Program for Jay Gibson
Training plan Jay Gibson.
05.08. – 01.09.2002
1 week 05 – 11.08.02.
1 day (monday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,75% 2Х5 (25)
2.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,75% 2Х5 (25)
3.Chest muscles
(dumbbells flies or presses) 8Х5
4.Squat 50% 4Х1,60% 4Х1,70% 4Х4 (24)
5.Abs 8Х4
Total: 74 lifts
3 day (wednesday)
1.Deadlift up to knees 50% 3Х1,60% 3Х1,70% 2Х4. (14)
2.Bench Press 50% 5Х1,60% 5Х1,70% 4Х5. (30)
3.Chest muscles 8Х5
4.Deadlift 55% 3Х1,65% 3Х2,75% 2Х5. (19)
5.Goodmornings (standing) 5Х5.
Total: 63 lifts
5 days (friday)
1.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4 (23)
2.Squat 50% 5Х1,60% 4Х1,70% 3Х2,75% 3Х5 (30)
3.Bench Press 55% 5Х1,65% 4Х1,75% 3Х4. (21)
4.Chest muscles 8Х5.
5.Abs 10Х4. Total: 74 lifts
6 day (saturday)
1.Deadlift standing on boxes 50% 3Х1,60% 2Х2,65% 1X4. (11)
2.Incline Bench press 3Х5.
3.Deeps (with weights) 4Х5.
4.Deadlift off boxes 55% 3Х1,65% 3Х2,75% 2Х2,85% 1Х3 (16)
5.Goodmornings (seating) 5Х5
Total: 27 lifts
Total for the week: 238 lifts
2 week 12 – 18.08.02.
1 day (monday)
1.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4. (23)
2.Squat 50% 5Х1,60% 4Х1,70% 3Х2,75% 3Х5. (30)
3.Bench Press 50% 5Х1,60% 5Х1,70% 4Х4. (26)
4.Chest muscles 10Х5.
5.Abs 10Х4. Total: 79 lifts
3 day (wednesday)
1.Deadlift standing on boxes 50% 3Х2,60% 2Х2,65% 1Х4 (14)
2.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х2,
75% 3Х2,65% 4Х1,55% 5Х1 (34)
3.Chest muscles 8Х5.
4.Deadlift 50% 3Х1,60% 3Х1,70% 3Х2,75% 3Х5.(29)
5.Goodmornings (standing) 5Х5.
Total: 77 lifts
5 day (friday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4 (23)
2.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2X5 (25)
3.Chest muscles 8Х5.
4.Squat 50% 4Х1,60% 4Х1,70% 4Х4 (24)
5.Abs 10Х4.
Total: 72 lifts
6 day (saturday)
1.Press seating 3Х4.
2.Incline bench press 2Х5.
3.Deadlift up to knees 50% 3Х1,60% 3Х1,70% 3Х2,75% 2Х4 (20)
4.Deeps 5Х5.
5.Goodmornings (seating) 5Х5. Total: 20 lifts
Total for the week:248 lifts
3 week 19 – 25.08.02
1 day (monday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х5 (25)
2.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5 (30)
3.Chest muscles 8Х5.
4.Squat 55% 3Х1,65% 3Х1,75% 3Х4. (18)
5.Abs 10Х4.
Total: 73 lifts
3 day (wednesday)
1.Deadlift 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х4 (20)
2.Bench Press 50% 6Х1,60% 5Х1,67% 4Х1,72% 3Х2,
77% 2Х2,82% 1Х2,75% 2Х1,65% 4Х1,55% 6Х1(39)
3.Chest muscles 8Х5.
4.Deadlift up to knees 50% 3Х1,60% 3Х1,70% 3Х5. (21)
5.Goodmornings (seating) 5Х5
Total: 80 lifts
5 day (friday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5 (30)
2.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6 (27)
3.Chest muscles 8Х5.
4.Squat 50% 5Х1,60% 5Х1,65% 5х4. (30)
5.Deeps 4Х6.
6.Abs 10Х3. Total: 87 lifts
6 day (saturday)
1.Deadlift standing on boxes 50% 3Х1,60% 3Х2,65% 2Х4 (17)
2.Bench Press 50% 4Х1,60% 4Х1,70% 4Х5 (28)
3.Triceps 10Х4.
4.Deadlift off boxes 60% 3Х1,70% 3Х2,80% 3Х2,85% 2Х3 (21)
5.Biceps 10Х4.
Total: 66 lifts
Total for the week:306 lifts
4 week 26.08. – 01.09.
1 day (monday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6 (27)
2.Bench Press 50% 5х1,60% 4Х1,70% 3Х2,80% 2Х2,85% 1Х2,80% 2Х2(25)
3.Deeps 6Х5.
4.Chest muscles 8Х5.
5.Abs 10Х4. Total: 52 lifts
3 day (wednesday)
1.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5 (30)
2.Deadlift 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х5 (22)
3.Bench Press 50% 3Х1,60% 3Х1,70% 3Х1,75% 3Х4 (21)
4.Chest muscles 8Х5.
5.Goodmornings (standing) 5Х5. Total: 73 lifts
5 day (friday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х2,85% 1Х3(30)
2.Bench Press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6 (27)
3.Deeps 4Х5.
4.Chest muscles 8Х5.
5.Squat 55% 3Х1,65% 3Х1,75% 3Х4 (18)
6.Abs 10Х4. Total: 75 lifts
6 day (saturday)
1.Deadlift up to knees 50% 3Х1,60% 3Х1,70% 3Х2,75% 2Х4(20)
2.Press behind the neck 4Х5.
3.Incline bench press 3Х5.
4.Deadlift off boxes 60% 3Х1,70% 3Х1,80% 2Х2,90% 1Х3(13)
5.Goodmornings (seating) 5Х5.
Total: 33 lifts
Total for the week: 288 lifts