps x 1set, 60% 4reps x 1set, 70% 3reps x 2sets80% 2reps x 6sets(27)
  3.Bench press   50% 5reps x 1set, 60% 5reps x 1set, 70% 4reps x 5sets (30)
  4.Triceps   
  5.Squat in depth  5reps x 5sets   
  5.Goodmorning   10reps x 4sets     Total: 82 lifts
                                     
                               TOTAL A DAY:138 lifts
                             
                   
                          Day 2
                   
  1.Deficit deadlift 50% 3reps x 1set, 60% 3reps x 2sets, 65% 2reps x 5sets (19)
  2.Shoulders inclined press seated    3reps x 6sets
  3.Dips  5reps x 5sets
  4.Leg extension     10reps x 5sets     
  5.Leg press            6reps x 6sets        Total: 19 lifts
                                       
                     
                      Day 3 (Morning)
                     
  1.Bench press   50% 5reps x 1set, 60% 4reps x 1set, 70% 3reps x 2sets, 75% 3reps x 5sets (30)
  2.Deadlift to knees 55% 4reps x 1set, 60% 4reps x 2sets, 70% 3reps x 5sets (27)
  3.Bench press   50% 5reps x 1set, 60% 5reps x 1set, 70% 4reps x 5sets (30)
  4.Leg extension    10reps x 5sets   
  5.Goodmorning seated         5reps x 5sets         Total: 42 lifts   
                                       
                         Evening
                       
  1.Bench press   50% 5reps x 1set, 60% 5reps x 1set, 70% 4reps x 2sets, 75% 3reps x 2sets,  80% 2reps x 3sets, 75% 3reps x 2sets, 70% 4reps x 2sets, 60% 5reps x 1set,  50% 6reps x 1set (55)
  2.Chest muscles 10reps x 5sets
  3.Deadlift    50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets, 75% 3reps x 6sets(30)
  4.Leg press      10reps x 5sets
  5.Abs           10reps x 4sets             Total: 85 lifts
                                       
                                TOTAL A DAY:127 lifts       
                               
                     

                      Day 5 (Morning)
                     
  1.Squat 50% 5reps x 1set, 60% 4reps x 1set, 70% 3reps x 2sets, 75% 3reps x 5sets(30)
  2.Bench press   50% 5reps x 1set, 60% 4reps x 1set, 70% 3reps x 2sets, 80% 2reps x 5sets(25)
  3.Chest muscles    10reps x 5sets
  4.Leg press       5reps x 5sets
  5.Leg curls  10reps x 5sets
  6.Abs           10reps x 3sets            Total: 55 lifts
                                     
                          Evening
                         
  1.Bench press   50% 5reps x 1set, 60% 4reps x 1set, 70% 3reps x 2sets, 80% 2reps x 5sets(25)
  2.Squat 50% 5reps x 1set, 60% 4reps x 1set, 70% 3reps x 2sets, 80% 2reps x 5sets(25)
  3.Bench press   55% 5reps x 1set, 65% 4reps x 1set, 75% 3reps x 5sets (24)
  4.Squat in depth   5reps x 5sets
  5 Goodmorning     10reps x 4sets    Total: 74 lifts
                                      -------------------                                 
                               TOTAL A DAY:129 lifts
                              ----------------------------

                      Day 6 (morning)
                     
  1.Bench press   50% 5reps x 1set, 60% 5reps x 2sets, 70% 5reps x 5sets (40)   
  2.Deadlift       50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets, 80% 2reps x 6sets (24)
  3.Leg press          8reps x 5sets
  4.Leg extension   10reps x 5sets
  5.Triceps           10reps x 5sets
  6.Abs              10reps x 4sets         Total: 64 lifts
                                     
                             TOTAL A WEEK:477 lifts
                           

                  Week 2 (20.03 -26.03.)
                 
                      Day 1 (Morning)
                     
  1.Bench press   50% 5reps x 1set, 60% 4reps x 1set, 70% 3reps x 2sets, 80% 2reps x 5sets (25)
  2.Squat 50% 5reps x 1set, 60% 4reps x 1set, 70% 3reps x 2sets, 75% 3reps x 5sets (30)
  3.Bench press   550 5reps x 1set, 60% 5reps x 1set, 70% 4reps x 4sets (26)
  4.Chest muscles     10reps x 4sets
  5.Leg extension  8reps x 5sets
  6.Abs            10reps x 4sets           Total: 81 lifts
                                     
                          Evening
                         
  1.Squat  50% 5reps x 1set, 60% 4reps x 1set, 70% 3reps x 2sets, 80% 3reps x 5sets(30)
  2.Bench press 50% 5reps x 1set, 60% 4reps x 1set, 70% 3reps x 2sets, 80% 3reps x 6sets (33)
  3.Triceps            10reps x 5sets
  4.Squat  50% 5reps x 1set, 60% 5reps x 1set, 70% 4reps x 5sets (30)
  5.Goodmorning 10reps x 5sets
                                        Total: 93 lifts
                                       
                                TOTAL A DAY:174 lifts
                               
                   Day 2
                   
  1.Deficit deadlift 50% 3reps x 1set, 60% 3reps x 2sets, 65% 2reps x 5sets (19)
  2.Bench press  55% 5reps x 1set, 65% 4reps x 2sets, 75% 3reps x 5sets (28)
  3.Dips  6reps x 5sets
  4.Leg press            6reps x 6sets
  5.Leg curls       10reps x 5sets        Total: 47 lifts
                                       
                      Day 3 (Morning)
                     
  1.Deadlift to knees 50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets, 75% 2reps x 5sets(22)
  2.Bench press  50% 5reps x 1set, 60% 4reps x 1set, 70% 3reps x 2sets, 80% 3reps x 6sets (33)
  3.Chest muscles     10reps x 5sets
  4.Leg press         4reps x 6sets
  5.Leg extension  10reps x 5sets
  6.Abs             10reps x 3sets           Total: 55 lifts
                                       
                         Evening
                       
  1.Deadlift 50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets, 80% 2reps x 5sets(22)
  2.Bench press    50% 5reps x 1set, 60% 5reps x 1set, 70% 4reps x 1set, 75% 3reps x 2sets,  80% 2reps x 2sets, 85% 1rep x 2sets, 80% 2reps x 2sets, 75% 3reps x 2sets,  70% 4reps x 1set, 60% 5reps x 1set, 50% 6reps x 1set (51)
  3.Deadlift off blocks 60% 4reps x 1set, 70% 4reps x 2sets, 80% 4reps x 4sets (28)
  4.Squat in depth  5reps x 5sets   
  5.Goodmorning    10reps x 5sets      Total:101 lifts
                                       
                                TOTAL A DAY:156 lifts
                               
                   
                     Day 5 (Morning)
                   
  1.Bench press   50% 5reps x 1set, 60% 4reps x 1set, 70% 3reps x 2sets, 80% 2reps x 6sets (27)
  2.Squat 55% 5reps x 1set, 65% 4reps x 2sets, 75% 3reps x 5sets (34)
  3.Bench press   50% 5reps x 1set, 60% 5reps x 1set, 70% 4reps x 4sets (26)
  4.Chest muscles  10reps x 5sets

  5.Abs         10reps x 3sets               Total: 87 lifts
                                       
           
                        Evening
                       
  1.Squat 50% 5reps x 1set, 60% 4reps x 1set, 70% 3reps x 2sets,
               80% 2reps x 2sets, 85% 1rep x 3sets (22)
  2.Bench press   50% 5reps x 1set, 60% 4reps x 1set, 70% 3reps x 2sets, 80% 3reps x 6sets (33)
  3.Squat 50% 5reps x 1set, 60% 5reps x 1set, 70% 3+7+4+8+5+2+6  reps (45)
  4.Triceps              10reps x 5sets
  5.Goodmorning  10reps x 4sets       Total:100 lifts
                                       
                                TOTAL A DAY:187 lifts             
                               
                 
                     Day 6 (Morning)
                   
  1.Deadlift to knees  50% 3reps x 1set, 60% 3reps x 1set, 70% 3х2sets, 75% 3reps x 5sets (27)
  2.Bench press       55% 5reps x 1set, 65% 5reps x 2sets, 75% 4reps x 5sets (35)
  3.Dips 8reps x 5sets
  4.Deadlift (top half - slow eccentric) 50% 4reps x 1set, 60% 4reps x 1set, 65% 4reps x 4sets (24)
  5.Leg press           8reps x 6sets
  6.Leg extension    10reps x 5sets 
  7.Abs               10reps x 4sets         Total: 86 lifts
                                       
                              TOTAL A WEEK:650 lifts
                             
           
         



   
             Week 3 (27.03 - 02.04)
             
                    Day 1 (Morning)
                   
  1.Squat 50% 5reps x 1set, 60% 4reps x 1set, 70% 3reps x 2sets, 80% 2reps x 5sets(25)
  2.Bench press   50% 5reps x 1set, 60% 4reps x 1set, 70% 3reps x 2sets, 80% 2reps x 5sets(25)
  3.Chest muscles   10reps x 5sets 
  4.Leg curls 10reps x 5sets
  5.Abs          10reps x 4sets               Total: 50 lifts
                                       

                    Evening
                   
  1.Bench press   55% 5reps x 1set, 65% 4reps x 1set, 75% 3reps x 2sets, 85% 2reps x 4sets(23)
  2.Squat 50% 5reps x 1set, 60% 4reps x 1set, 70% 3reps x 2sets, 80% 2reps x 2sets,  85% 1rep x 3sets, 80% 2reps x 2sets (26)
  3.Bench press   50% 5reps x 1set, 60% 4reps x 1set, 70% 3reps x 2sets, 80% 2reps x 5sets (25)
  4.Leg press             4reps x 6sets
  5.Goodmorning   10reps x 4sets       Total: 74 lifts
                                       
                                TOTAL A DAY:124 lifts
                               
                 
                    Day 2
                   
  1.Deficit deadlift 50% 3reps x 1set, 60% 3reps x 2sets, 65% 2reps x 5sets (19)
  2.Shoulders inclined press seated    3reps x 5sets
  3.Dips  5reps x 6sets
  4.Leg extension      8reps x 5sets
  5.Abs     10reps x 4sets                   
                                         Total: 19 lifts
                                       
                   
                     Day 3 (Morning)
                   
  1.Deadlift to knees 50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets, 75% 2reps x 5sets(22)
  2.Bench press   50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets80% 2reps x 5sets (22)
  3.Chest muscles  10reps x 5sets
  4.Leg press      5reps x 6sets
  5.Leg curls 10reps x 5sets
  6.Abs          10reps x 4sets              Total: 44 lifts
                                       
                       Evening
                     
  1.Deadlift  50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets, 80% 3reps x 5sets (27)
  2.Bench press  50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets, 80% 3reps x 2sets,  85% 2reps x 4sets (26)
  3.Deadlift off blocks 60% 3reps x 1set, 70% 3reps x 1set, 80% 3reps x 2sets, 90% 2reps x 3sets (18)
  4.Squat in depth 5reps x 6sets
  5.Goodmorning   10reps x 4sets       Total: 71 lifts
                                       
                                TOTAL A DAY:115 lifts
                               
                 
                     Day 5 (Morning)
                   
  1.Squat 50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets, 80% 2reps x 5sets(22)
  2.Bench press   50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets, 80% 3reps x 6sets(30)
  3.Chest muscles     10reps x 5sets
  4.Leg extension 10reps x 5sets
  5.Goodmorning      5reps x 5sets            Total: 52 lifts
                           
                       Evening
                     
  1.Bench press   55% 3reps x 1set, 65% 3reps x 1set, 75% 3reps x 2sets, 85% 2reps x 4sets(20)
  2.Squat 55% 3reps x 1set, 65% 3reps x 1set, 75% 3reps x 2sets, 85% 2reps x 4sets(20)
  3.Bench press   50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets, 80% 3reps x 5sets(27)
  4.Chest muscles      10reps x 5sets
  5.Leg press         5reps x 6sets
  6.Abs             10reps x 4sets           Total: 67 lifts
                                       
                                TOTAL A DAY:119 lifts
                               
                   


                    Day 6 (Evening)
                   
  1.Deadlift to knees 50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets75% 2reps x 5sets (22)
  2.Shoulders inclined press seated    3reps x 6sets
  3.Dips  5reps x 5sets
  4.Leg extension     10reps x 5sets
  5.Leg press            6reps x 5sets
  5.Goodmorning  10reps x 4sets         Total: 22 lifts
                                       
                               TOTAL A WEEK:399 lifts
                             
             
                Week 4 (03.04 - 09.04)
               
                    Day 1 (Morning)
                   
  1.Bench press   50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets, 80% 2reps x 5sets(22)
  2.Squat 50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets, 80% 2reps x 5sets(22)
  3.Bench press   55% 3reps x 1set, 65% 3reps x 1set, 75% 3reps x 5sets (21)
  4.Chest muscles          10reps x 5sets
  5.Goodmorning  10reps x 4sets        Total: 65 lifts
                                       
            Evening
                     
  1.Squat 50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets, 80% 3reps x 3sets,  85% 2reps x 3sets (27)
  2.Bench press   50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets, 80% 3reps x 6sets(30)
  3.Squat 55% 5reps x 1set, 65% 5reps x 1set, 75% 4reps x 4sets (26)
  4.Triceps        10reps x 5sets
  5.Abs           10reps x 4sets              Total: 83 lifts 
                                       
                                 TOTAL A DAY:148 lifts
                               
             
                   Day 2
               
                   REST
 
                Day 3 (Morning)
              
   1.Bench press   50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets, 75% 2reps x 5sets(22)
   2.Deadlift to knees 55% 3reps x 1set, 65% 3reps x 2sets, 75% 2reps x 4sets (17)
   3.Chest muscles  10reps x 5sets
   4.Leg curls 10reps x 5sets              Total: 39 lifts 
                                         
        

                  Evening
                       
   1.Bench press 55% 3reps x 1set, 65% 3reps x 1set, 75% 3reps x 2sets, 85% 2reps x 4sets (20)
   2.Deadlift 50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets, 80% 3reps x 2sets, 85% 2reps x 4sets(26)
   3.Bench press 55% 5reps x 1set, 65% 5reps x 1set, 75% 4reps x 5sets (30)
   4.Leg press             5reps x 6sets
   5.Goodmorning  10reps x 4sets       Total: 76 lifts 
                                       
                                 TOTAL A DAY:115 lifts
                               
         
                  Day 5 (Morning)
              
   1.Bench press   50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets, 80% 2reps x 5sets(22)
   2.Chest muscles  10reps x 5sets
   3.Squat 50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets, 80% 2reps x 5sets(22)
   4.Goodmorning    5reps x 5sets              Total: 44 lifts 
                                         
                        Evening
                       
   1.Squat 50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets, 80% 3reps x 6sets (30)
   2.Bench press   50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets, 80% 3reps x 7sets (33)
   3.Squat 55% 4reps x 1set, 65% 4reps x 1set, 75% 4reps x 4sets (24)
   4.Abs               10reps x 4sets          Total: 87 lifts 
                                         
                                   TOTAL A DAY:131 lifts
                                 
            
                  Day 6 (Evening)
              
   1.Deadlift  50% 3reps x 1set, 60% 3reps x 1set, 70% 3reps x 2sets, 80% 2reps x 6sets (24)   
   2.Bench press  55% 4reps x 1set, 65% 4reps x 2sets, 75% 4reps x 5sets (32)
   3.Dips 6reps x 5sets
   4.Leg press        5reps x 5sets
   5.Leg extension  8reps x 4sets
   6.Abs            10reps x 4sets            Total: 56 lifts 
                                       
                                 TOTAL A WEEK:450 lifts
                               
       
             
« Last Edit: January 22, 2015, 11:40:47 AM by Russian Power »
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Bench Polkov

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Re: The training program that won Abramova a world championship. Prep Cycle,2000
« Reply #1 on: January 22, 2015, 05:25:00 PM »
Its awesome to see some of the elite cycles being shared. Does Boris still program his top lifters with similar templates or have they evolved?
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Robert Frederick

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Re: The training program that won Abramova a world championship. Prep Cycle,2000
« Reply #2 on: January 22, 2015, 06:26:45 PM »
I've seen similar for one of his bench press specialization students.
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Jshg

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Re: The training program that won Abramova a world championship. Prep Cycle,2000
« Reply #3 on: January 22, 2015, 06:37:03 PM »
Will any of these cycles be uploaded in an excel file?
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georgeslaraque

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Re: The training program that won Abramova a world championship. Prep Cycle,2000
« Reply #4 on: January 22, 2015, 07:16:58 PM »
Am I reading that right? Two workouts in one day, one in the morning, and one in the evening?
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DRY

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Re: The training program that won Abramova a world championship. Prep Cycle,2000
« Reply #5 on: January 22, 2015, 07:37:09 PM »
Quote from: georgeslaraque on January 22, 2015, 07:16:58 PM
Am I reading that right? Two workouts in one day, one in the morning, and one in the evening?

Yes but only some days (looks like Monday Wednesday Friday) while Tuesday Saturday are 1 session
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RussianBear

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Re: The training program that won Abramova a world championship. Prep Cycle,2000
« Reply #6 on: January 23, 2015, 12:10:34 AM »
Very exciting! Fun to see :)
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"For one to press a lot, one must press a lot, comrade."

jjz5

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Re: The training program that won Abramova a world championship. Prep Cycle,2000
« Reply #7 on: January 23, 2015, 05:14:23 AM »
I'm guessing it would not be advisable for someone below MSIC/MS to do this program?
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Robert Frederick

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Re: The training program that won Abramova a world championship. Prep Cycle,2000
« Reply #8 on: January 23, 2015, 06:28:57 PM »
Quote from: jjz5 on January 23, 2015, 05:14:23 AM
I'm guessing it would not be advisable for someone below MSIC/MS to do this program?

Probably not unless their current training is already similar.
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Stephen Brindle

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Re: The training program that won Abramova a world championship. Prep Cycle,2000
« Reply #9 on: July 22, 2015, 07:27:06 PM »
So I recently calculated the monthly number of lifts for some of these elite programs. This one is BY FAR the most number of lifts in a month I have ever seen. If my calculations are correct this program is 1,976 lifts in 1 month. That is about 700 more than most of the other elite programs I have seen. Wondering how this guy was able to recover. Has anyone else on this board ever done this program or done over 1,500 NL or more in 1 month?
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Bench Polkov

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Re: The training program that won Abramova a world championship. Prep Cycle,2000
« Reply #10 on: July 23, 2015, 04:24:54 AM »
Quote from: Stephen Brindle on July 22, 2015, 07:27:06 PM
Wondering how this guy was able to recover. Has anyone else on this board ever done this program or done over 1,500 NL or more in 1 month?

Girl. Not guy. Its possibly so high due to the comparative muscular inefficiency in women's physiology. They can generally train with much more high level volume because their maximal muscular strength potential is about 60% that of a man (I think). Eg. a 100% lift for a woman is only a 60% lift to a man of the same size, however this disparity decreases as the intensity decreases and there is less disparity in terms of muscular endurance.

 
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Bankmeister

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Re: The training program that won Abramova a world championship. Prep Cycle,2000
« Reply #11 on: July 23, 2015, 10:41:53 AM »
Quote from: Robert Frederick on January 22, 2015, 06:26:45 PM
I've seen similar for one of his bench press specialization students.

I would love too see any of those programs. I hope a program will be shared in the future.
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Elysium

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Re: The training program that won Abramova a world championship. Prep Cycle,2000
« Reply #12 on: May 19, 2017, 11:50:36 PM »
Quote from: Bankmeister on July 23, 2015, 10:41:53 AM
Quote from: Robert Frederick on January 22, 2015, 06:26:45 PM
I've seen similar for one of his bench press specialization students.

I would love too see any of those programs. I hope a program will be shared in the future.

same here, also I can't even imaginate how you feel training twice per day with such high volume
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