Training for The "Wolverine"

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Training for the "Wolverine"

The primary goals of our training were to improve strength and size, whilst also keeping body fat to a minimum. We used a program that included progressive overload to ensure continual gains. The system may look complicated but once you get started and have your numbers recorded it becomes a very easy system to use.

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This training program is designed on a 4 week schedule. During these 4 weeks the reps for the main lifts are changed each week. Week one – five reps are performed on the main lifts. For week two four reps are performed, week three – three reps are performed and week four – 10 reps are performed

The Main lifts

Barbell Bench, Back Squat, Pull ups, Deadlifts

How to select the weight?

For the first 3 weeks the weight should increase each week, then during the fourth week the weight is reduced to be able to perform 10 reps.

We worked off a percentage system to figure out exactly what weights we should be lifting each week. For all of the weeks the percentages are worked out from your working one rep max. To figure out your working one rep max take 95% of your one rep max.

Percentage for week 1 –

Set 1 5 reps 60% of working one rep max
Set 2 5 reps 65% of working one rep max
Set 3 5 reps 75% of working one rep max
Set 4 5 reps 75% of working one rep max

Percentage for week 2 –

Set 1 4 reps 65% of working one rep max
Set 2 4 reps 75% of working one rep max
Set 3 4 reps 85% of working one rep max
Set 4 4 reps 85% of working one rep max

Percentage for week 3 –

Set 1 3 reps 70% of working one rep max
Set 2 3 reps 80% of working one rep max
Set 3 3 reps 90% of working one rep max
Set 4 3 reps 90% of working one rep max

Percentage for week 4 –

Set 1 10 reps 40% of working one rep max
Set 2 10 reps 50% of working one rep max
Set 3 10 reps 60% of working one rep max
Set 4 10 reps 60% of working one rep max

Once the first block of four weeks is complete add 5-10 % to your working one rep max. Five if progress is slow, ten if you hit your reps comfortably. Use this rule as the planning for each new four week block.

Day 1 – Rest SetsxReps Set 1 Set 2 Set 3 Set 4 Notes
Warm up
Dynamic stretch, Foam roll

1 BB Bench press
150

4x 5/4/3/10 See percentages
2 Dumbbell shoulder press
60

4×10
3 Behind neck press
60

4×10
4 Cuban press
30

3×10
5a Tricep dips
15

3×10 Superset
5b Tricep pushdown
60

3×12 Superset

6 Lateral raise, Front raise, Rear fly, Overhead press
60

3 x 8+8+8+8 4 movements back to back. Then rest for 60 sec

Flexibility
Static stretching, Foam rolling

Day 2 – Rest SetsxReps Set 1 Set 2 Set 3 Set 4 Notes
Warm up
dynamic stretch, foam roll

1 Back Squat
150

4x 5/4/3/10 See percentages
2 Front squat
60

4×10
3 Single leg – 45degree leg press
60

4×10 4 sets on each side

4a Calf raise
60

4×12 Superset
4b Hanging leg raises
60

4×12 Superset

5 Ab wheel roll outs
60

4×10

Flexibility
Static stretching, Foam rolling

Day 3 – Rest SetsxReps Set 1 Set 2 Set 3 Set 4 Notes
Warm up
Dynamic stretch, Foam roll

1 Weighted pull up
150

4x 5/4/3/10 See percentages
2 Dumbbell single arm row
60

4×12
3 Body weight row
60

4×10

4 Incline dumbbell curl
60

4×10

5 Bicep circuit – Zottman curl- Cross body curl – Pronated curls
60

4 x 8+8+8 3 movements back to back. Then rest for 60 sec

Flexibility
Static stretching, Foam rolling

Day 4 – Rest SetsxReps Set 1 Set 2 Set 3 Set 4 Notes
Warm up
Dynamic stretch, Foam roll

1 Incline dumbbell bench press
150

4 x 6+6 Drop sets
2 3 degree incline drops 60 4x 6+6+6 Start on a steep incline – Perform 6 reps, reduce incline perform another 6 then go flat for another 6 reps
3 Cable flys – high to low
60

4×10

4 Narrow bench
60

4×10

5 Tricep circuit – Tricep pushdown – Tricep Dips – Narrow press ups
60

4 x 8+8+8 3 movements back to back. Then rest for 60 sec

Flexibility
Static stretching, Foam rolling

Day 5 – Rest SetsxReps Set 1 Set 2 Set 3 Set 4 Notes
Warm up Dynamic stretch, Foam roll
1 Deadlift
150

4x 5/4/3/10 See percentages
2 Romanian deadlift
60

4×10

3 Zercher squats
60

4×12

4 Weighted incline sit ups
60

4×10
5 Barbell landmines
60

4×20 Alternate sides – 10 each side

Flexibility
Static stretching, Foam rolling

If you don't want to use a calculator to plan your training, you can still use this plan, you just have to have a good understanding of your ability, and be honest about what you can lifts in the different rep ranges. If you don't do the sums each week, still try to focus on increasing in increments each week and each block.

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