Contest Prep 101, Part 2

How to keep progressing toward your ultimate goal of stepping onstage in the best shape of your life.

MONDAY: WEEKS 8, 7, 6, & 5

  • CHEST
    • 60-Degree Incline Dumbbell Press | SETS: 2 | REPS: 7-9 | TEMPO: 2/0/2 | REST: 2-3 min.
    • Smith Bench Press (to upper chest) | SETS: 3 | REPS: 10-12 | TEMPO: 2/0/2 | REST: 2-3 min. 
    • Weighted or Machine Dips | SETS: 2 | REPS: 13-15 | TEMPO: 2/0/1 | REST: 2-3 min.
    • Cable Crossover or Pec-Deck Flye | SETS: 2 | REPS: 16-20 | TEMPO: 2/0/2/1 | REST: 2 min. 
  • BICEPS
    • 90-Degree Side Barbell Preacher Curl or Prone Incline Barbell Curl | SETS: 3 | REPS: 7-9 | TEMPO: 2/0/2/1 | REST: 2 min.
    • Seated Incline Alternating Dumbbell Curl | SETS: 2 | REPS: 10-12 | TEMPO: 2/1/2 | REST: 2 min. 
    • Front Biceps Pose Upper Cable Curl | SETS: 2 | REPS: 13-15 | TEMPO: 2/0/2/1 | REST: 2 min. 
  • FOREARMS
    • Reverse Barbell Curl | SETS: 2 | REPS: 1x 7-9 | TEMPO: 2/0/2 | REST: 2 min.
    • Single-Arm Dumbbell Wrist Curl | SETS: 2 | REPS: 1x 13-15 (per side) | TEMPO: 1/0/1/1 | REST: 2 min.
  • ABS
    • Cable Crunch | SETS: 1 | REPS: 16-20 | TEMPO: 2/0/1 | REST: 2 min.
    • Lying Bent-Leg Hip Raise | SETS: 2 | REPS: 21-25 or max | TEMPO: 2/0/1 | REST: 2 min.
    • Lying Side Crunch | SETS: 1 | REPS: 26-30 (per side) | TEMPO: 1/0/1 | REST: 2 min. or max 

TUESDAY: WEEKS 8, 7, 6, & 5 

  • QUADS
    • Leg Extension | SETS: 2 | REPS: 7-9 | TEMPO: 2/0/2/1 | REST: 2-3 min.
    • Barbell Squat | SETS: 3 | REPS: 10-12 | TEMPO: 2/0/2 | REST: 3 min.
    • Single-Leg Press | SETS: 2 | REPS: 13-15 (per leg) | TEMPO: 2/0/2 | REST: 3 min.
    • Single-Leg Extension | SETS: 2 | REPS: 16-20 (per leg) | TEMPO: 2/0/1/1 | REST: 2-3 min.
  • HAMSTRINGS
    • Lying Leg Curl | SETS: 2 | REPS: 7-9 | TEMPO: 2/0/2/1 | REST: 2 min.
    • Seated Leg Curl | SETS: 2 | REPS: 10-12 | TEMPO: 2/0/2/1 | REST: 2 min.
    • Straight-Leg Barbell Good Morning | SETS: 2 | REPS: 13-15 | TEMPO: 2/0/1 | REST: 2-3 min.
    • Adduction Machine | SETS: 2 | REPS: 16-20 | TEMPO: 2/0/1/1 | REST: 2 min.
  • CALVES
    • Machine or Smith Standing Calf Raise | SETS: 2 | REPS: 1x 7-9, 1x 10-12 | TEMPO: 2/1/1 | REST: 2 min.
    • Seated Calf Raise | SETS: 2 | REPS: 1x 13-15, 1x 16-20 | TEMPO: 2/0/1/1 | REST: 2 min. 

THURSDAY: WEEKS 8, 7, 6, & 5 

  • LATS
    • Close-Grip T-bar Row | SETS: 3 | REPS: 7-9 | TEMPO: 2/0/2 | REST: 3 min.
    • Incline Two-Arm Dumbbell Row (palms inward) | SETS: 3 | REPS: 7-9 | TEMPO: 2/0/2 | REST: 3 min.
    • Seated Cable Row (underhand grip) | SETS: 3 | REPS: 10-12 | TEMPO: 2/0/1/1 | REST: 3 min.
    • Wide-Grip Pulldown or Assisted Pullup Machine | SETS: 13-15 | REPS: 16-20 | TEMPO: 2/0/2 | REST: 2-3 min.
    • Stiff-Arm Pulldown or Pullover Machine | SETS: 2 | REPS: 16-20 | TEMPO: 2/1/2 | REST: 2 min.
  • LOWER BACK
    • Partial Rack Deadlift from Knee Height | SETS: 2 | REPS: 1x 7-9, 1x 10-12 | TEMPO: 1/1/1 | REST: 3 min.
    • Weighted Hyperextension | SETS: 2 | REPS: 13-15 | TEMPO: 2/0/1/1 | REST: 2-3 min.
  • ABS
    • Weighted Incline Situp | SETS: 2 | REPS: 13-15 | TEMPO: 2/0/2 | REST: 2 min.
    • Hanging or Supported Straight-Leg Raise | SETS: 2 | REPS: 16-20 | TEMPO: 2/0/1 | REST: 2 min.
    • Cable Side Crunch | SETS: 1-2 | REPS: 21-25 (per side) | TEMPO: 1/0/1 | REST: 2 min. 

FRIDAY: WEEKS 8, 7, 6, & 5 

SHOULDERS

Seated Dumbbell or Machine Press (palms facing inward) | SETS: 2 | REPS: 7-9 | TEMPO: 2/0/2 | REST: 3 min.

Prone Incline Front Barbell Raise (shoulder-width grip) | SETS: 3 | REPS: 10-12 | TEMPO: 2/0/1/1 | REST: 2 min.

Standing Dumbbell Side Lateral | SETS: 2 | REPS: 13-15 | TEMPO: 2/0/1 | REST: 2 min.

Single-Arm Bentover Rear Lateral | SETS: 2 | REPS: 16-20 | TEMPO: 1/0/1 | REST: 2 min.

TRAPS

Close-Grip Barbell Upright Row | SETS: 2 | REPS: 1x 7-9, 1x 10-12 | TEMPO: 2/0/2 | REST: 2-3 min.

Dumbbell Shrug | SETS: 2 | REPS: 1x 10-12, 1x 13-15 | TEMPO: 1/0/1/1 | REST: 2 min.

TRICEPS

Incline Two-arm Overhead Barbell or EZ-Bar Extension | SETS: 3 | REPS: 7-9 | TEMPO: 2/1/2 | REST: 2 min.

Straight-Bar Pushdown | SETS: 2 | REPS: 10-12 | TEMPO: 2/0/1/1 | REST: 2 min.

Lying Single-Arm Dumbbell Extension | SETS: 2 | REPS: 13-15 | TEMPO: 2/0/2 | REST: 2 min.

CALVES

Calf Press | SETS: 2 | REPS: 1x 7-9, 1x 10-12 | TEMPO: 2/0/1/1 | REST: 2 min.

Single-Leg Seated Calf Raise | SETS: 2 (per leg) | REPS: 1x 13-15 | TEMPO: 2/0/1 | REST: 2 min. 

REP-RANGE TRAINING

In the first installment of this series, I explained how it is vital to keep training with 100% intensity and drive during the entire contest- prep period, but also to vary your method of attack so that all your anabolic pathways are triggered in a cyclical fashion (every four weeks). We began by utilizing the “power” portion of my P/RR/S training protocol, which requires the use of heavy weight for lower reps, with slow eccentric contractions and explosive positives. Now that your body fat is down, cardio has increased, and calories have dropped, it becomes increasingly dangerous to force your joints to handle very heavy weights. So at this point we will switch to “rep range,” which will stimulate a different population of muscle fibers and ignite anabolism via varied mechanisms. 

SPEEDING UP FAT LOSS

As with everything in a well-planned contest-prep regimen, cardio should be increased in small increments weekly to allow for a steady loss of body fat while retaining a maximum amount of lean muscle mass. With cardio sessions of 40-plus minutes, you have the option of splitting it into two halves. This would mean performing half the amount of required cardio in the morning before meal 1, and the other half in the evening, perhaps in between meals 5 and 6. Here is the cardio plan for Weeks 8 to 5. 

  • 8 WEEKS OUT
    • 40 minutes on non-workout days and 20 minutes on workout days
  • 7 WEEKS OUT
    • 40 minutes on non-workout days and 25 minutes on workout days
  • 6 WEEKS OUT
    • 45 minutes on non-workout days and 25 minutes on workout days
  • 5 WEEKS OUT
    • 50 minutes on non-workout days and 25 minutes on workout days 

 FLEX 

>> Click HERE for PART 1 <<

PART 3, Coming Soon!

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