JM - Program 3.pdf

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Mountain Dog Training -
Champoinship Season - Program 3
By JOhN MEADOWS
www.mountaindogdiet.com
Week 1 of 3 - phase 1
Weeks 1-6 – Phase 2 not started
Weeks 1-3 – Phase 3 – not started
Week 1 – loW/Moderate VoluMe
lEGS – 12 SETS:
Barbell stiff leg deadlifts
– 2-3 warm up sets. Push your hips back, keep back flat, and keep a slight bend in
the knees. Work into a good stretch. Use continuous tension with no locking out. Pyramid up to a good weight
and do 3 sets of 6 with it.
3 total work sets.
leg press with elitefts™ bands–
2-3 warm up sets. Use 1 set of elitefts™ pro mini bands (black bands).
There is a “mountain
dog training band pack”
that can purchased
here
If you get this, you’ll have all the bands you need for this program plus the next few. FYI: I don’t make any
money from it, I just think they are awesome. You’ll see.
Look at the video of me doing them on my YouTube channel. Look at where I have them attached. Make sure
you have somewhere where you can attach them. I also have a video showing you how to attach them.
How to attach the bands:
http://www.youtube.com/watch?v=veSA3N_L6LE&feature=share&list=PLIDutekxQQ
GUfuCdBflfWkQR9KNCBsm0D
Do sets of 8 all the way up until you can barely get 8 reps. Stick with that weight and do 2 more sets with
it. FYI: I typically go up to 7or so plates a side with the bands for 8 reps, and without bands I can do more
like 10-11 for 10 reps. They make the movement hard and difficult. You are going to have to push all the way
through the rep, which will help your quads grow. These are awesome.
3 total work sets.
hack squat
– 1-2 sets of 6 reps to get your knees nice and warm. Place feet wherever you are your strongest
on these. Then do 1 hard set of 8 reps rock bottom with a pause at the bottom. I then want you to do a 2
nd
set, which will include 2 weight drops. Start off the same weight you just did for 8 reps, and do 8, then cut
weight down, and do 8 more, then cut weight down, and do 8 more (so 24 reps total on this set).
2 total work
sets.
Step-ups
– Hold dumbbells in your hand, or even plates, whichever you prefer. I want you to step up onto a
platform with the weight. Step up high enough so that you are stretching glutes well, and don’t just drop down
and slam your calf onto the ground when coming back down. I don’t want any ruptured Achilles tendons.
LOWER yourself down slowly. Stay on each leg for all reps, and then switch to other leg. I want 2 sets of 10
reps on each leg.
2 total work sets.
lying leg curls
– 2 sets of 25 – 2 regular sets of 25 reps with standard form.
2 total work sets.
elitefts.com
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ChEST - 10 SETS & ShOUlDERS – 11 SETS:
Nautilus or hammer incline press
– 2-3 sets of 10 to warm up. I want you to start with an incline machine
for this workout. If you don’t have any machines, you can use a Hammer Strength Incline. I want you to
pyramid up on these to a very heavy weight. Your rep scheme is 12, 10, 8, and 6 reps. Hopefully you have
machine that will allow you to drop into a good stretch.
4 total work sets.
Incline (very slight angle) dumbbell press
– 2 sets of 6 to pyramid up to a heavy weight. Once you get
there I want 2 sets of 8 reps, with a good deep stretch at the bottom.
2 total work sets.
Bench press
– 2 sets of 15 reps. Do not pause these, and do not lock them out. Touch your chest on each
rep though. These will burn like fire at this point.
2 total work sets.
Stretch pushups
– These I have on my YouTube channel and website. Watch the video so you can see how
I use the step benches to assist with stretch, and also something to prop your feet up on for even more
stretch. This is going to feel awesome with the pump you will have at this point. 2 sets to failure.
2 total work
sets.
heavy side laterals
- 4 sets of 8. It is ok to swing these a little. I want you to use more weight then you
usually do. Lean forward just a tad to engage your rear delts some too.
4 total work sets.
Machine rear delt raises
– 4 sets. Do 30 reps on first set. Rest 2 minutes then do 25 reps, rest 2 minutes
then do 20 reps, and one more for 15 reps.
4 total work sets.
Ultra wide grip overhead barbell presses
– These will be done with light weight. Watch the form on my
YouTube channel and website. You take your grip all the way out to the end of the bar, and you lower it all the
way until it touches your chest. You only raise it to the top of your head. I want 3 sets of 12 reps. To give you
an idea of how hard these are, I use about 70-80 pounds on a good day.
3 total work sets.
BACK – 12 SETS:
Dumbbell Rows
– Work up to a heavy weight and kill 3 sets of 8 with it. Make sure you are getting a good
stretch at the bottom on these.
3 total work sets.
Meadows Rows
– I know this may seem identical from the first exercise, but it’s not. Your hand is pulling
with a different grip, and you are hitting lats from a different angle. Again, bust your ass and do 3 sets of 10.
Watch on my YouTube channel or website if you forget how to do these.
3 total work sets.
Deadlift
– Now that your lats are trashed, let’s go crazy on some deadlifts. Your entire lat should be full of
blood from top to bottom, so this may feel way better in your lats than it ever has. I want you to do traditional
deadlifts off the floor. Do sets of 3 going up until you get to a weight that will be a tough 3. Once you get
there, you are going to do 10 reps with a 10 second break between reps. Do a rep, then step away and take
a few deep breaths, then get back in there. So it’s kind of like 10 sets of 1.
This is going to destroy your back. I am going to count this as 3 sets, not sure why—just feels right.
3 total
work sets.
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Stretchers
– With all the blood that is in your back, this will loosen everything up and help with lat width.
Watch the video on YouTube or on my website. Notice how I drop my head, straighten my arms, and stretch
on these. It will feel uncomfortable at first, but as you go it will be better and better. This movement is great
for width and detail. I want 3 sets of 10 reps.
3 total work sets.
ARMS - BICEPS –12 SETS & TRICEPS 12 SETS:
Rope pushdown
- 3 sets of 12 to warm up and
dumbbell curls
2-3 sets of 15 to warm up.
Tri-set 1
Dumbbell kickbacks
for 12 reps then do
seated dumbbell curls
for 8 (palms facing up through entire
range of motion and do both arms at once). Then
Bent over rope extension
for 12 reps.
On the kickbacks, read carefully. We are going to hit all heads on the triceps. The first 6 reps do a standard
kickback in terms of hand position, and then on the last 6 reps turn your hands over so that your palms are
facing UP the whole time. It will crush the long and medial (inner heads) of your triceps with that grip. Work
your weight up on these, heavy reps with that palms up grip are brutal.
The 3
rd
exercise, bent over rope extensions, is when you face away from a pushdown and bend over at waist,
and extend arms out in front of you.
Do 4 rounds.
12 total work sets via 4 tri-sets.
Tri-set 2
Barbell curls
for 8 reps with a 3 second negative on all reps, then do the
Seated dip machine
for 8 reps
with a 3 second negative on all reps. Finish with
Machine preacher curls
for 8 reps with a hard flex at the
top.
Do 4 rounds.
12 total work sets via 4 tri-sets.
Enjoy…this should only take about 30-40 minutes total…
CAlvES - 10 SETS & ABS - 7 SETS:
You can do calves and abs on any training day you choose.
Toe presses on leg press
– Do 1-2 warm up sets. Focus on a good stretch at the bottom and flexing calves
at the top of the movement. Do 6 sets 15 with 30-second breaks.
6 total work sets.
Tibia raises
– If you have one of the tibia raise machines, I want you to do these also. Do 4 sets of 15 reps
on each tibialis anterior. If you don’t have one of those machines, disregard this.
4 total work sets.
hanging leg Raise
– 4 sets of 20 reps.
4 total work sets.
Incline sit-ups
– 3 sets of 25 reps.
3 total work sets.
elitefts.com
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Week 2 of 3 - phase 1
Weeks 1-6 – Phase 2 not started
Weeks 1-3 – Phase 3 – not started
Week 2 – loW/Moderate VoluMe
lEGS – 13 SETS:
lying leg curls
– 2-3 warm up sets. I want you to do 3 sets of 10 reps. After the 10 reps, do 10 more
partial reps out of the stretched position on every set.
3 total work sets.
Squats–
2-3 warm up sets. Pyramid up doing sets of 8 reps. Once you get to a weight that you think will be
a tough 10, I want you to do that for your first set. Your second set I want you to go heavier and do 8 reps.
On your third set, I want you to go heavier and do 6 reps. On all 3 sets I want you to execute a 3 second
negative on the descent, on every rep. Go to parallel this week, no need to go below that.
3 total work sets.
leg press with elitefts™ bands
- Do 1 to 2 sets of low rep warm up. I want you to beat what you did last
week. Last week you basically did 3 sets of 8. You may not be as fresh after doing the squats first this week,
but PUSH yourself. You can beat what you did last week. I want 3 sets of 8 again, but I want you to do more
weight and use the exact same form (place your feet where you are strongest).
3 total work sets.
Use one Pro mini like you did last week on each side.
heavy dumbbell lunge
– Use straps to hold heavy dumbbells. I want you to do these one leg at a time. So
step with one leg, and bring trail leg back to even. Then step with the same leg again. Come to a complete
stop between each rep to kill momentum. Take 10 steps with one leg, then turn around and take 10 steps
coming back with the other leg. I want 2 rounds.
2 total work sets.
Dumbbell stiff legged deadlifts –
Work the stretch on these. I want 2 sets of 20 reps. Keep a slight bend in
your knees while doing these.
2 total work sets.
ChEST – 11 SETS & ShOUlDERS – 11 SETS:
Nautilus incline press
– 2-3 sets of 10 to warm up. I want you to start with an incline machine for this
workout, same as last week. If you don’t have any machines, you can use a Hammer Strength Incline. I want
you to pyramid up on these to a very heavy weight. Your rep scheme is 12, 10, 8, and 6 reps.
4 total work
sets.
Decline (very slight angle) dumbbell press
– 2 sets of 6 to pyramid up to a heavy weight. Once you get
there, I want 3 sets of 8 reps with a good deep stretch at the bottom. Flex these at lockout for a second
before coming back down.
3 total work sets.
Incline barbell bench press
– 4 sets of 8 reps. This is just like last week, except we made this inclines this
week and brought the reps down a tad. Do not pause these and do not lock them out. Lower to an inch or so
above your chest before driving back up.
4 total work sets.
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In between sets of incline barbells, I want you to get a flexible tubing type band and do the stretching that
I have in the high intensity chest video on my website and YouTube channel. This is where you straighten
your arms out in front of you holding the band, and then rotate back until band comes behind you to lower
back, then back overhead and out front. Arms should be straight the whole time. I want 10 reps per set.
Machine side laterals with extra eccentric load
– Do 8 hard reps of side laterals on a machine with extra
resistance on the way down (someone pushing your arms down), then pump out 8 more without the extra
resistance.
4 total work sets.
Continue with the band stretching in between sets for 10 reps. your shoulders will be on fire.
Machine rear delt raises
– 4 sets of 20 reps with 90-second breaks. Flex hard on each rep.
4 total work
sets.
Continue with the band stretching in between sets for 10 reps.
Over and back barbell presses
– These will be done with light weight. Watch the form on my YouTube
channel and website. I want 2 sets of 12 reps. To give you an idea of how hard these are, I use about 90-
100 pounds on a good day.
2 total work sets.
BACK – 13 SETS:
Meadows Rows
– Yes, we are doing these again. Get after these: use perfect form, but push the weight ok.
Do a few warm up sets then do 4 sets of 8 hard reps. Watch on my YouTube channel or website if you forget
how to do these.
4 total work sets.
lat pulldowns
– I want you to do regular front lat pulldowns this week, with a squeeze at the bottom.
Make sure you stretch out at the top of the movement too. Start with a wide grip and then as you add weight,
bring your grip in a little bit closer each set (slightly closer so you can handle more weight). 3 sets of 10.
3
total work sets.
Cable low rows w/ single handles–
Sit up straight and really focus on flexing your lower lats by driving
elbows back as you do these. Do not lean forward and stretch on these this week. Flex the crap out of your
lower lats. 3 sets of 10.
3 total work sets.
One-arm lat pulldowns–
This is a pulldown version where you drive your elbow down with your palm facing
toward you (like an underhand grip). Use a single handle, and do all 8 reps on one side, before doing other
side. Don’t arch your back on these excessively. I sit/tilt back a bit and then just drive my elbow straight
down to the floor and flex lower lats.
3 total work sets.
ARMS - BICEPS - 12 SETS & TRICEPS 12 SETS:
Rope pushdown
- 3 sets of 12 to warm up
elitefts.com
Programs That Work 2
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