The Jones Town Project 2011

THE MISSION, TO BECOME AS STRONG AND CONDITIONED AS

POSSIBLE USING A MINIMUM OF WORK TO ELICIT THE GREATEST
PHYSICAL RESPONSE. WHILST AVOIDING EXCESSIVE FATIGUE AND
IMPROVING STRENGTH, HYPERTROPHY AND CARDIO CONDITIONING
ON A WEEK-TO-WEEK BASIS. AT THE END OF EACH MICRO CYCLE
YOU MUST RECALCULATE YOUR PERCENTAGES BASED UPON YOUR
3 REP MAX. IF YOU DON’T YOU WILL NOT PROGRESS TO DO THIS
FOLLOW THIS REP MAX PREDICTOR.

WEIGHT X REPS X 0.0333 + REPS = 1 REP MAX –10% = 3 RM

THIS ISN’T 100% ACURATE BUT GIVES YOU A ROUGH IDEA AND
SHOWS PROGRESSION

WEEKS 1 – 4 (MICRO CYCLE 1 = 4 WEEKS)

THE MAIN EXERCISES WILL BE PERFORMED ON A WAVE LOADING

PERCENTAGE OF 3 REP MAX. WK 1: 65%, 7O%, 75%, 70% 80% WEEK 2:
70%, 75%, 80% 75%, 85% WEEK 3: 75%, 80%, 85%, 80%, 90% WEEK 4:
80%, 85%, 90%, 85%, 95% SECONDARY EXERCISES WILL BE
PERFORMED BETWEEN 70% - 80% OF 1 RM

DAY 1:
SHOULDER PRESS (WARM UP FOLLOWED BY) 5 SETS X 3 REPS

BENCH PRESS (WARM UP FOLOWED BY) 5 SETS X 3 REPS

RACK SHRUGS (WARM UP FOLLOWED BY) 5 SETS X 10 REPS

DAY 2:
DEADLIFT (WARM UP FOLLOWED BY) 5 SETS X 3 REPS

SQUATS (WARM UP FOLLOWED BY) 5 SETS X 3 REPS

AB ROLLER 5 SETS WEEK 1 X 6 REPS/ WK 2 X 8/WK 3 X 10 **

DAY 3:
POWER CLEANS (WARM UP FOLLOWED BY) 5 SETS X 3 REPS

BENTOVER ROW (WARM UP FOLLOWED BY) 5 SETS X 10 REPS

GRIP (WARM UP FOLLOWED BY) 3 SETS X 12 REPS

** INCREASE AB ROLLER REPS BY 2 EACH WEEK

WEEKS 5 – 8 (MICRO CYCLE 2 = 4 WEEKS)

THE MAIN EXERCISES WILL BE PERFORMED ON A WAVELOADING

PERCENTAGE OF 3 RM WK 1: 70%, 75%, 80%,75% 85% WEEK 2:
75%,80%, 75%, 85% 90% WEEK 3: 80%, 85%, 90%, 80% 95% WEEK 4:
85%, 90%, 95%, 90%, 100% SECONDARY EXERCISES WILL BE
PERFORMED BETWEEN 75% - 85% OF 1 RM

DAY 1:
SHOULDER PRESS (WARM UP FOLLOWED BY) 5 SETS X 3 REPS

BENCH PRESS (WARM UP FOLLOWED BY) 5 SETS X 3 REPS

RACK SHRUGS (WARM UP FOLLOWED BY) 5 SETS X 10 REPS

LAT PULLDOWNS (WARM UP FOLLOWED BY) 3 SETS X 10 REPS

BICEPS CURLS (WARM UP FOLLOWED BY) 5 SETS X 3 REPS

DAY 2:
DEADLIFT (WARM UP FOLLOWED BY) 5 SETS X 3 REPS

SQUATS (WARM UP FOLLOWED BY) 5 SETS X 3 REPS

LUNGES (WARM UP FOLLOWED BY) 5 SETS X 6+6 REPS

AB ROLLER 5 SETS WEEK 1 X 8 REPS/ WK 2 X 10/ WK 3 X 12 **

DAY 3:
POWER CLEANS (WARM UP FOLLOWED BY) 5 SETS X 3 REPS

BENTOVER ROW (WARM UP FOLLOWED BY) 5 SETS X 10 REPS

SKULL CRUSHERS (WARM UP FOLLOWED BY) 5 SET X 3 REPS

TRICEPS PRESSDOWNS 3 SETS X 12 REPS

GRIP (WARM UP FOLLOWED BY) 3 SETS X 12 REPS

** INCREASE AB ROLLER REPS BY 2 EACH WEEK BUT FIRST WEEK

DROP BACK 2 REPS FROM PREVIOUS MICRO CYCLE.
WEEKS 9 – 12 (MICRO CYCLE 3 = 4 WEEKS)

THE MAIN EXERCISES WILL BE PERFORMED ON A WAVE LOADING

PERCENTAGE OF 3RM. WK 1: 75%, 8O%, 85%, 80%, 90% WEEK 2: 80%,
85%, 90%, 85%, 95% WEEK 3: 85%, 90%, 95%, 90%, 100%. WEEK 4: 90%,
95%, 100%, 95%, 105% SECONDARY EXERCISES WILL BE PERFORMED
BETWEEN 80% - 95% OF 1 RM CONDITIONING WORK IS TO BE LIGHT
WITH EMPHASIS ON CARDIOVASCULAR CONDITIONING, MINIMUM
REST BETWEEN EXERCISES AND NO MORE THAN 3 MINS BETWEEN
COMPLEXES. FARMERS WALK IS THE EXCEPTION; EMPHASIS IS ON
INCREASED WEIGHTS FOR EACH REP WHILST COMPLETING THE FULL
LENGTH OF THE GYM AND BACK.
DAY 1:
PUSH PRESS (WARM UP FOLLOWED BY) 5 SETS X 3 REPS

BENCH PRESS (WARM UP FOLLOWED BY) 5 SETS X 3 REPS

RACK SHRUGS (WARM UP FOLLOWED BY) 5 SETS X 10 REPS

LAT PULLDOWNS (WARM UP FOLLOWED BY) 3 SETS X 10 REPS

FARMERS WALK – 5 TRIPS UP AND DOWN THE GYM = 5 SETS

DAY 2:
DEADLIFT (WARM UP FOLLOWED BY) 5 SETS X 3 REPS

SQUATS (WARM UP FOLLOWED BY) 5 SETS X 3 REPS

AB ROLLER 5 SETS WEEK 1 X10 REPS/ WK 2 X 12/WK 3 X 14

KETTLEBELL SWINGS X10 / KETTLEBELL SNATCH X 5 EACH SIDE/

KETTLEBELL CLEAN AND PRESS X 5 EACH SIDE REPEAT X 3

DAY 3:
POWER CLEANS (WARM UP FOLLOWED BY) 5 SETS X 3 REPS

BENTOVER ROW (WARM UP FOLLOWED BY) 5 SETS X 10 REPS

SKULL CRUSHERS (WARM UP FOLLOWED BY) 5 SET X 3 REPS

TRICEPS PRESSDOWNS 3 SETS X 10 REPS

BARBELL SNATCH X 3 / HEAVY SLED FORWARD PULL / HEAVY SLED

REVERSE PULL (A COMPLETE TRIP UP AND DOWN GYM EQUALS ONE
REP) REPEAT 3 - 5 TIMES