Week 2:
Monday: Easy
Cg bench 6x3x67.5% r 45s
Tuesday: Hard
Squats 10x3x67.5% r 90s
Wednesday: Med
Incline 8x3x67.5% r 60s
Thursday: Easy
Front squats 6x3x67.5% r 45s
Friday: Hard
Bench 10x3x67.5% r 90s
Saturday: Med
Podium trap bar deadlift 8x3x67.5% r 60s
Weight down 3 more pounds this week.
Is there any significance for using 67.5%? Looks like you are regulating intensity with number of sets and mode of exercise, while keeping weight % and reps per set the same.Originally Posted by RB34
High frequency training - 3 primary upper body lifting days (Cg bench, incline, bench press) and 3 primary lower body lifting days (back squat, front squat, podium trap bar deadlifts). The primary lifts will use submaximal loads, the volume of work will be high with controlled rest. The primary goal of this type of work is to get tons of practice with the primary lifts and develop special work capacity. The secondary lifts will be cycle weekly from 15's to 12's to 10's etc.
So you have some secondary lifts as well, thanks for the elaboration.
Upper body days: Resting 30-45 sec btw sets
Back 4 sets
Triceps 2 sets
Biceps 2 sets
Neck 2 sets
Traps 2 sets
Shoulder 2 sets
Lower body days: Optional
Rdl/Pull thru/Hypers/Ham curls etc 2-3 sets
Ext tempo on upper body days
Looking comprehensive and dense.
Week 3:
Monday: Easy
Cg bench 3x5x50% r 30s
Tuesday: Hard
Squats 75% AMAP (10)
Friday: Hard
Bench 75% AMAP (13)
Saturday: Easy
Podium trap bar deadlift 3x5x50% r 30s
15 reps = Awesome
12 reps = Great
10 reps = Good
High stress this week so I didn't push the reps, could have easily push for 12 but didn't want to grind nor see tech breakdown. Thinking about getting into the sport of powerlifting..... Thinking hard.... Wanna see can I smash some records in the 181lbs RAW weight class i want nothing but a belt... My training right now is very casual and laid back until I figure what direction i wanna go.
Having fun right now studying Sheiko work and his lifters..
Week 4:
Monday:
Cg bench 4x5x65% r 60s
Tuesday:
Squats 8x5x65% r 75s
Wednesday:
Incline 6x5x65% r 60s
Thursday:
Front squat 4x5x65% r 60s
Friday:
Bench 8x5x65% r 75s
Saturday:
Podium trap bar dead 6x5x65% r 60s
Most of the presses are done with a pause.
Week 5:
Monday:
Cg bench 4x3x72.5% r 90s
Tuesday:
Squats 8x3x72.5% r 115s
Wednesday:
Incline 6x3x72.5% r 90s
Thursday:
Front squat 4x3x72.5% r 90s
Friday:
Bench 8x3x72.5% r 115s
Saturday:
Podium trap bar dead 6x3x72.5% r 90s
Feeling strong...
One more week - next week will be AMAP.
Breakdown for the next 8 months starting in August.
Hypertrophy: 12 weeks (4 week blocks - 3 loading/1 unloading) EX: Wk 1: 3x15, Wk 2: 3x12 and 3x10, Wk 3: 10-7-5-10-7-5, Wk 4: 2x10 and 2x6
Strength: 12 weeks ( 4 week blocks - 3 loading/ 1 unloading) EX: Wk 1: 3x5, Wk 2: 3x5 and 3x4, Wk 3: 3-2-1-3-2-1, Wk 4: 3x3 Or Wk 1: work up to 5rm (85%), Wk 2: 3rm (92.5%), Wk 3: 1rm (102%), Wk 4: unload
Power: 8 weeks ( 4 week blocks - 3 loading/1 unloading) A program I have had success with in the past - canadian ascending - descending power training from Jean Boutet.
The running in the hypertrophy block will be 20mins of cardiac work as a warmup before the lifting sessions and one day of tempo 200's on Fridays. The strength block will follow the same protocol. The power block weeks 1-4 will have 2 treadmill running sessions and 2 cardiac sessions.. Weeks 5-8 2 low volume sled acceleration sessions, 1 bike tempo and 1 treadmill tempo.
Goals:
Increase lean muscle mass in key sprinting muscles.
Increase maximal strength levels in the squat, bench press, and deadlift.
Increase mobility with daily mobility sessions and therapy weekly.
Maintain general fitness and hrv scores.
Stay within a functional bodyfat %.
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