![]() Incline Rolling Skull Crushers on EZ Curlįloor Press w/ Dumbbells Superset w/ Kettlebell Pulloversīent-Over Rear Delt Fly Superset w/ Cable or Band Face PullsĪlternating Single-Arm Triceps Cable Ext Underhandīreak Between Day 3 and 4 Day 4: Aux Squat w/ Back and Bi Split Speed Pulls Against Mini Bands (red) at RPE 6 to 8 Paused Bench at RPE 8 to 9 (chip each week using small amounts such as fractional or kilo chips) May use a Buffalo or Duffalo bow type bar if needed for elbows and shoulders.Īll Weeks 1- 4 3 (ascending) 1 (back down) Single-Leg Split Squat (May use smith or rack to balance and keep the rear foot elevated) -OR- Walking Dumbbell Lunges (10 down, 10 back)Ĭable Pull Through OR Banded Kettlebell Swing Through Kettle Bell Kroc Rows with a Twist (Braced against rack or Bench)īack Squat at RPE 6.5 to 9 (Ascending) May use a bowed bar such as a Duffalo or buffalo in order to help with elbows/shoulder pain if needed.įront Cable Squat w/ Handle OR Goblet SquatĪlternating Leg Press (switching between legs and width)Ģ0 together, 10 left, 10 right, 10 narrow Triceps Overhead Cable Extensions Superset w/ Triceps Pushdowns on Rope Handle Incline Tri-Set: Underhand Dumbbell Fly Triceps Ext w/ Tate Twist Close Grip / Brick Press Speed work, can do three to four more relatively easilyīanded Micro (orange) Bench at RPE 7 to 9 (Ascending) Ex. There’s another rep in the tank, but it is going to be a grind.Ĭould definitely do two more reps, and a chance at three Fractional or kilo chips to slowly add to the volume sets each weekĪt your max, you have no more reps or the ability to add more load.Ĭould add slightly more load, but definitely not another rep.Pair of ELITEFTS™ PRO MINI RESISTANCE BAND (red).Pair of ELITEFTS™ PRO MICRO RESISTANCE BAND (orange).Stop overthinking and glorifying it, just do the work. You do not need to know or guess what the band tension adds to the top. If you start with 315x3 against reds at the beginning of the block and end with 335x3 against those same reds and setup, you improved. Set up the same way, so the actual weight on the bar is the one variable. If you are going against bands, use the same bands every session. Never count the variables you cannot measure or control. I write more about how I feel that session and in the moment, and I'm more aware of making educated choices. There's something about physically writing that makes me better connect with my training. This doesn't need to be fancy a simple handwritten journal is what I prefer and use. Think of them more as "feeler" sets to feel out how to make calls for the day. I kept many of the "last warm-ups" and RPE 6/6.5's the same to gauge how I felt that day compared to previous sessions and know what to make jump-wise. Log BookĪ log book of numbers and workout observations was crucial to the success of these blocks, allowing me to make smarter, more efficient choices in weight selection. I frequently used Amish arnica cream (amazon buy) to help reduce pain and any swelling from wraps while flossing my knees and doing TKE's every other day. Squat volume was spread out and kept low in reps to continuously move up without doing enough damage to my knees in a single session. I had to be honest with myself and go by daily feel for the RPE, taking my time with the chipping of each week. I knew percent-based selections wouldn't be an option if I wanted to recover and still get work done. I had dropped out of my meet and felt particularly down in the squat department, going from 700+ for reps, to struggling within 300-400. The following program is a combination and rewrite of a five-day cycle I followed for ten weeks (two-and-a-half blocks) after a tear in my erector and some serious knee pain. Knowing one's own body, when to move forward and back off, and how to accommodate for setbacks and nagging pains to advance all have a balance of risk and reward. Passion and push trump almost everything, even the good programs if done with vigor and some open-mindedness. Although it does have its time and place, it shouldn't be the prized characteristic. There is a fine line that blurs when one adapts the mindset of being a workhorse-simply going through the motions. I've had my share of online coaches, each of whom I've learned things from that I apply weekly and changed my ways of programming and thinking (value all on its own), but it simply wasn't for me. While training can be monotonous, I've always enjoyed training-maybe a bit less in peak due to specificity with bar choice to closely resemble competition, but I'm usually excited to train. Most "tough" guys will say it's about the day in, day out monotonous work to grow and achieve. One of the biggest misconceptions about programming I often see and take issue with is that lifting isn't fun.
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