EliteFTS Beginners Program - Sort Of:)

After Spring 2006 PRT, I took too long a layoff, got demotivated, got food poisoning, the cracked a rib. Not a good beginning.

This time, still sore from the run, my layoff was just the weekend. Good thing the first day of this program is Dynamic Bench Day, so the legs get a break.

I've had the EliteFTS' Beginners Manual for a while now and am just now using it. Normally, it is 12 weeks long, but I added 6 more. After a long time of 2-3 squat and deadlift days a week for months, I didn't want to start out with either. Plus I had some unfinished business. So, the ME days for the first 6 weeks are back movements, not benches: Hoist Neutral Grip Chinups and Hammer ISO Rows, and then I will be where I want to be back wise. The ME days for squat/DL will be arched back good mornings and 13" front box squats: I want my good morning at least to be 260 lbs single/255 lbs triple, and my front squat to be 85% of my best box back at the same height. Everything else is pretty much like the book. Which means no accomodating resistance (chains/bands), 3x3 of heavy boards/rack lockouts after dynamic bench, and a good volume of accessory work. I've jury rigged a reverse hyper using a GHR and bands, so I'll be using that. The only thing I've added is bicep work on bench days, and calf work on leg days. My goals are a 250 lbs bench, a 365 lbs squat, and a 405 lbs deadlift. Right now, I'm starting with my PRs from the Virtual Meet (315 SQ, 215 BP, 365 DL).

My reasons for this program is mainly because a lot of the repetition work I've done utilizes weights I've done before for the most part. Though I obviously do get stronger, I want a radical shift in strength to push the rep work to new heights. That, and I want numbers I've never had before.

I'll get the running stuff figured out soon enough. Until then, let's go. As always, all notation is weight x reps x sets.



Dynamic Bench Press (60 seconds rest): 130x3x8. My form got better midway. It's been a while, so my speed benches are a bit sloppy.

2-Board Bench Press (60 seconds rest): 135x3, 165x3, 195x3. Done just to establish a baseline. Did not go to failure. The weight felt heavy at the end, my body has got to get used to lifting heavy.

Incline Blast Strap Pushups: 30 reps in 5 sets (9, 7, 6, 5, 3 reps).

DB Rows (Elbows In): 50x10x3

Superset:
Nosebreakers: 40x12x4
Preacher Curls: 40x12x4

This workout felt like a relief. Not very draining at all. Especially after the last few weeks.