Wade Hanna

**The Schedule**
Week #	Speed Bench Day Day 1	Deadlift/Squat Day Day 2	Bench Special Exercises Day 3	Squat Speed Day Day 4
1 & 2	Bench Press (4 grips) 8x3/ 1x3 Comp. Grip/ 3@80% Comp. Grip Cambered Bar Bench 2x3 @ Train weight Low Incline Barbell 4x5 Tricep Extensions 4x8 Side & Rear Laterals 3x8 Icarian Rows (Hi/Low grip) 3x5-8/grip Hammer Curls 3x8 Reverse Back Raises 4x6-8 Calves 4x8-10	Zercher Lifts (warm-up!) 5x1 @ 60-70% of max* *note: Take 70% of DL max and then 60-70% of that amount to find work weight. Power Pulls 4x5 Close-Grip Pulldowns 3x8 Weigthed Back Raises 4x15 Weighted Abs 4x15-20	Floor Presses 5x1 @ 80% Dumbell Decline 2x15 (Palms Facing) Dumbell Floor Crushers 4x5-7 Plate Raises 4x10 Barbell Shrugs 4x5 Wide Pulldowns 3x15 Calves 4x15-20	Box Squats 10/9x3 @50/55% (16" Box) 2x1 @ 80% Pulley Pull throughs 4x8 Weighted Back Raises 4x8 Weighted Abs 4x6-8
3	Bench Press (4 Grips) 8x3/1x3 Comp. Grip/ 3@80% Comp. Grip Cambered Bar Bench 2x3 @ Train weight Low Incline Barbell 4x5 Tricep Extensions 4x8 Side & Rear Laterals 3x8 Icarian Rows (Hi/Low grip) 3x5-8/grip Hammer Curls 3x8 Reverse Back Raises 4x6-8 Calves 4x8-10	Deadlift 15x1 @ 65% (50 sec. Rest) Power Pulls 4x5 Close-Grip Pulldowns 3x8 Weigthed Back Raises 4x15 Weighted Abs 4x15-20	Floor Presses 5x1 @ 80% Dumbell Decline 2x15 (Palms Facing) Dumbell Floor Crushers 4x5-7 Plate Raises 4x10 Barbell Shrugs 4x5 Wide Pulldowns 3x15 Calves 4x15-20	Box Squats 8x3 @60% (16" Box) 2x1 @ 80% Pulley Pull throughs 4x8 Weighted Back Raises 4x8 Weighted Abs 4x6-8
4	Bench Press (4 Grips) 8x3/1x3 Comp. Grip/ 3@80% Comp. Grip Cambered Bar Bench 2x3 @ Train weight Low Incline Barbell 4x5 Tricep Extensions 4x8 Side & Rear Laterals 3x8 Icarian Rows (Hi/Low grip) 3x5-8/grip Hammer Curls 3x8 Reverse Back Raises 4x6-8 Calves 4x8-10	Deadlifts 15x1 @ 70% (50 secs. Rest) Power Pulls 4x5 Close-Grip Pulldowns 3x8 Weigthed Back Raises 4x15 Weighted Abs 4x15-20	Floor Presses (set new 1RM) Dumbell Decline 2x15 (Palms Facing) Dumbell Floor Crushers 4x5-7 Plate Raises 4x10 Barbell Shrugs 4x5 Wide Pulldowns 3x15 Calves 4x15-20	Box Squats 10x3 @50% (14" box) 2x1 @80% Deadlift from Shins 2x20 Seated Good Mornings 3x15 Weighted Back Raises 4x8 Weighted Abs 4x6-8
5	Bench Press (4 Grips) 8x3/1x3 Comp. Grip/ 3@80% Comp. Grip Cambered Bar Bench 2x3 @ Train weight Barbell Decline 4x5 Paul Dick’s Presses on Floor 4x8 Side Laterals 3x8 Standing Rope Pulls 4x8 Hammer Curls 2x20 Reverse Back raises 4x6-8 Calves 4x8-10	Deadlifts 12x1 @ 75% (50 secs. Rest) Stiff-legged Deadlifts 4x5 Palms Facing Pulldowns 3x8 Weighted Back Raises4x15 Weighted Abs 4x15-20	Board Presses (2 boards) 5x1 @ 80% Incline Dumbells (Palms Facing) 2x15 Weighted 1/2 Dips 6x5 Standing Push Press 4x6-8 Trap Bar Shrugs3x15 Seated Rows 3x12 Calves 4x15-20	Box Squats 9x3 @55% (14" box) 2x1 @80% Deadlift from Shins 2x20 Seated Good Mornings 3x15 Weighted Back Raises 4x8 Weighted Abs 4x6-8
6	Bench Press (4 Grips) 8x3/1x3 Comp. Grip/ 3@80% Comp. Grip Cambered Bar Bench 2x3 @ Train weight Barbell Decline 4x5 Paul Dick’s Presses on Floor 4x8 Side Laterals 3x8 Standing Rope Pulls 4x8 Hammer Curls 2x20 Reverse Back raises 4x6-8 Calves 4x8-10	Deadlifts 8x1 @ 80% (50 secs. Rest) Stiff-legged Deadlifts 4x5 Palms Facing Pulldowns 3x8 Weighted Back Raises4x15 Weighted Abs 4x15-20	Board Presses (2 boards) 5x1 @ 80% Incline Dumbells (Palms Facing) 2x15 Weighted 1/2 Dips 6x5 Standing Push Press 4x6-8 Trap Bar Shrugs3x15 Seated Rows 3x12 Calves 4x15-20	Box Squats 8x3 @60% (14" box) 2x1 @80% Deadlift from Shins 2x20 Seated Good Mornings 3x15 Weighted Back Raises 4x8 Weighted Abs 4x6-8
7	Bench Press (4 Grips) 8x3/1x3 Comp. Grip/ 3@80% Comp. Grip Cambered Bar Bench 2x3 @ Train weight Barbell Decline 4x5 Paul Dick’s Presses on Floor 4x8 Side Laterals 3x8 Standing Rope Pulls 4x8 Hammer Curls 2x20 Reverse Back raises 4x6-8 Calves 4x8-10	Deadlifts 6x1 @ 85% (50 secs. Rest) Stiff-legged Deadlifts 4x5 Palms Facing Pulldowns 3x8 Weighted Back Raises4x15 Weighted Abs 4x15-20	Board Presses (2 boards) 5x1 @ 80% Incline Dumbells (Palms Facing) 2x15 Weighted 1/2 Dips 6x5 Standing Push Press 4x6-8 Trap Bar Shrugs3x15 Seated Rows 3x12 Calves 4x15-20	Box Squats 10x3 @ 50% (12" box) Arched Back Good Mornings 4x5 Weighted Back Raises 4x6-8 Weighted Abs 4x6-8
8	Bench Press (4 Grips) 8x3/1x3 Comp. Grip/ 3@80% Comp. Grip Cambered Bar Bench 2x3 @ Train weight Barbell Decline 4x5 Paul Dick’s Presses on Floor 4x8 Side Laterals 3x8 Standing Rope Pulls 4x8 Hammer Curls 2x20 Reverse Back raises 4x6-8 Calves 4x8-10	Deadlift (warm-up) Single @ opener Weighted Back Raises 2x15 Weighted Abs 2x15-20	Bench Press (warm-up) Single @ opener* Calves 2x15-20 *Meet week-stay out of gym	No Lifting

Okay, this particular set-up was designed with a push/pull meet in mind. The weeks 1&2 were just to fill space until the deadlift proper peak went into effect. I was so impressed with the Zercher Lift that I have included it in my next program and will utilize it regularly. BE ADVISED! Take great care in doing this lift. For those with MILO subscriptions there is a great article in the “Kaz” issue about Zercher’s. To those who don’t have MILO keep these points in mind. Start off light and SLOWLY work your way up. Do only singles since it is very easy to get out of position. Don’t _ever_ jerk the weight off the floor, with your lumbar region stretched like it is to get this low you will destroy your lower back. Not just hurt it, you will destroy it. If done with common sense this is an amazing lift for your back, just be careful...I can’t stress that enough. I don’t want to insult anyones intelligence by spouting warnings but, I have been dealing with low back injuries and I don’t wish them on anyone...well, maybe a few people ;-). Okay, not too much is out of the ordinary for these weeks but, let me touch on the Box Squats. I am 6'-3" and my brother is 6'-5" so our box is pretty low in comparison to what Louie’s guys are using. I think he starts Chuck Vogepohl (sp) at about a 15" box and he is around 6'. Anyway, this is still a little experimental how I have set this up. I am working from a taller box to a shorter box over the course of the whole cycle. Each week we change the weight and increase it a percentage. This set-up had a 50-55-60% split for the three weeks. After three weeks (NOTE: when referring to “weeks” I mean a Louie four day week which is not equal to calender weeks of my training) I drop the box height 2". Thus we go from a 16" box at the start to a 12" at the end. As a peak for meets I am going to utilize the 10" side of the box for the last portion. Now 12" box is a legal squat for me and my brother so the 10" box is intended to really cement a DEEP squat prior to the meet. Through the course of this set-up the squat was of the lowest priority so this really didn’t get a just evaluation. I am utilizing it again on my current set-up and will be able to tell you better how it works in July. I think the theory is sound but, I can’t tell you for sure how effective it will be. Outside of that I think most of the stuff is self-explanatory for the first weeks.