PTC PROGRESSIVE POUNDAGE PROGRAM BY MARKOS MARKOPOULOS

Transcription

1 PTC PROGRESSIVE POUNDAGE PROGRAM BY MARKOS MARKOPOULOS

2 INTRODUCTION The PTC PROGRESSIVE POUNDAGE PROGRAM came about as a direct result of the fact that quite a few lifters had progressed to what I regard as the intermediate stage of lifting. Basically, my standards for a novice are someone who can t squat 140kg, bench press 100kg or deadlift 180kg. Many lifters have passed this bench mark at PTC, with a host of others knocking at the door. This program will help anyone that has a few months lifting experience at the very least get to their goals sooner. In this program I will go over nutrition basics, I m hoping that for you to have progressed to this stage you should have a firm grasp on nutrition. I will cover assistance exercises, and which ones are right for you. I will help arrange your lifting in a sequence that should help achieve maximum results. This program is based on lifters performing raw lifts with no assistance gear. Lifters that use assistance gear may be able to make even larger jumps. The basis behind this program is progressive resistance. I have spoken about it many times in my newsletters, but it still seems to confuse many. Many lifters prefer structure in their lifting. They love to know beforehand what they re doing in the gym during their next session. This is the training manual that will help them for as long as they wish. There is no use by date for this manual. It can take you from 40kg to 400kg, the premise stays the same, progressive resistance in a structured form. This program has gone under plenty of testing with lifters at PTC. It has been changed a couple of times. I had lifters struggling with the weights and jumps, some of the gains at first were optimistic. We have ironed out the bugs and are seeing excellent results. The timing of the cycles is quite deliberate. Their needs to be a time frame. We also need some time to de-load. I don t believe in the 4-6 week de-load theory. I much prefer lifting heavy and hard for longer. The first few weeks of this program appear soft. Trust me, you ll need them later on. Read on to discover more about this program.

3 THE BIG THREE The corner stone of any strength program are the big three lifts, squat, bench press and deadlift. There are plenty of other great exercises, and you ll do them all in this program, but as long as these 3 lifts are going up, you re going to be getting bigger and stronger. The tables you will read later on are all for these 3 lifts. I favour these lifts over the Olympic lifts purely on the basis that they can be done in any commercial gym around the world by almost anyone of any age. Unfortunately the Olympic lifts require special equipment like bumper plates and platforms, as well as coaching. It doesn t mean we can t or don t use them, it s just that we modify them, simply to reap the benefits from these lifts without the draw backs. Instead of full clean and jerks, we ll simply power clean or hang clean. We will always press overhead, but not necessarily jerk it. We use the snatch grip deadlift as an assistance exercise for deadlifts. As far as performing the big three goes, here is my view on it. With the squat, I like a nice deep squat, not the parallel squat performed in powerlifting competition. I also like a medium stance and a bar placed high on the traps. I view the squat as an exercise, not an event. Remember, powerlifters squat the way they do because to them it s an event, to the rest of us, it s an exercise. When bench pressing, the bar must touch the chest. Simple. The bum cannot leave the bench. If you are training for a powerlifting competition, practice pausing on the chest for a second or two for the last 4-6 weeks before a comp. Use a wider than shoulder width and lower the bar to the nipples or just lower. The deadlift starts with the bar at your feet, very close or touching the shins, and is locked out, shoulders back, legs straight. Control the bar back to the floor, don t bounce it, and then repeat. Keeping the bar touching your body the whole way will ensure you are doing the lift correctly. Don t round your back at the bottom. Some lifters have difficulty keeping a flat back. Work on it. I am assuming some of you guys reading this can go 140/100/180kg. If so, I m sure you already know how to perform these lifts correctly. If you are way off these lifts, get help from a strength coach if you have any issues with form. Exercising with incorrect form can be very dangerous. Most are frightened by the weight, I am frightened by the form. Lifting heavy weights in correct form is not dangerous as long as you re not reckless.

4 NUTRITION To get stronger, you need to get bigger. It s not an absolute, but I know of no better way. It s very possible to get stronger and stay the same weight, it s just that it takes longer. You should eat 6 meals a day, each meal consisting of protein, carbs and essential fats. Chicken, steak, fish, eggs are your best sources of protein. For the skinny guys, milk is your friend. Save the protein shakes for after sessions. Vegetables and fruits should be your main source of carbohydrates. For the skinny guys, rice, pasta and grain bread will help. I like olive oil, avocados, olives and nuts for my EFA s. You can also buy fish oil tabs if you wish. That s how simple nutrition is for someone looking to get as big and strong as they can. For a guy looking to gain plenty of muscle, multiply your weight in kilograms by 4.5 and that should be your caloric goal. A 100kg lifter should aim for 4500 calories. Aim for 4gms of protein per kg of bodyweight. If you find you are struggling to complete your prescribed weights for that session, and you have repeated that week 2-3 times, you re not eating enough. The nutrition advice here is for a strength athlete trying to get very strong. There is much more to nutrition for a guy wanting to get body fat down to single digit figures. The more quality food that you eat, the better your chances for success. If you ve read this far, you need to take a break and drink a glass of milk, go on then.

5 ASSISTANCE EXERCISES Why do we need to do assistance exercises if we have already lifted heavy weights for minutes on the big three? You don t, but it will certainly help your progress if you do. There will be some sessions where you simply don t have time, it s no big deal. As long as you work hard on the basics, you ve done well. Assistance work can play a big part in a helping eradicate a weakness. Tricep work for a weak lockout in the bench, good mornings for a weak back, lunges to balance the strength between your legs. Weights, reps and sets are not nearly as important on these exercises. I don t feel you should go to failure, but I do believe in increasing the weights regularly. Performing 3-4 sets on 3-4 exercises with around 5-12 reps is plenty. Keep the rest periods down to 60 seconds, really push these. For squats, I like these exercises. Front squats Box squats Box jumps Lunges Stiff leg deadlifts Bulgarian split squats Step ups Sprints For bench press I like Close grip bench press Overhead pressing Bench with bands Rack presses Speed benching Bench with chains Dips Skull crushers For deadlifts I like Good mornings Hyperextensions Snatch grip deadlifts Rack pulls Ukrainian deadlifts Bent rows Stiff leg deadlifts Cleans hang, power or full Shrugs Chins

6 FREQUENCY For most lifters, three times a week will be perfect. Squat on Monday, Bench on Wednesday and Deadlift on Friday. This is the basic system we use at PTC. Some of my lifters like to train a fourth day. On this day they do overhead pressing, cleans, curls, chins, speed benching and basically anything they miss doing during the week. It can also be used to work one of the lifts that s lagging twice a week. As long as you are eating enough to recover, this will pose no problems. You just use common sense and make sure that you are progressing with that lift. If the time comes and progress stops, go back to once a week. It s also not a bad idea to do some conditioning work. Kettlebells are fantastic for this, as are sprints. There is no point squatting 250kg if you can t walk up a flight of stairs. Performing Strongman type lifts is also great for a fourth day, we have Sandbags, Stones and Kegs at PTC, they seem to do the trick. If you are a overweight and need to lose a few kg, this fourth day is a great idea. In my experience very few strength athletes eat well enough to recover from any more training over a prolonged period. You may be able to recover from 5-6 heavy sessions a week for a short period, but eventually something has to give. If you really need to lose fat more than you need to get strong, by all means train as often as you like, just make sure you have a coach watching you ready to make any adjustments.

7 THE PROGRAM What will follow is a series of tables. These will start at 40kg and go through to 320kg. The reason I am starting them at 40kg is for the ladies. Up till 200kg, the jumps between the tables are 5kg, we then move onto 10kg. After deadlifting 220kg, I m sure you ll want your next 11 week cycle to take you beyond 225kg. If not, this program may not be for you. The cycles are 11 weeks long. You should get through 4 cycles per year. That s 44 weeks, which leaves 8 weeks. At the end of each cycle, I want you to do whatever you like, no structure. You can rest, do bodybuilding, train the whole body, curls for 2 weeks, it doesn t matter. It will allow you to freshen up your mind and body, this is very important. Go and jog for all I care, you ve earned it. To choose where you begin, you must know your PB. If your bench PB is 120kg right now, I would aim for kg. It will depend on how difficult that PB was and whether you think you could do more. Whether you plan on increasing your bodyweight or not will play a role. If you were to only increase each cycle by 10kg, and you were successful for each of the 4 cycles, calculate where you ll be in a year. I have one lifter who currently goes 220/150/260kg. In a year he could be squatting 260kg, benching 190kg and deadlifting 300kg, totally raw, that would make him a very special lifter. With deadlifts, you can try 20-30kg increases initially, bench press is best around 10-15kg. If you ve never done anything like this before, you ll gain more than most. If you are a very experienced strong lifter, 10kg jumps will work best for you. There is no correct amount to jump, but if you dislike failure and are very patient, then 10kg jumps will work best. Two years of hard work will have you adding 80kg to each of the 3 lifts. If you don t think this is possible, please refer to the PTC website and read the competition results and newsletters. Training hard and heavy consistently on a structured program, supported by adequate nutritious food is still, and always will be, the best way to get stronger. Remember...stronger is always better.

8 40 Week 1 30 x x x5 25 x5 25 x5 Week 2 30 x5 30 x x x x5 Week x1 30 x5 30 x x x5 Week x x3 30 x x x5 Week 5 30 x x3 30 x5 30 x5 30 x5 Week 6 30 x1 30 x1 35 x x3 30 x5 Week 7 30 x x1 35 x1 35 x1 35 x2 30 x3 Week 8 30 x x1 35 x x x x3 Week 9 30 x1 35 x x x x x5 Week x1 35 x x1 40 x1 35 x3 35 x3 Week x1 35 x x1 40 x1 45 Week x x5 30 x5 30 x5 30 x5 Week 2 35 x x x5 30 x5 30 x5 Week x1 35 x x x x5 Week x2 35 x3 35 x x x5 Week x x3 35 x x x5 Week x1 35 x x3 35 x3 35 x5 Week 7 35 x1 35 x1 40 x1 40 x x2 35 x3 Week 8 35 x1 35 x1 40 x x x1 35 x3 Week 9 35 x x x x1 35 x5 35 x5 Week x x x1 45 x x x3 Week x1 40 x x1 45 x1 50 Week x5 35 x5 35 x x x5 Week x x5 35 x5 35 x5 35 x5 Week 3 35 x1 40 x x5 35 x5 35 x5 Week 4 35 x2 40 x x5 35 x5 35 x5 Week x x3 40 x x x5 Week x1 40 x x3 40 x x5 Week x1 40 x1 45 x1 45 x x x3 Week x1 40 x1 45 x x x1 40 x3 Week x x x x1 40 x5 40 x5 Week x x x1 50 x x x3 Week x1 45 x x1 50 x1

9 55 Week 1 40 x x x5 35 x5 35 x5 Week x5 40 x x x x5 Week x x5 40 x x x5 Week x2 45 x x x x5 Week 5 40 x2 45 x x5 40 x5 40 x5 Week 6 40 x x x3 45 x x5 Week x1 45 x x x x x3 Week x1 45 x1 50 x1 50 x1 50 x1 45 x3 Week x x1 50 x x1 45 x5 45 x5 Week x x x x x x3 Week x x x1 55 x1 60 Week x x5 40 x5 40 x5 40 x5 Week 2 45 x x x5 40 x5 40 x5 Week x x x x x5 Week x x3 45 x x x5 Week x2 50 x x x x5 Week x x1 50 x x3 45 x5 Week 7 45 x x x x1 50 x2 45 x3 Week 8 45 x x1 55 x1 55 x1 55 x x3 Week 9 45 x1 50 x1 55 x x x x5 Week x1 50 x x x1 50 x3 50 x3 Week x x x1 60 x1 65 Week x5 45 x5 45 x x x5 Week 2 50 x x5 45 x5 45 x5 45 x5 Week 3 45 x1 50 x x5 45 x5 45 x5 Week 4 45 x x3 50 x5 45 x5 45 x5 Week x x3 50 x x x5 Week x1 50 x1 55 x x3 50 x5 Week 7 50 x x x x1 55 x2 50 x3 Week 8 50 x x x1 60 x1 60 x x3 Week 9 50 x1 55 x1 60 x x x x5 Week x1 55 x x x1 55 x3 55 x3 Week x x x1 65 x1

10 70 Week 1 50 x5 50 x x5 45 x5 45 x5 Week x5 50 x5 50 x x x5 Week 3 50 x1 55 x5 50 x5 50 x5 50 x5 Week 4 50 x2 55 x x5 50 x5 50 x5 Week 5 50 x x3 55 x5 50 x5 50 x5 Week 6 50 x1 55 x1 60 x3 55 x x5 Week x1 55 x x x1 60 x x3 Week x1 55 x x1 65 x1 65 x1 55 x3 Week x1 60 x1 65 x x1 55 x5 55 x5 Week x1 60 x x x1 60 x3 60 x3 Week x x x1 70 x1 75 Week 1 55 x x5 50 x5 50 x5 50 x5 Week x5 55 x x5 50 x5 50 x5 Week x x5 55 x x x5 Week x2 60 x x x x5 Week 5 55 x x x5 55 x5 55 x5 Week 6 55 x x1 65 x3 60 x x5 Week x1 60 x1 65 x1 65 x1 65 x x3 Week x1 60 x x1 70 x1 70 x1 60 x3 Week x1 65 x1 70 x x1 60 x5 60 x5 Week x1 65 x x x1 65 x3 65 x3 Week x1 65 x x1 75 x1 80 Week x5 55 x5 55 x x x5 Week 2 60 x x5 55 x5 55 x5 55 x5 Week 3 55 x x x5 55 x5 55 x5 Week 4 55 x2 65 x3 60 x5 55 x5 55 x5 Week x2 65 x x x x5 Week x x x3 65 x3 60 x5 Week 7 60 x1 65 x1 70 x1 70 x x2 60 x3 Week 8 60 x1 65 x x1 75 x1 75 x1 65 x3 Week 9 60 x x1 75 x1 75 x1 65 x5 65 x5 Week x x1 75 x x x x3 Week x1 70 x1 75 x1 80 x1

11 85 Week x5 60 x x5 55 x5 55 x5 Week 2 65 x x5 60 x x x5 Week 3 60 x1 65 x x5 60 x5 60 x5 Week 4 60 x x3 65 x5 60 x5 60 x5 Week x2 70 x3 65 x x x5 Week x1 65 x x x3 65 x5 Week 7 65 x x1 75 x1 75 x x2 65 x3 Week 8 65 x x x x x x3 Week 9 65 x x x1 80 x x x5 Week x x1 80 x x x x3 Week x1 75 x1 80 x1 85 x1 90 Week 1 65 x x5 60 x x x5 Week x5 65 x x5 60 x5 60 x5 Week x1 70 x5 65 x x x5 Week x x x x x5 Week 5 65 x2 75 x3 70 x5 65 x5 65 x5 Week 6 65 x1 70 x x x x5 Week x x1 80 x1 80 x x x3 Week x x1 80 x x x x3 Week x x x1 85 x x x5 Week x x1 85 x x x x3 Week x1 80 x1 85 x1 90 x1 95 Week 1 70 x x5 65 x x x5 Week x5 70 x x5 65 x5 65 x5 Week x x5 70 x x x5 Week x2 75 x x x x5 Week 5 70 x x x5 70 x5 70 x5 Week 6 70 x x1 80 x3 75 x x5 Week x1 75 x x x1 80 x x3 Week x1 75 x1 85 x x x1 75 x3 Week x1 80 x x1 90 x1 75 x5 75 x5 Week x1 80 x1 90 x x1 80 x3 80 x3 Week x x1 90 x1 95 x1

12 100 Week x5 70 x x5 65 x5 65 x5 Week 2 75 x x5 70 x x x5 Week 3 70 x x x5 70 x5 70 x5 Week 4 70 x2 80 x3 75 x5 70 x5 70 x5 Week x x x x x5 Week x x1 85 x3 80 x3 75 x5 Week 7 75 x1 80 x x x1 85 x2 75 x3 Week 8 75 x1 80 x1 90 x x x1 80 x3 Week 9 75 x1 85 x x1 95 x1 80 x5 80 x5 Week x1 85 x1 95 x x1 85 x3 85 x3 Week x x1 95 x1 100 x1 105 Week 1 75 x x5 70 x x x5 Week 2 80 x5 75 x x5 70 x5 70 x5 Week x x5 75 x x x5 Week x2 85 x3 80 x x x5 Week 5 75 x x x5 75 x5 75 x5 Week 6 75 x x1 90 x3 85 x3 80 x5 Week 7 80 x1 85 x x x1 90 x2 80 x3 Week 8 80 x1 85 x1 95 x x x1 85 x3 Week 9 80 x1 90 x x1 100 x1 85 x5 85 x5 Week x1 90 x1 100 x x1 90 x3 90 x3 Week x x1 100 x1 105 x1 110 Week 1 80 x x5 75 x x x5 Week x5 80 x x5 75 x5 75 x5 Week x1 85 x5 80 x x x5 Week x x x x x5 Week 5 80 x2 90 x3 85 x5 80 x5 80 x5 Week 6 80 x1 85 x x x x5 Week x x x x x x3 Week x x1 100 x x x x3 Week x x x1 105 x x x5 Week x x1 105 x x x x3 Week x x1 105 x1 110 x1

13 115 Week x5 80 x x5 75 x5 75 x5 Week x x5 80 x x x5 Week 3 80 x1 90 x x5 80 x5 80 x5 Week 4 80 x x x5 80 x5 80 x5 Week x2 95 x3 90 x x x5 Week x1 90 x x x x5 Week x x1 100 x1 100 x x x3 Week x x x x x x3 Week x x x1 110 x x x5 Week x x1 110 x x x x3 Week x1 100 x1 110 x1 115 x1 120 Week x5 85 x5 80 x x x5 Week 2 90 x x5 85 x5 80 x5 80 x5 Week 3 85 x x x5 85 x5 85 x5 Week 4 85 x2 95 x3 90 x5 85 x5 85 x5 Week x2 100 x x x x5 Week x x x3 95 x3 90 x5 Week 7 90 x1 95 x1 105 x1 105 x x2 90 x3 Week 8 90 x1 95 x x1 110 x1 110 x1 95 x3 Week 9 90 x x1 110 x1 115 x1 95 x5 95 x5 Week x x1 115 x x x x3 Week x1 105 x1 115 x1 120 x1 125 Week 1 90 x x5 85 x x x5 Week 2 95 x5 90 x x5 85 x5 85 x5 Week x x5 90 x x x5 Week x2 100 x3 95 x x x5 Week 5 90 x x x5 90 x5 90 x5 Week 6 90 x x x3 100 x3 95 x5 Week 7 95 x1 100 x1 110 x1 110 x x2 95 x3 Week 8 95 x1 100 x x1 115 x1 115 x1 100 x3 Week 9 95 x x1 115 x1 120 x1 100 x5 100 x5 Week x x1 120 x x x x3 Week x1 110 x1 120 x1 125 x1

14 130 Week 1 95 x5 90 x x5 85 x5 85 x5 Week x5 95 x5 90 x x x5 Week 3 90 x1 100 x5 95 x5 90 x5 90 x5 Week 4 90 x2 105 x x5 90 x5 90 x5 Week 5 95 x x3 100 x5 95 x5 95 x5 Week 6 95 x1 100 x1 110 x3 105 x x5 Week x1 105 x1 115 x1 115 x1 110 x x3 Week x1 105 x x1 120 x1 120 x1 105 x3 Week x1 110 x1 120 x x1 105 x5 105 x5 Week x1 110 x x x1 110 x3 110 x3 Week x1 115 x x1 130 x1 135 Week x5 95 x5 90 x x x5 Week x x5 95 x5 90 x5 90 x5 Week 3 95 x1 105 x x5 95 x5 95 x5 Week 4 95 x x x5 95 x5 95 x5 Week x x3 105 x x x5 Week x1 105 x1 115 x x x5 Week x x x x1 115 x x3 Week x x x1 125 x1 125 x x3 Week x1 115 x1 125 x x x x5 Week x1 115 x x x1 115 x3 115 x3 Week x x x1 135 x1 140 Week x x5 95 x5 90 x5 90 x5 Week x x x5 95 x5 95 x5 Week x x x x x5 Week x x3 105 x x x5 Week x2 115 x x x x5 Week x x1 120 x x3 105 x5 Week x x x x1 120 x2 105 x3 Week x x1 125 x1 130 x1 130 x x3 Week x1 120 x1 130 x x x x5 Week x1 120 x x x1 120 x3 120 x3 Week x x x1 140 x1

15 145 Week x x x5 95 x5 95 x5 Week x5 105 x x x x5 Week x x5 105 x x x5 Week x2 115 x3 110 x x x5 Week x2 120 x x5 105 x5 105 x5 Week x x x3 115 x3 110 x5 Week x1 115 x x x x2 110 x3 Week x1 115 x1 130 x1 135 x1 135 x1 115 x3 Week x x1 135 x x1 115 x5 115 x5 Week x x x x x x3 Week x x x1 145 x1 150 Week x5 105 x x x x5 Week x5 110 x5 105 x x x5 Week x x5 110 x5 105 x5 105 x5 Week x2 120 x x5 105 x5 105 x5 Week x2 125 x x5 110 x5 110 x5 Week x x x3 120 x x5 Week x1 120 x x x x x3 Week x1 120 x1 135 x1 140 x1 140 x1 120 x3 Week x x1 140 x x1 120 x5 120 x5 Week x x x x x x3 Week x x x1 150 x1 155 Week x x5 105 x5 100 x5 100 x5 Week x x x5 105 x5 105 x5 Week x1 120 x x x x5 Week x2 125 x x x x5 Week x x3 120 x x x5 Week x1 120 x x3 125 x x5 Week x1 125 x1 135 x1 135 x x x3 Week x1 125 x1 140 x x x1 125 x3 Week x x x x1 125 x5 125 x5 Week x x x1 150 x x x3 Week x1 135 x x1 155 x1

16 160 Week x x x5 105 x5 105 x5 Week x5 115 x x x x5 Week x1 125 x5 115 x x x5 Week x x3 120 x x x5 Week x x3 125 x5 115 x5 115 x5 Week x1 125 x1 135 x x3 120 x5 Week x x1 140 x1 140 x1 135 x2 120 x3 Week x x1 145 x x x x3 Week x1 135 x x x x x5 Week x1 135 x x1 155 x1 135 x3 135 x3 Week x1 140 x x1 160 x1 165 Week x5 115 x x x x5 Week x5 120 x5 115 x x x5 Week x x5 120 x5 115 x5 115 x5 Week x x3 125 x5 115 x5 115 x5 Week x2 135 x x5 120 x5 120 x5 Week x x1 140 x x3 125 x5 Week x x1 145 x1 145 x1 140 x2 125 x3 Week x x x x x x3 Week x1 140 x x x x x5 Week x1 140 x x1 160 x1 140 x3 140 x3 Week x1 145 x x1 165 x1 170 Week x5 120 x5 115 x5 110 x5 110 x5 Week x x5 120 x5 115 x5 115 x5 Week x x x5 120 x5 120 x5 Week x2 135 x x5 120 x5 120 x5 Week x2 140 x x x x5 Week x x1 145 x3 135 x x5 Week x1 135 x1 150 x1 150 x1 145 x x3 Week x1 135 x x x x1 135 x3 Week x1 145 x x x1 135 x5 135 x5 Week x1 145 x x1 165 x1 145 x3 145 x3 Week x1 150 x x1 170 x1

17 175 Week x x x5 115 x5 115 x5 Week x x x x x5 Week x1 135 x x x x5 Week x2 140 x x x x5 Week x2 145 x3 135 x x x5 Week x1 135 x1 150 x3 140 x x5 Week x1 140 x x x1 150 x x3 Week x1 140 x x x x1 140 x3 Week x1 150 x x x1 140 x5 140 x5 Week x1 150 x x1 170 x1 150 x3 150 x3 Week x x x1 175 x1 180 Week x5 125 x x x x5 Week x5 130 x5 125 x x x5 Week x1 140 x5 130 x5 125 x5 125 x5 Week x2 145 x3 135 x5 125 x5 125 x5 Week x x3 140 x5 130 x5 130 x5 Week x1 140 x x3 145 x3 135 x5 Week x1 145 x x x x2 135 x3 Week x1 145 x x x x1 145 x3 Week x x x1 170 x1 145 x5 145 x5 Week x x1 170 x1 175 x x x3 Week x x1 170 x1 180 x1 185 Week x5 130 x5 125 x5 120 x5 120 x5 Week x5 135 x5 130 x5 125 x5 125 x5 Week x x5 135 x5 130 x5 130 x5 Week x x3 140 x5 130 x5 130 x5 Week x x x5 135 x5 135 x5 Week x x x x3 140 x5 Week x x x x x2 140 x3 Week x x x1 170 x1 170 x x3 Week x x1 170 x1 175 x x x5 Week x x1 175 x1 180 x x x3 Week x x1 175 x1 185 x1

18 190 Week x x x x x5 Week x x x x x5 Week x x x x x5 Week x x x x x5 Week x x x x x5 Week x x x x x5 Week x x x x x x3 Week x x1 170 x1 175 x1 175 x x3 Week x x1 175 x1 180 x x x5 Week x x1 180 x1 185 x x x3 Week x x1 180 x1 190 x1 195 Week x x x x x5 Week x x x x x5 Week x1 150 x x x x5 Week x2 155 x x x x5 Week x2 160 x3 150 x x x5 Week x1 150 x1 165 x3 155 x x5 Week x1 155 x1 170 x1 170 x1 165 x x3 Week x1 155 x1 175 x1 180 x1 180 x1 155 x3 Week x1 165 x1 180 x1 185 x1 155 x5 155 x5 Week x1 165 x1 185 x1 190 x1 165 x3 165 x3 Week x1 170 x1 185 x1 195 x1 200 Week x5 140 x5 135 x5 130 x5 130 x5 Week x5 145 x5 140 x5 135 x5 135 x5 Week x1 155 x5 145 x5 140 x5 140 x5 Week x2 160 x3 150 x5 140 x5 140 x5 Week x2 165 x3 155 x5 145 x5 145 x5 Week x1 155 x1 170 x3 160 x3 150 x5 Week x1 160 x1 175 x1 175 x1 170 x2 150 x3 Week x1 160 x1 180 x1 185 x1 185 x1 160 x3 Week x1 170 x1 185 x1 190 x1 160 x5 160 x5 Week x1 170 x1 190 x1 195 x1 170 x3 170 x3 Week x1 175 x1 190 x1 200 x1

19 210 Week x x x x x5 Week x x x x x5 Week x x x x x5 Week x x x x x5 Week x x x x x5 Week x x x x x5 Week x x1 185 x1 185 x x x3 Week x x1 190 x1 195 x1 195 x x3 Week x x1 195 x1 200 x x x5 Week x x1 200 x1 205 x x x3 Week x1 185 x1 200 x1 210 x1 220 Week x5 155 x x x x5 Week x5 160 x5 155 x x x5 Week x1 170 x5 160 x5 155 x5 155 x5 Week x2 175 x3 165 x5 155 x5 155 x5 Week x x3 170 x5 160 x5 160 x5 Week x1 170 x x3 175 x3 165 x5 Week x1 175 x x x x2 165 x3 Week x1 175 x x x x1 175 x3 Week x x x1 210 x1 175 x5 175 x5 Week x x1 210 x1 215 x x x3 Week x x1 210 x1 220 x1 230 Week x5 160 x5 155 x5 150 x5 150 x5 Week x x5 160 x5 155 x5 155 x5 Week x x x5 160 x5 160 x5 Week x2 185 x x5 160 x5 160 x5 Week x2 190 x x x x5 Week x x1 195 x3 185 x x5 Week x1 185 x x x1 195 x x3 Week x1 185 x x x x1 185 x3 Week x1 195 x x x1 185 x5 185 x5 Week x1 195 x x1 225 x1 195 x3 195 x3 Week x x x1 230 x1

20 240 Week x x x5 155 x5 155 x5 Week x5 175 x x x x5 Week x1 185 x5 175 x x x5 Week x x3 180 x x x5 Week x x3 185 x5 175 x5 175 x5 Week x1 185 x1 205 x x3 180 x5 Week x x1 210 x1 210 x1 205 x2 180 x3 Week x x1 215 x x x x3 Week x1 205 x x x x x5 Week x1 205 x x1 235 x1 205 x3 205 x3 Week x1 210 x x1 240 x1 250 Week x5 175 x5 170 x x x5 Week x x5 175 x5 170 x5 170 x5 Week x1 195 x x5 175 x5 175 x5 Week x2 200 x x5 175 x5 175 x5 Week x x3 195 x x x5 Week x1 195 x x3 200 x x5 Week x1 200 x1 220 x1 220 x x x3 Week x1 200 x1 225 x x x1 200 x3 Week x x x x1 200 x5 200 x5 Week x x x1 245 x x x3 Week x1 220 x x1 250 x1 260 Week x x5 175 x5 170 x5 170 x5 Week x x x5 175 x5 175 x5 Week x x x x x5 Week x x3 195 x x x5 Week x2 215 x x x x5 Week x x1 220 x x3 195 x5 Week x x x x1 220 x2 195 x3 Week x x1 235 x1 240 x1 240 x x3 Week x1 220 x1 240 x x x x5 Week x1 220 x x x1 220 x3 220 x3 Week x x x1 260 x1

21 270 Week x5 190 x x5 175 x5 175 x5 Week x5 195 x5 190 x x x5 Week x1 210 x5 195 x5 190 x5 190 x5 Week x2 215 x x5 190 x5 190 x5 Week x x3 210 x5 195 x5 195 x5 Week x1 210 x1 230 x3 215 x x5 Week x1 215 x x x1 230 x x3 Week x1 215 x x1 250 x1 250 x1 215 x3 Week x1 230 x1 250 x x1 215 x5 215 x5 Week x1 230 x x x1 230 x3 230 x3 Week x x x1 270 x1 280 Week x5 195 x5 190 x x x5 Week x x5 195 x5 190 x5 190 x5 Week x x x5 195 x5 195 x5 Week x2 225 x3 210 x5 195 x5 195 x5 Week x2 230 x x x x5 Week x x x3 225 x3 210 x5 Week x1 225 x1 245 x1 245 x x2 210 x3 Week x1 225 x x1 260 x1 260 x1 225 x3 Week x x1 260 x1 265 x1 225 x5 225 x5 Week x x1 265 x x x x3 Week x1 245 x1 265 x1 280 x1 290 Week x x5 195 x x x5 Week x5 210 x x5 195 x5 195 x5 Week x1 225 x5 210 x x x5 Week x x x x x5 Week x2 240 x3 225 x5 210 x5 210 x5 Week x1 225 x x x x5 Week x x1 255 x1 255 x x x3 Week x x1 260 x x x x3 Week x x x1 275 x x x5 Week x x1 275 x x x x3 Week x1 255 x1 275 x1 290 x1

22 300 Week x5 210 x x5 195 x5 195 x5 Week x x5 210 x x x5 Week x x x5 210 x5 210 x5 Week x2 240 x3 225 x5 210 x5 210 x5 Week x x x x x5 Week x x1 255 x3 240 x3 225 x5 Week x1 240 x x x1 255 x2 225 x3 Week x1 240 x1 270 x x x1 240 x3 Week x1 255 x x1 285 x1 240 x5 240 x5 Week x1 255 x1 285 x x1 255 x3 255 x3 Week x x1 285 x1 300 x1 310 Week x x5 210 x x x5 Week x5 225 x x5 210 x5 210 x5 Week x1 240 x5 225 x x x5 Week x x x x x5 Week x2 255 x3 240 x5 225 x5 225 x5 Week x1 240 x x x x5 Week x x x x x x3 Week x x1 280 x x x x3 Week x x x1 295 x x x5 Week x x1 295 x x x x3 Week x x1 295 x1 310 x1 320 Week x5 225 x5 215 x x x5 Week x x5 225 x5 215 x5 215 x5 Week x x x5 225 x5 225 x5 Week x2 255 x3 240 x5 225 x5 225 x5 Week x2 265 x x x x5 Week x x x3 255 x3 240 x5 Week x1 255 x1 280 x1 280 x x2 240 x3 Week x1 255 x x1 295 x1 295 x1 255 x3 Week x x1 295 x1 305 x1 255 x5 255 x5 Week x x1 305 x x x x3 Week x1 280 x1 305 x1 320 x1

23 THE SUMMARY Now I hope the above tables make sense to everyone. Simply choose your new desired PB and do the weeks one at a time. Use the table for all 3 of the lifts, bench, squat and deadlift. If you can bench 100kg, go to week 1 of 110kg and do it. If successful, do week 2 the next week. If you fail a week, which everyone will sooner or later, just try it again the following week. If you fail 4 times in a row, you re not eating enough or you ve set too high a goal. The program will tell you where you re at. The impatient lifters will skip the easy weeks and go to week 3 or 4. They will be found out eventually. You ve got to pay your dues. As someone smarter and more famous than me once said There is no shortcut to any place worthwhile. If you re not going to be pleased by 40kg increases in each of your big three lifts, then you re not a true strength athlete as far as I m concerned. There are very, very few lifters who can make that kind of progress for more than one year at a time. I hope you feel this program is worth the $20 you paid. It should serve you for many years. It s basic without any technical jargon, no need to make myself out to be too smart. Getting big and strong is not rocket science. Armed with this program you really have no excuse not to succeed. Good luck Stay Strong, stay Raw Markos and all the PTC gang.