Capacity Code: Week 10 Program
Week 10 Program
Important Notes:
The goal from last week is to either: add more weight or use the same weight and increase the reps. Once you reach the top end of the rep scheme, increase the weight.
Each set should be taken to failure.
If there isn’t a given rest, rest as long as you need.
When working towards a top set. Perform warm up sets of 5 building to the weight that you will use for the set.
A superset means you perform both movements back to back without resting between them!
Day 1: Upper Body
A: Incline Barbell Bench Press
Build to a heavy 6-10 reps (top set)
Rest 2:00
1x 10-15 @lighter than your top set
Remember guys, once you reach the top end of that set, increase the load
B: Bent Over Barbell Row
2x8-12 @tough load (top set)
1x10-15 @lighter
C: Cable Material Raise
2x8-12
1x10-15
Rest 90 seconds
D: Super Set
10-15 hammer curls (both arms at the same time)
+
10-15 straight bar push downs
Rest 90 seconds
X3
Day 2 : Row AnThreshold
500 meter row
Rest 5:00
3 sets
These are all out sprints. Whatever your 2k pace would be, go faster than that. Times should be pretty consistent but a few seconds off as the sets go on is fine
Day 3: Lower Body
A: Leg Press
1x8-12 (Top set)
1x10-20
During this set, if you fail before reaching 20 reps, rack the weight, rest 30 seconds and go again. Continue this until 20 reps are completed
Rest 2:00
B: Lying Hamstring Curl
Build to a heavy 8-12 (top set)
Then
Rest as needed
Set 2
Same weight as first set
Complete as many reps as you can, rest 30 seconds and go again
C: Leg Extension Machine
3x10-15
Rest 90 seconds
D: Dumbbell Romanian Deadlift
1x6-12 (top set)
1x10-15 reps
Rest 2:00
1 second pause in the bottom of every rep
Day 4: Row Aerobic Threshold
Row 1,000 meters
Rest 2:00
X5
This should be done at a hard pace for all 5 rounds. The pace is hard but slow that your 2k pace. Let’s say your 2k pace was going to be a 1:50, row around a 1:55 or slightly faster
Day 5: Upper Body
A: Lat Pull Down
Build to a heavy 8-12 reps (top set)
Rest 2:00
1x 10-15 @lighter than your top set
For both sets, select a weight that falls within the rep scheme and you fail before you reach the top of the rep range
B: DB Shoulder Press
Set 1: 12-15 reps
Set 2: 10-12 reps
Set 3: 8-10 reps
Rest 2:00
Increase load as reps decrease
C: Cable Chest Fly
1x8-12
2x-10-15
Rest 90 seconds
D: Super Set
12-20 cable curls
+
10-15 DB skull crushers
Rest 90 seconds
X3
Aim for the top end of the rep range on set 1 and expect reps to drop off each set
Day 6: Zone 2 Run
3-5 mile run at easy effort
Nice and controlled running here! Don’t run too fast!
If you have questions or want to work with Tommy personally, please email tommypomaticofitness@gmail.com