Friday, August 22, 2014

Some thoughts on Programming

This is something I wrote up a while back and never got around to finishing / posting, part of the process of compiling my first comprehensive system of training. You can see the implementation of this system if you look at my 'training-log' posts from March and April of this year. Ended up being quite a great system for me, resulting in some solid PR lifts. Its somewhat of a 'loose' system, in which you make daily decisions on what lifts/sets/reps you want to do. Its intended to be high frequency, but I suppose it could work just as well with 3-4 training days per week.
 
Hopefully it benefits someone else. -Joe 

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·         Top-Set Work – Going for Rep-PRs with a given weight, typically 5-8 or 10+ rep range. Choose to do a PR day based on energy level, physical/mental preparedness, bar-speed on warm-ups & elapsed time since the last PR.

o    Actions
§  1 – Perform 5/4/3/2/1 warm-up. The final single should be around ~90% of current Training Max (which is a 1RM estimate from Rep-PRs).
§  2 – Back-off to the desired weight or % for the PR attempt.
§  3 (Optional) – Perform 1 or 2 back-off sets after the PR attempt, always leaving 1 or 2 reps in the tank.
 
·         Volume Work – Sets across at a given weight or % (based off of the current training max), aiming to build strength, mass & work capacity.  These days should be of medium difficulty overall, putting the work in without psyche-up. Do not rush the workload, pick a weight that you can sufficiently handle in correct style, without forcing or grinding reps.

o    Actions
§  1 – Perform 5/4/3/2/1 warm-up. The final single should be around ~90% of current Training Max.
§  1A (optional) – Perform a traditional style warm-up, increasing weight up to the amount required for the working sets. For example; 135x10, 225x8, 275x6, 315 5x5.
§  2 – Aim for 15-50 reps total, via one the following;


       Sets of    5 @ 75%*   until RPE 9+ is reached
                    8 @ 70%*                
                                "        10 @ 60%*               
                                        15 @ 55%*               
                                        20 @ 50%*              
 
*Based on training max


·         Base Template – 6 Training days / Rest days as needed

o    Day 1 – Squat, Pressing, Abdominals
o    Day 2 –   Pulls,       , Back-work
o    Day 3 – Squat,        , Abdominals
o    Day 4 –   Pulls,       , Back-work
o    Day 5 – Squat,        , Abdominals
o    Day 6 –   Pulls,       , Back-work
o    Day 7 –   Rest
 

·         Daily Layout

o    Day 1
§  Warm up: Stretching, Jump-Rope, Band Good Mornings
§  Pressing: Bench, Dip or Press
§  Squat
§  Ab Wheel


o    Day 2
§  Warm up: Stretching, Jump-Rope, Band Good Mornings
§  Pressing: Bench, Dip or Press
§  SLDL
§  Back-work: Rows, Chins or Shrugs

Wednesday, April 30, 2014

Training Log - 4 / 28 & 29 / 2014

4/28/14

Bench
20kg x30
60 x5
80 x4
100 x3
110 x2
125 x1
115 x8 (+2 Rep PR)
100 x10

BTN Press
20kg x20
60, 2x8
50, 2x10
40 x20

Flat DB Fly
42.5lb, 3x10
22.5lb, 2x20

FacePull
25kg, 5x25


4/29/14

SLDL
20kg x20
80 x5
100 x4
120 x3
140 x2
160 x1
125 x13 (+3 Rep PR)

Chins
Bw x9,8,8

T-Bar Rows
60kg, 3x12
40kg, 1x20

Db Shrugs
80lb x60,60,40

Rope Hammer Curls
20kg x25,20

Sunday, April 27, 2014

Training Log - 4/27/14

Squat
40kg x10
90 x10
115, 2x10
135, 2x8

Barbell Lunge (alternating)
40kg, 3x20

Leg Extension
25kg, 3x20

Leg Curl
20kg, 3x20

Friday, April 25, 2014

BioRhythm Diet / Typical Days Eating + Training Log 4/25/15

Thought I'd include some diet related stuff since you guys seem interested in that. 

My bodyweight is currently hovering around 90kg and my goal is to maintain it while using the BioRhythm diet to Recomp / Consolidate my gains. Things have been going well for the past 2 weeks. I've had to increase my food intake quite a bit to avoid losing weight. At 3000kcals per day I began losing weight rapidly, so I've gradually increased it. 

Here's todays diet log, which is pretty typical of most days, considering that I basically train everyday. 


Breakfast (8am)(493kcal, 31 fat, 11 carbs, 40 protein)
6 Large Eggs 
1 cup Green Beans
2 Fish Oil Pills 

Lunch (12pm)(553kcal, 30 fat, 17 carbs, 54 protein)
Beef (140g)
1 cup Green Beans
1.5oz raw Almonds
2 Fish Oil Pills 

Pre-Workout (4pm)(369kcal, 25 fat, 8 carbs, 29 protein)
Black Coffee
1 scoop Whey Isolate
1 Tbsp Coconut Oil
30 Pistachios

Post Workout (6:30pm)(121kcal, 0 fat, 31 carbs, 1 protein)
1 Large Banana

Dinner (7:30pm)(1,751kcal, 5 fat, 350 carbs, 69 protein)
1 can Tuna
1 cup Black Beans
2 cups (Raw) White Rice (cooked in the rice cooker)

Dessert (8:30pm)(446kcal, 6 fat, 83 carbs, 15 protein)
1 cup Blueberries
1 cup rolled Oatmeal

Macro Totals: 3,733kcal, 97 fat, 500 carb, 54 fiber, 208 protein


For anyone who's interested in continually looking at my daily diet, here is a link to my MyFitnessPal page.


And todays training;

Strict Press
20kg x20
40 x5
50 x4
60 x3
75 x2
85 x1
70 x12 (Rep PR!)
60 x10
50 x12

Db Incline Bench
80lb, 3x12

Db Side Laterals
8kg, 3x10

Reverse Tricep Pushdown
20kg, 3x25

FacePull
25kg, 5x25

Thursday, April 24, 2014

Training Log - 4 / 23 & 24 / 2014

I know the blog has been simply training-logs lately, but if there is anyone actually reading this shit... hang in there. Pretty soon I'll be putting some post regarding the first CircaStrength Training System.

4/23/14

Bench
20kg x20
60 x10
80 x10
85, 3x10 (standard grip)
85, 3x10 (wide grip)
85, 3x10 (narrow grip)

BTN Press
20kg x15
50kg, 4x10

Side Laterals
2x10

Front Raise
2x10

Tricep Rope Pushdown
20kg x15
22.5, 3x12

4/24/14

SLDL
60kg x10
90 x10
115 x10
140 x5
160 x3
115, 2x10

Ring Chins
Bw, 3x8

T-Bar Rows
60kg, 3x12
40kg x20

Barbell Shrugs (strapless)
160kg, 3x20

Band Good Morning
1x50

Rope Hammer Curls
20kg, 2x20

Tuesday, April 22, 2014

Training Log - 4/22/14

Squat
20kg x20
90 x5
110 x4
130 x3
150 x2
170 x1
150, 3x5
130, 2x8

Band Good Morning
1x50

Leg Curl
15kg x25
17.5, 2x20

Leg Ext.
20kg x25
25 x25
30 x20
25 x25

Monday, April 21, 2014

Training Log - 4 / 19 & 21 / 2014

4/19/14

Flat Bench
20kg x50
60 x15
75, 3x15

Squat 
70kg x15
100 x15 (squats felt shitty today, so just did 1 set.) 

Ab Wheel
5x10


4/21/14

Strict Press 
20kg x15
40 x10
50 x8
60 x6
70 x4
75, 3x5
65, 2x10

Db Flat Bench 
80lb, 3x15

FacePulls
25kg x30
30 x25
35 x20
30, 2x20

Reverse Tricep Extension
20kg, 2x12