First off I'd like to mention my New Years resolution. I really want to fucking -do- tempo on my tempo days. I tend to shrug wensdays off as a "get my h/w done" kind of day. Though this day left ample oppertunity to catch up, it left a blank day in my training were I was just coming up short.
After a holiday which came up short on expectations of trainning, I must now propose my new concept for a trainning plan. I would like to enter a phase which puts emphasis on max lifts -almost-not-so-quite-probably to failure kind of lifts, once a week. rotating that lift on a weekly basis. While my supplementary lifts will be very hypotrophic. I am coming of a training plan which consisted of using mid weights with low reps, a great way to establish a base. Now I"d like to take the next 6 (?) weeks to get hypotrophic, be more serious about my cardio tempo days and lift my balls to the walls once a week. So it should probably look something like this:
Mon: Upper pull
Tue: Lower (not heavy) alternate push/pull
Wen Upper Push
Thur Tempo
Fri -Heavy- alternate push/pull
My upper days will base of bench or pull ups -for volume (reps) all work in the range of 4x10/5x8-10/6x6 that sort of thhang. The lower day that is not upper will be of a similar volume to the upper days. I will probably keep this at 6x6 for sake of ease. But depending on the day/time/business it is subject to change.
The heavy day will be obvious. Max 3's and 1's or just 3's maybe 5's if I am feeling outrageous. But it wil be a max work. Not lifting the load for ease as I was during my 40 day plan. Its time to crank up the CNS and build up some serious strength. The way I want it to work is if I squat on tuesday, I want to deadlift heavy on friday. so one affects the other.
Assistant work: I am limited to what I have time for and access to. But my Upper assistant work looks somthing like: DB floor press, seated shoulder press on the smith machine, forward rasies (really light), iso lateral chest press (If i am desperate), standing skull crushers w. knurl bar, Chest supported row, pull ups (all types of grips and movements), behind my back shrugs with mini straight bar or knurl bar, low rows w. either the rope or a handled long bar, machine flys (muscle beach), reverse flys, db curls, knurl bar curls, and all sorts of abs stuff that I usually skip due to time.
3-4 assistance excersise with each main workout, pending on all sots of stupid stuff that I wish to avoid.
I did not see a purpose to useing a heavy bench upper day. With a bum shoulder and a weak bench I thought this would be a fair time to make up for shape with what I lack in strength for my bench. I could alternate a weekly heavy bench day if need be. However I would encourage input on this topic. I know it is always good to lift heavy, which I intend to do, but maxing on bench is unappealing and does not fit snugly with this plan.
Lastly, I'd like to comment on why I am sticking with push pull, instead of heading back to the ever lasting upper lower split. Two reason (which is probably the more important ones) 1. I like it. I like push pull -a lot. 2. I find it "saves" my shoulder, or is a lot less stressful on my right shoulder. Not in the -I-cannot-touch-my-chest-when-I-bench kind of "hurt my shoulder" more like, this stupid fucking thing limits my intensity when banged up to the max. When experimenting with going back to upper lowerdays a week before my holiday break, my sort of -go fuck around- week after the 40 days were up, a serious increase in shoulder discomfort followed me throughout the week and part of the break (i.e I benched heavy). To avoid this, I thought hitting my shoulder from two seperate ways will ensure that I keep it healthy as it was during my 40 day work out.
Comment, discuss, critque, I am open for chaning this in many ways, but this is the structure I was hoping to follow. Currently I am lacking anything to train for. I am considering a strong man in early spring is possible. So I am hoping this will segway into some intent training weeks miday between now and the date of a potential competition. For now =GFH
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