Transmutation Weeks

Transmutation Phase

Day 1 Heavy Week 7 Week 6 Week 5

Chest Pass, Scoop Throw, Shot Putt 1x10 each

Bench-3 board 80% 4x2 4x3 85% 3x2 5x2 90% 5x1 3x2,1x1

Deadlift 80% 4x2 4x3 85% 3x2 5x2 90% 5x1 3x2,1x1

A1 band pressdowns 3x20 3x20 3x20

A2 t's on incline 3x8 3x8 3x8

Day 2 Week 7 Week 6 Week 5

20 minute of cardio stretch

Day 3- Light- Raw Week 7 Week 6 Week 5

Chest Pass, Scoop Throw, Shot Putt 1x10 each

Raw Bench 80% 4x1 3x2 85% 2x1 2x2 90% x1 3x1

Speed Pulls 80% 4x1 3x2 85% 2x1 2x2 90% x1 3x1

A1 Band Face Pulls 4x15

A2 Chest Support Row 4x8

Day 4 Week 7 Week 6 Week 5

20 minute of cardio stretch

Day 5 Moderate Week 7 Week 6 Week 5

Chest Pass, Scoop Throw, Shot Putt 1x10 each

1 Board Bench 80% 3x2 3x3 85% 1x2,1x3 2x2, 1x3 90% 1x3 1x5

A1 Scare Crows 4x12 4x12 4x12

A2 BW Rows 4x12 4x12 4x12

Pulls from 4-6" in blocks 80% 3x2 3x3 85% 1x2,1x3 2x2, 1x3 90% 1x3 1x5 Probably pull from the floor for max reps at 90% on the last day...as well as bench to chest

Deload

Deloaded Week

Day 1

Bench 60% x3 85% x3

Deadlift 60% x3 85% x3

A1 Reverse Hypers w/ attach 4x15

A2 Chest Supported Rows 4x8

b1 Band Pressdowns 3x20

B2 Band Pull-a-parts 3x20

Day 2 and Day 3 20 min cardio

Day 4

Bench 60% x5 85% 3x2

Deadlift 60% x5 85% 3x2

A1 Facepulls on FT 4x12

A2 Cuban Press 4x12

B1 BW Rows 3x12

B2 45 degres Back Raise 3x12

Day 5-7 off

Old Transmutation Phase Week 8-10

This cut and pasted like crap from excel.

I pulled 90% for 4 reps the last day of the Week 9..

I also touched 505 to my chest for a single... Just missed 525 on a 2 board

Transmutation Phase

Day 1 Heavy Week 11 Week 10 Week 9

Chest Pass, Scoop Throw, Shot Putt 1x10 each

Bench-3 board 80% 4x2 4x3 85% 3x2 5x2 90% 5x1 3x2,1x1

Deadlift 80% 4x2 4x3 85% 3x2 5x2 90% 5x1 3x2,1x1

Squat 80% 4x2 4x3 85% 3x2 5x2 90% 5x1 3x2,1x1

A1 band pressdowns 3x20 3x20 3x20

A2 t's on incline 3x8 3x8 3x8

Day 2 Week 11 Week 10 Week 9

20 minute of cardio stretch

Day 3- Light- Raw Week 11 Week 10 Week 9

Chest Pass, Scoop Throw, Shot Putt 1x10 each

Raw Bench 80% 4x1 3x2 85% 2x1 2x2 90% x1 3x1

Squat 80% 4x1 3x2 85% 2x1 2x2 90% x1 3x1

A1 Band Face Pulls 4x15

A2 Chest Support Row 4x8

Speed Pulls 50% 8x3 55% 8x3 60% 8x3

Day 4 Week 11 Week 10 Week 9 20 minute of cardio

stretch

Day 5 Moderate Week 11 Week 10 Week 9

Chest Pass, Scoop Throw, Shot Putt 1x10 each

1 Board Bench 80% 3x2 3x3 85% 1x2,1x3 2x2, 1x3 90% 1x3 1x5

Box Squat- light bands 80% 3x2 3x3 85% 1x2,1x3 2x2, 1x3 90% 1x3 1x5

A1 Scare Crows 4x12 4x12 4x12

A2 BW Rows 4x12 4x12 4x12

Pulls from 4-6 in blocks 80% 10x1 85% 10x1 90% 6x1