Here is an extra template for you this is what I have switched our guys over to our 181 did 620 our 165 did 615 and our 220 did 650 using this system..thought you might want to use it as a refrance...
A few thoughts before we do the workout...
www.nybarbell.com has very affordable chain, also if you have any cement plants or junkyards they are sometimes willing to give some old chain up, when you get it have it sandblasted and painted, you need at least another 200lbs of chain...
DON"T EVER DO SPEED WORK AGAIN, IT DOES NOT MAKE YOU FASTER OR STRONGER. It teaches people how to reverse weight quickly, other than that it's good for nothing.
Stay away from the 6 board unless your getting at least a 4 inch range of motion off it.
Do not deadlift of the floor every week it will kill your lower back. I would d/l off the floor once or twice every 6 weeks no more than that unless you go 70% for light singles....
train in your gear, whatever you compete in train with, you need to get used to it and it will force you to get stroinger by allowing your body to carry more weight, training raw is senseless unless your body building or a beginner.
Ok here we go, as always if something doesn’t make sense call me or e-mail me.
NAZARETH BARBELL INC.
60 south 8th street
Tatamy, PA
18085
610-438-2902
www.nazbar.com
info@nazbar.com
All workout programs are the exclusive property of Nazareth Barbell Powertraining Inc. and may not be reproduced without exclusive written permission of Mike Miller.
The system we use at Nazareth Barbell is based off of a 5 week wave, training system Called ESP (Enhanced Strength and Performance) which is a combination of Zero Momentum Work and CNS (Central Nervous System) Overload. This system is designed to optimize strength by using a maximal amount of weight through active resistance, zero momentum, progressive force training and plyometrics. We also use the Conjugate Method which allows use to train all year long free of injury and we continue to get stronger. These methods are some of the best in the world and have produced some of the strongest powerlifters on the planet, if followed correctly you will maximize your strength in a very short period of time.
Zero momentum training is most beneficial whe used with the bench or the squat. All benching done with a close grip, When you get to your 5 work sets each rep should take 3-5 seconds or the weight is not heavy enough. This is designed to teach you how to grind weight and make your lockouts and presses very strong. D all your raw work with the same technique you use for your shirt , also do not worry about how strong your raw bench is anymore. A STRONG RAW BENCH DOES NOT EQUATE TO A STRONG SHIRT BENCH…
ZERO MOMENTUM
Due to the extreme nature of this work out you should only do it once per month the other 1 -2 workouts you may want to alternate with the following exercises, try close grip reverse bands or regular close grips, mule presses, lockouts you can also hook the bands up from the bottom up and do lighter weight for 8x3 of 5x3 after your done with your work sets drop the bar weight and do 2-3 sets of 20 reps for hypertrophy.
I want you to do these in a power rack starting with a set of green minis or purples one or the other, also around 80 lbs of chain, again you will need spotters do not due these without spotters.
1. Your first 2 sets should be the bar and the bands just to get the feel of the bands
2. Your next set should be the bar , bands and 40 lbs of chain
3. The next the bar, bands, and 80 lbs of chain. And then 160
4. Now start adding bar weight, you will need to do 3-4 sets until you get to a weight that forces you to grind when you get there do 5 singles, remember it should take 3-5 seconds to do a rep…
Your first wave should be done at 85% of your one rep max . 85% incleds bar and chain or bar and band weight meaning if you have a 675 squat you start with 200lbs of chain and 370 lbs on the bar..after 5 weeks you will start wave 2 the percentage will move up 5-10% depending on how stong you are and how fast you are moving the weight. You will also increase the bar weight 10-20 lbs every week.YOUR LIFTS SHOULD BE FAST AND STRONG AND TAKE NO LONGER THAN 3 SECONDS TO DESCEND AND 2 SECONDS UP FOR EACH REP
in each cycle for the bench and squat there are 15 weeks and 3 waves ,each wave consits of 5 weeks. hope this makes sense. the first three weeks of the bench and squat are spent using chain and bar weight the last two weeks of the wave are straight weight with the bench and bands with the squat. Your first wave is done at 85% combination chain and bar weight each wave for the next 3 waves will go up 10-20% increases so that you combination of band and bar weight or bar and chain weight exceeds 100% of your one rep max..
Saturday Flat Bench/ Skill Training
Remember when benching to make each rep count, maximize your arch, grip the bar like your breaking it in half, keep your feet firmly on the ground and pinch your shoulder blades tight. When you inhale hold your breath through the entire rep while pushing your abs into your belt. During your raw warm up keep your pinkie on the ring, when you move to shirt work put your index finger on the ring. You’re going to start your waves beginning with the 4 board for three weeks of straight bar weight and then 2 weeks with bar weight and chain. after this 5 week wave you will switch to the 3 board for 3 weeks of straight weight and then 2 weeks of bar and chain the 2 board with straight weight and then 2 weeks of bar and chain and then the 1 board for 3 weeks and then 2 weeks of bar and chain. DO NOT DO SPEED WORK EVER AGAIN. You will have to adjust you bar weight accordingly if you can handle more go up but not to the point of where you are struggling. work sets for bench and squat are all 5 sets of 2 reps.
Cycle 1
Wave 1
Week 1
Warm up raw
bx10 95x6 135x4 160x3 185x2 195x1 275x1
Shirt on week 1-3
4 board
365x3
405x1
455-475x5 sets x2 every week for the next three weeks you need to increase this weight by 10-15 lbs this is progressive overload,. Your lifts should be strong,cleand and take no more than 2 second to lock out. If your taking more than 2-3 seconds the weight is to heavy and you need to drop the bar weight
Flat Bench/ Skill Training
Week 4-5 with bar weight and active resistance
The goal here is to give your central nervous system a break. However with ESP ( Enhanced Strength and Performance) training you will maintain 90% or greater of your one rep max throughout your cycle with the use of bar and active resistance i.e.: chains. You will need at least 200 lbs of chain to get started. Set the chain up so that half of it deloads when the bar is touching your chest.
Warm up raw
bx10 95x6 135x4 160x3 185x2 195x1 275x1
Shirt on week 4-5
4 board
200-100 lbs chain x3
200-100lbs chain x1
200-200lbs chain x1
275-325 -200lbs chain 5x2every week for the next three weeks you need to increase this weight by 10-15 lbs this is progressive overload,. your lifts should be strong,cleand and take no more than 2 second to lock out. If your taking more than 2-3 seconds the weight is to heavy and you need to drop the bar weight
Static holds CNS ( Central Nervous System) Overload.
These are done for 8-10 second intervals Do these in a power rack only with the safety bars midway between your chest and lockout. Have at least 3 spotters. Put your shirt on get into a competition arch and form and hold the weight locked out for as long as you can no more than 10 seconds. Notice these are done only on the 2 weeks where you are using chain.
495 x 10 sec
Cycle 1
Wave 1
Week 2
Saturday Flat Bench/ Skill Training
Warm up raw
bx10 95x6 135x4 160x3 185x2 195x1 275x1
shirt on week 1-3
3 board
365x3
405x1
425-450x5x2 every week for the next three weeks you need to increase this weight by 10-15 lbs this is progressive overload,. your lifts should be strong,cleand and take no more than 2 second to lock out. If your taking more than 2-3 seconds the weight is to heavy and you need to drop the bar weight
shirt on week 4-5
3 board
200-100 lbs chain x3
200-100lbs chain x1
200-200lbs chain x1
275-300-200lbs chain 5x2every week for the next three weeks you need to increase this weight by 10-15 lbs this is progressive overload,. your lifts should be strong,cleand and take no more than 2 second to lock out. If your taking more than 2-3 seconds the weight is to heavey and you need to drp the bar weight
Static holds CNS ( Central Nervous System) Overload.
These are done for 8-10 second intervals Do these in a power rack only with the saftey bars midway between your chest and lockout..Have at least 3 spotters. put your shirt on get into a competition arch and form and hold the weight locked out for as long as you can no more than 10 seconds. Notice these are done only on the 2 weeks where you are using chain.
515 x 10 sec
Cycle 1
Wave 1
Week 3
Saturday Flat Bench/ Skill Training
Warm up raw
bx10 95x6 135x4 160x3 185x2 195x1 275x1
shirt on week 1-3
2 board
365x3
405x1
400-425x5x2 every week for the next three weeks you need to increase this weight by 10-15 lbs this is progressive overload,. your lifts should be strong,cleand and take no more than 2 second to lock out. If your taking more than 2-3 seconds the weight is to heavey and you need to drp the bar weight
Static holds
These are done for 8-10 second intervals
shirt on week 4-5
2 board
200-100 lbs chain x3
200-100lbs chain x1
200-200lbs chain x1
250-275-200lbs chain 5x2every week for the next three weeks you need to increase this weight by 10-15 lbs this is progressive overload,. your lifts should be strong,cleand and take no more than 2 second to lock out. If your taking more than 2-3 seconds the weight is to heavey and you need to drp the bar weight
Static holds CNS ( Central Nervous System) Overload.
These are done for 8-10 second intervals Do these in a power rack only with the saftey bars midway between your chest and lockout..Have at least 3 spotters. put your shirt on get into a competition arch and form and hold the weight locked out for as long as you can no more than 10 seconds. Notice these are done only on the 2 weeks where you are using chain.
530 x 10 sec
Cycle 1
Wave 1
Week 4
Saturday Flat Bench/ Skill Training
Warm up raw
bx10 95x6 135x4 160x3 185x2 195x1 275x1
shirt on week 1-3
1 board
365x3
405x1
380-415x5x2 every week for the next three weeks you need to increase this weight by 10-15 lbs this is progressive overload,. your lifts should be strong,cleand and take no more than 2 second to lock out. If your taking more than 2-3 seconds the weight is to heavey and you need to drp the bar weight
shirt on week 4-5
1 board
200-100 lbs chain x3
200-100lbs chain x1
200-200lbs chain x1
230-255-200lbs chain 5x2every week for the next three weeks you need to increase this weight by 10-15 lbs this is progressive overload,. your lifts should be strong,cleand and take no more than 2 second to lock out. If your taking more than 2-3 seconds the weight is to heavey and you need to drp the bar weight
Static holds CNS ( Central Nervous System) Overload.
These are done for 8-10 second intervals Do these in a power rack only with the saftey bars midway between your chest and lockout..Have at least 3 spotters. put your shirt on get into a competition arch and form and hold the weight locked out for as long as you can no more than 10 seconds. Notice these are done only on the 2 weeks where you are using chain.
550 x 10 sec
Last week
Saturday Flat Bench/ Skill Training
Warm up raw
bx10 95x6 135x4 160x3 185x2 195x1 275x1
shirt on week 1-3
full range
365x3
405x1
hit a max single
Tuesday flat bench zero momentum training all benching done with a close grip, When you get to your 5 work sets each rep should take 3-5 seconds or the weight is not heavy enough. This is designed to teach you how to grind weight and make your lockouts and presses very strong. D all your raw work with the same technique you use for your shirt , also do not worry about how strong your raw bench is anymore. A STRONG RAW BENCH DOES NOT EQUATE TO A STRONG SHIRT BENCH…
ZERO MOMENTUM
Due to the extreme nature of this work out you should only do it once per month the other 1 -2 workouts you may want to alternate with the following exercises, try close grip reverse bands or regular close grips, mule presses, lockouts you can also hook the bands up from the bottom up and do lighter weight for 8x3 of 5x3 after your done with your work sets drop the bar weight and do 2-3 sets of 20 reps for hypertrophy.
I want you to do these in a power rack starting with a set of green minis or purples one or the other, also around 80 lbs of chain, again you will need spotters do not due these without spotters.
1. Your first 2 sets should be the bar and the bands just to get the feel of the bands
2. Your next set should be the bar , bands and 40 lbs of chain
3. The next the bar, bands, and 80 lbs of chain. And then 160
4. Now start adding bar weight, you will need to do 3-4 sets until you get to a weight that forces you to grind when you get there do 5 singles, remember it should take 3-5 seconds to do a rep…
Accessory Tricep work
Tate presses or rolling extensions go to
www.elitefts.com for a picture on how to do these.
Using dumbbells find a weight you can handle for 8x6.
Pushdowns
Do these with the green mini bands
Use a weight you can handle for 8x15x20 reps.
Rolling extensions
5-10x6
Thursday Shoulders, Traps and Upper Back
Military Press or rack pulls
Use green mini bands with this exercise
Rack Pulls
Set rack just above the knee.
Do 4-5 sets of warm up 3 heavy triples and singles till you miss.
shrugs
shrugs are important to help stabilize the shoulders when benching. Use correct form and take your time do not bounce the reps.
Dumbbells
Warm up set 100 x20
135x15
160-200 lbs. 4x12-15
drop set 135x20
Alternate your dumbell shrugs every 3-4 weeks with barbells, Kelso shrugs and cable shrugs...I like to do 2 diffretn shrugs every workout....
front and side raises
20-30 lb dumbbells 4x15 front and side
t-bar rows
use a green mini band for these
135x10
185x8
225x8
270x5
