The testing week

Finally this cycle reached his end, it was normally designed to yield the strength gains from the previous cycle and develop my power more.

I ended up adding 22 pounds to my full squat,achieving one of my goal of this year 2BW squat.


Day1

Full squat test PR 150kg-330lbs

Day5

Standing box jump 2 new PRs 46inches , 48 inches.

Running boxjump 2 new PRs 50inches,52inches.

10 yard dash new PR 1.65s

Deadlift 2 new PRs 180kg-396lbs, 190kg-418kg


End of cycle 29th may 2009.

Week12: Deloading and peaking for the testing week

Day1

Standing box jump (45inches)x1 R:3min
Standing box jump long (34 inches) 5x5 R:3min
Back squat 2x5(110kg) R:5min
Running Box jumps 5x5(35inches) R:3min

Day5
Standing box jump (45inches)x1 R:3min
Standing box jump long (34 inches) 3x5 R:3min
Back squat 3x3(100kg) R:5min
Running Box jumps 3x5(35inches) R:3min

Rest of days: practiced active recovery modalities to fasten my recovery(sauna,slow running,streching,etc....).

Rest days....

Week11:

Day1 :Max effort lower body

Plyos
Box squat jump 2x2 (45")R:2min **
Loaded box jumps 2x4 (43") (DB 7kg) R:2min
Drop jumps 5x5 (45") R:2min**
Depth jumps 5x6 (32") R:2min**
Step ups 3x8 R:1min

Max strength
Back squat (150kg) 1x1 R:3min new PR
Heavy supports 4x6s (150%RM 210kg) R:1min
Lunges from plate 3x6 (30kg) R:1min
Sitting squat 3x8(165kg) R:1min
Single leg Calf raises 3x10 (each leg)(15kg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.


Day3 :Dynamic and repetitive effort upper body

Plyos
Drop push ups 4x4(7plates) R:2min**
Depth push ups 5x5 (3plates and half) R:2min**
Jump push up to bench 3x3 R:2min
Dynamic push up 3x10 R:1min

Speed work and rate of force devellopement
Pull ups (drop sets) 30kg (5kg drops) R:2min
Speed bench press (60%1RM 68.25kg plus chains) 6x2 R:2min
Dips 3x(12-10-8) R:1min
J pulls down 4x6 (60kg) R:1min
1 hand DB row 3x8 (28kg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.

Day5 :Dynamic effort lower body

Plyos
Box squat jump 2x2 (45")R:2min **
Loaded box jumps 2x4 (43") (DB 7kg) R:2min
Drop jumps 5x5 (45") R:2min**
Depth jumps 5x6 (32") R:2min**
Step ups 3x8 R:1min

Speed work
Speed squat (65%1RM: 94.25kg plus chains) 6x2 R:2min
Dynamic jump squat (30%1RM:43.5kg) 4x10 R:2min
Speed deadlift (70%1RM:133kg) 4x2 R:2min
1leg DB dealdlift 2x8(15kg) R:1min
1leg calf raises 3x10(5kg)(12kg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.


Day6 :Max effort upper body

Plyos
Drop push ups 4x4(7plates) R:2min**
Depth push ups 5x5 (3plates and half) R:2min**
Jump push up to bench 3x3 R:2min
Dynamic push up 3x10 R:1min

Max effort work
Pull ups 3x1 (35kg ) R:2min
Bench press 1x1 (105kg) New PR
DB floor presses 4x6 (36kg) R:1min
J pulls down 3x6 (60kg) R:1min
1hand DB row 3x8(22kg)

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.

Day 2 and Day 4 are used for active recovery including a running session between 15 to 20min.

Franco Columbo.....just picking up heavy stuff from the floor

Week10:

Day1 and 2 and 3 i travalled to Spain, i did some dynamic work for the upper body and lower body along with some 10 yard dash sprints in the track.

Day 4 i got back to denmark, i rested.

Day5 :Max effort lower body

Plyos
Box squat jump 2x2 (45")R:2min **
Loaded box jumps 2x4 (42") (DB 5kg) R:2min
Drop jumps 5x4 (45") R:2min**
Depth jumps 5x5 (32") R:2min**
1leg bounce jump 4x3(trips) R:1min

Max strength
Back squat (145kg) 3x1 R:3min
Heavy supports 4x6s (145%RM 203kg) R:1min
Lunges from plate 3x6 (30kg) R:1min
Sitting squat 3x8(160kg) R:1min
Single leg Calf raises 3x10 (each leg)(10kg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.

Week9:

Day1 :Max effort lower body

Plyos
Box squat jump 2x2 (45")R:2min **
Loaded box jumps 2x4 (42") (DB 5kg) R:2min
Drop jumps 5x5 (43") R:2min**
Depth jumps 5x7 (29") R:2min**
Step ups 3x8 R:1min

Max strength
Back squat (145kg) 3x1 R:3min (got 1 set)
Heavy supports 4x6s (140%RM 196kg) R:1min
Lunges from plate 3x8 (28kg) R:1min
Sitting squat 3x8(155kg) R:1min
Single leg Calf raises 3x10 (each leg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.


Day3 :Dynamic and repetitive effort upper body

Plyos
Drop push ups 4x6(6plates) R:2min**
Depth push ups 5x5 (3plates and half) R:2min**
Jump push up to plates (6plates and half) 3x3 R:2min
Dynamic push up 3x8 R:1min

Speed work and rate of force devellopement
Pull ups (drop sets) 30kg (5kg drops) R:2min
Speed bench press (60%1RM 63kg plus chains) 6x3 R:2min
Dips 3x12 R:1min
J pulls down 4x6 (60kg) R:1min
1 hand DB row 3x8 (22kg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.

Day5 :Dynamic effort lower body

Plyos
Box squat jump 2x2 (45")R:2min **
Loaded box jumps 2x4 (42") (DB 5kg) R:2min
Drop jumps 5x5 (43") R:2min**
Depth jumps 5x7 (29") R:2min**
Step ups 3x8 R:1min


Speed work
Speed squat (55%1RM: 79.75kg plus chains) 6x3 R:2min
Jump squat with 2s pause at parallel level (20%1RM:29kg) 3x15 R:2min
Speed deadlift (60%1RM:114kg) 5x2 R:2min
1leg DB dealdlift 2x8(15kg) R:1min
1leg calf raises 3x10(5kg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.


Day6 :Max effort upper body

Plyos
Drop push ups 4x6(6plates) R:2min**
Depth push ups 5x5 (3plates and half) R:2min**
Jump push up to plates (6plates and half) 3x3 R:2min
Dynamic push up 3x8 R:1min

Max effort work
Pull ups 3x1 (35kg ) R:2min
Bench press 3x2 (100kg)
DB floor presses 4x6 (36kg) R:1min
Swiss ball DB bench presses 3x8 (30kg) R:1min
J pulls down 3x8 (55kg) R:1min
1hand DB row 3x8(22kg)

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.

Day 2 and Day 4 are used for active recovery including a running session between 15 to 20min.

free headstand by a Shaolin practitioner

Week8: Dealoading

Day1 :Max effort lower body

Plyos
Box squat jump 2x2 (45")R:2min **
Loaded box jumps 2x4 (40") (DB 5kg) R:2min
Drop jumps 5x6 (40") R:2min**
Depth jumps 5x6 (29") R:2min**
Distance bounds 4x3(trips) R:1min (15yards)

Max strength
Back squat (140kg) 1x2 R:3min new PR
Heavy supports 4x6s (130%RM 182kg) R:1min
Elevated lunges(1plate) 2x6 (4 right, 2 left) (32kg) R:1min
Good morning 2x8 R:1min
Barbell calf raises 3x12 (140kg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.


Day3 :Dynamic and repetitive effort upper body

Plyos
Drop push ups 2x8(5plates and half) R:2min**
Depth push ups 3x6 (3plates) R:2min**
Jump push up to plates (6plates) 2x3 R:2min
Whole body jump push up 4x6 R:2min

Speed work and rate of force devellopement
Pull ups (drop sets) 25kg (5kg drops) (2-2-2-2-2 plus max body weight) R:2min
Speed bench press (65%1RM 63kg) 3x2 R:2min
1 hand dumbell bench press 1x8 (right) 2x8(left) (neutral grip) (28kg) R:1min
J pulls down 2x8 (55kg) R:1min
1 hand DB row 2x8 (20kg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.

Day5 :Dynamic effort lower body

Plyos
Box squat jump 2x2 (45")R:2min **
Loaded box jumps 2x4 (40") (DB 5kg) R:2min
Drop jumps 5x6 (40") R:2min**
Depth jumps 5x6 (29") R:2min**
Distance bounds 4x3(trips) R:1min (15yards)


Speed work
Speed squat (65%1RM: 91kg) 3x2 R:2min
Jump squat with 2s pause at parallel level (30%1RM:42kg) 1x6 R:2min
Speed deadlift (65%1RM:120.25kg) 3x2 R:2min
Step ups 2x8(right) 1x8(left) (28kg) R:1min
Good morning (60kg) R:2min
Barbell calf raises 3x12 (140kg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.


Day6 :Max effort upper body

Plyos
Drop push ups 2x8(5plates and half) R:2min**
Depth push ups 3x6 (3plates) R:2min**
Jump push up to plates (6plates) 2x3 R:2min
Whole body jump push up 4x6 R:2min


Max effort work
Pull ups 1x1 (35kg ) R:2min
Bench press 1x2 (100kg)
DB floor presses 2x6 (36kg) R:1min
Swiss ball DB bench presses 2x6 (30kg) R:1min
J pulls down 2x8 (55kg) R:1min
Chest supported row 2x6 (28kg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.

Day 2 and Day 4 are used for active recovery including a running session between 15 to 20min.

Week7:

Day1 :Max effort lower body

Plyos
Box squat jump 2x2 (45")R:2min **
Loaded box jumps 2x4 (40") (DB 5kg) R:2min
Drop jumps 3x10 (40") R:2min**
Depth jumps 5x6 (29") R:2min**
Distance bounds 3x3(trips) R:1min (15yards)

Max strength
Back squat (140kg) 3x1 R:3min new PR
Heavy supports 4x6s (130%RM 182kg) R:1min
Elevated lunges(1plate) 4x6 (4 right, 2 left) (32kg) R:1min
Good morning 3x8 R:1min
Barbell calf raises 3x10 (140kg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.


Day3 :Dynamic and repetitive effort upper body

Plyos
Drop push ups 3x8(5plates and half) R:2min**
Depth push ups 5x6 (3plates) R:2min**
Jump push up to plates (6plates) 3x3 R:2min
Whole body jump push up 3x6 R:2min

Speed work and rate of force devellopement
Pull ups (drop sets) 30kg (5kg drops) (2-2-2-2-2-2 plus max body weight) R:2min
Speed bench press (65%1RM 63kg) 6x3 R:2min
1 hand dumbell bench press 2x8 (right) 4x8(left) (neutral grip) (28kg) 3x8 R:1min
J pulls down 4x8 (55kg) R:1min
1 hand DB row 3x8 (20kg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.

Day5 :Dynamic effort lower body

Plyos
Box squat jump 2x2 (45")R:2min **
Loaded box jumps 2x4 (40") (DB 5kg) R:2min
Drop jumps 3x10 (40") R:2min**
Depth jumps 5x6 (29") R:2min**
Distance bounds 3x3(trips) R:1min (15yards)


Speed work
Speed squat (65%1RM: 91kg) 6x3 R:2min
Jump squat with 2s pause at parallel level (30%1RM:42kg) 6x2 R:2min
Speed deadlift (65%1RM:120.25kg) 5x2 R:2min
Step ups 4x8(right) 2x8(left) (28kg) R:1min
Good morning (60kg) R:2min
Barbell calf raises 3x12 (140kg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.


Day6 :Max effort upper body

Plyos
Drop push ups 3x8(5plates and half) R:2min**
Depth push ups 5x6 (3plates) R:2min**
Jump push up to plates (6plates) 3x3 R:2min
Whole body jump push up 3x6 R:2min

Max effort work
Pull ups 3x1 (35kg ) R:2min
Bench press 2x2 (100kg) (2x1, 1x1,1x1)
DB floor presses 4x6 (36kg) R:1min
Swiss ball DB bench presses 4x6 (30kg) R:1min
J pulls down 4x8 (55kg) R:1min
Chest supported row 3x6 (28kg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.

Day 2 and Day 4 are used for active recovery including a running session between 15 to 20min.

Talking mental training....hold that for 1 hour...