Iron Game
Veteran
Here the program; Reg Park Power Program
Schedule 1 - To be performed 3x/week for 5 weeks before continuing onto Schedule 2
Back Squat - 5x5
Deadlift - 5x1, working up to a top weight (Only performed on Day 3) Beginners should do 1x5
Bench Press - 5x5
Power Clean - 8x2
Standing Press - 5x5
Barbell Curl - 3x5 strict, add 20-30lbs then 2x5 cheat curls
Schedule 2 - To be performed 3x/week for 5 weeks.
Front Squat - 5x5
Deadlift - 5x1, working up to a top weight (Only performed on Day 3) Beginners should do 1x5
Clean and Press, warmup w/ 2 sets of 2, 5x2 Stabilizing sets. Optionally perform 2 more sets of 3 Push Jerks
Upright Row - 5x5
Dips - 5x8
Dumbbell Curls - 5x5
Example of system of program;
5x90 (Warm-up @ 60%)
5x120 (Warm-up @ 80%)
5x150 (3 stabilizer sets)
5x150
5x150
add 5lbs when you feel adding weight..
Schedule 1 - To be performed 3x/week for 5 weeks before continuing onto Schedule 2
Back Squat - 5x5
Deadlift - 5x1, working up to a top weight (Only performed on Day 3) Beginners should do 1x5
Bench Press - 5x5
Power Clean - 8x2
Standing Press - 5x5
Barbell Curl - 3x5 strict, add 20-30lbs then 2x5 cheat curls
Schedule 2 - To be performed 3x/week for 5 weeks.
Front Squat - 5x5
Deadlift - 5x1, working up to a top weight (Only performed on Day 3) Beginners should do 1x5
Clean and Press, warmup w/ 2 sets of 2, 5x2 Stabilizing sets. Optionally perform 2 more sets of 3 Push Jerks
Upright Row - 5x5
Dips - 5x8
Dumbbell Curls - 5x5
Example of system of program;
5x90 (Warm-up @ 60%)
5x120 (Warm-up @ 80%)
5x150 (3 stabilizer sets)
5x150
5x150
add 5lbs when you feel adding weight..
