Jon Cole Training System

Week 1

Day 1

Bench Press (medium heavy) 10,8, 5×5
Full squat (medium heavy) 10, 8, 6, 5×5
Upright rows 5×8 adding weight with each set
Standing tricep press 5×8 adding weight with each set
Standing barbell curls 5×8
Toe raises 6×20 ( 2 sets with toes out, 2 with toes in, 2 with toes straight)

Day 2
Power cleans 5, 4, 3, 2, 1
Lying tricep presses 5×8
Standing barbell curls 5×8
Incline Presses (heavy) 10, 8, 5×3

Day 3 
Bench press (same as Day 1)
Full squats (heavy) 10, 8, 5×3
Arm work same as day 1
Toe raises same as Day 1

Week 2
Day 4
Front squats (medium heavy) 10, 8, 6, 5×3
Inclines (medium heavy) 10, 8, 5×5
Curls 5×8
Lying triceps 5×8
Toes raises 6×20

Day 5 
Deadlifts (heavy) 5, 4, 3, 2, 1
Bench presses (heavy) 10, 8, 5×3
Standing triceps 5×8
Barbell curls 5×8

Day 6
Full squats (heavy) 10, 8, 6, 5×3
Inclines (medium) 10, 8, 5×5 
Barbell curls 5×8
Upright rows 5×8
Lying triceps 5×8
Toes raises 6×20

Note: Jon Cole liked to cycle the inclines and the benches as well as the front squats. Lots of arm work but strangely enough, no direct delt or lat work

source: Powerlifting USA Feb/1982

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