Tuesday, April 16, 2013

Current Training Schedule

I've decided to start logging my training on the blog, so with that, I want to provide the actual protocols I am using.

-Rest days are taken on an as-needed basis. Typically I just take Sundays off
-Training poundage is increased whenever the sets become too easy

Session One

Back Squat- 5 x 3 x 325, 1xMAXx225, 1xMAXx135
Strict Press- 2 x 5 x 175, 3 x 3 x 185, 3 x 1 x 200+

Session Two

Shrugs- 1xMAXx135, 1xMAXx225, 1xMAXx315, 2xMAXx405, 2xMAXx455, 4xMax495
Stiff Leg Deads- 5x3
Pullups- 100 reps, Any sets/reps

Session Three

Bench Press- 4x6 with 8RM
3-sec’ Pause Back Squat- 6x1, using Mondays 5x3 weight

Session Four

BTN Strict Press- 2 x 5 x 155, 2 x 3 x 170, 3 x 1 x 190+
BTN Push Press- 3 x 2 w/ Top Single or More
Dips- 6 x 5

Session Five

Deadlift- 85-90% 1RM x 1, as many as possible in 30 minutes

Session Six

Bench Press- 6 x 2 x 285, 3 x max x 255
Chins- 5x5 with however much weight you can do for 5 reps
Arms- 3-5 x10

Accessory Moves*
Ab wheel
Glute Ham raise
Face-Pull / Rear Delt Work

*Accessory movements are typically done at the end of a workout, when and if I feel like it. Occasionally I will do a morning workout comprised solely of accessory moves. All heavy work is done in the evenings.

No comments:

Post a Comment