Adam Driggers 4 week training plan

Yeah, what the heck man? It was crazy. I've done some pretty heavy diets getting ready for meets, and I have had some crazy cramps, but that topped them all.

Added a bit of volume to this workout. I want to do that more often over the next few months.

DB Military Press

40 x 12
55 x 15
75 x 12
95 x 12 for 3 sets

Side Lateral Raises

40 x 8 for 3 sets

Front Raises40 x 8 for 3 sets

Arms:

DB Curls

35 x 12 for 3 sets

Conc. Curls

30 x 12 for 3 sets

Tricep Flys / Skull Crushers

35 x 10 for 3 sets for both exercises Supersetted

Low Pulley Curls / Tri Ext. (Supersetted)

25 x 20 for 3 sets Low Pulley Curls
monster mini x 20 Tri ext.

Squats

415 x 1

Added Briefs

615 x 1
615 x 2
615 x 2
705 x 1 wrapped knees

Close Stance Squats

335 x 6 for 3 sets

I stopped here because I started cramping really bad. I couldn't even get up on the GHR much less do a rep.

I was going to do one more week in the shirt, but after 3 weeks I was done. My joints just wouldn't stop aching, and everything felt heavy. I quit after only a few sets. Raw training next week.

Back

Close Stance Good Mornings

225 x 8
325 x 6
415 x 3
465 x 3
505 x 3

Bent Over Rows

135 x 10
225 x 8
315 x 6
365 x 6
385 x 8
295 x 12

Shrugs

315 x 13
315 x 15 for 3 sets

Band Row to upper back (Red band hooked to the top of the power rack)

20 reps
17 reps
17 reps

Rear Delts (rope on high pulley)

65 x 15
65 x 15
65 x 15

Abs

80 x 12 for 3 sets

Calves (Red band around neck and under toes, standing calve raises)

3 sets of 20 reps

Body weight was 211 beforeI trained today. That is up about 10 pounds from the past few weeks. I thought I was preparing for the Orlando meet (Brian Schwab's), but I have a schedule conflict. So now I have to choose between the NGBB meet Oct 17 or just the Southern States in Dec. I was going to do Orlando and the Southern States. I'd like to do the NGBB meet, but I'm not sure if I want to drive the 6 hours back from Atlanta, and then drive the next day to our vacation spot almost 10 hours away. Oh well.

dly: 1A
wkly: 400

This is different from the norm, but I want to change things up for awhile.

Flat DB Press

40 x 20
60 x 15
75 x 12
100 x 10
100 x 3, 100 x 5

(The DB's are bent and were rolling in my hand. I had to put them down and start over. I still didn't have them right and could only hould on to them for 5 more reps)

100 x 10

Incline DB Press

70 x 12
75 x 12
75 x 15
75 x 12

DB Flyes

40 x 10 for 3 sets

Bicep Curls

40 x 10 for 3 sets

DB Skull Crushers

40 x 10 for 3 sets

Concentration Curls / Tricep Press Downs

35 x 10 / 65 x 20 for 3 sets

Body Weight was 210 today before I trained. It's coming back after dropping to 198.

Competition Squat Stance (St. Weight, belt only)

135 x 5
235 x 5
325 x 5
415 x 5 for 3 sets

Close Stance Squats

325 x 6 for 3 sets

Stiff Leg DL

225 x 8 for 3 sets

Leg Ext.

70 x 15 for 3 sets

GHR

BW x 12 for 3 sets

Calves

235 x 10 for 3 sets

Again, this is different from the norm, but it's keeping it interesting.

_________________
www.prowriststraps.com

Here's my most recent work in the Double Ply APEX. My last two sets are PR's, and this was the best shirted bench workout I have had in over a year.

515 x 1 off 2 board. Couldn't touch
565 x 1 off 2 board.
605 x 1 off 1 board
635 x 1 off 1 board
655 x 1 off 1 board