Performance Area > Strength, Power, Reactivity, & Speed Discussion

Planning my training ahead

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Raptor:
OK, I'm probably going to start going to the gym starting with the next week, trying to improve first hypertrophy, then kindly switch into strength work, then more power (~February) and then some plyo work (March) and then just enjoy the results.

Right know the knee is pretty much in the same shape as it was ~9 months ago, but I guess it will allow me to do low bar squats. The problem is - my wrists, elbows and shoulders hurt incredibly and if they do get in that condition, they recover very, very slowly, which means I could possibly be sidetracked for a few weeks before I can squat again.

My plan is something like this:

Workout A1: Squat increase + Straight leg one-leg RDL + Leg curls + Shoulders
Workout B1: BSS  + Bench press + Pullups
Workout A2: Squat + Backward lunge + Leg curls + Shoulders
Workout B2: Power Clean + Incline bench press + Chinups

The program will be Wednesday - Friday - Sunday, with the increase in poundages occuring on Wednesday. Odd weeks will be A1 - B1 - A2, even weeks will be A1 - B2 - A2.

In terms of reps involved in the squat, I want to start with 3x8 in the squat for A1 and then use the same weight for A2, but this time go for 4x10. Then increase the weight by 2.5 kg for every A1 workout. For the bench press, I'd do the same but going 3x10 and 4x15. I want some bodybuilding type of training for some time for my upperbody (chest and shoulders).

Anyway, my plan is to go with this and work on stuff, maybe do a few cycles at these rep ranges, and then go with 4x5 and 3x8 instead of the 3x8 and 4x10 for the squat, while for the bench press I'd go with 3x8 and 4x10 from the former 3x10 and 4x15.

For the assistance exercises I'll probably do 2x8. I might play with the rest periods as well, just to make some different adaptations. It's nothing set in stone, but this is the general idea.

In the off days I could do some ab work, med ball core work and ab wheel rollouts as well. Maybe some KB swings if they don't hurt my knees.

If you have any suggestions please shoot...

My goals are to get a 2x squat at least a projected one if not a real one by end of February 2011, if no injuries happen. I'll also take some protein supplements, probably a high % of protein with a low % of carbs, trying to increase muscle mass and take fat off in the spring (that's a very important part that I have ignored in the past). So basically my goal is to squat ~170 projected at a bodyweight of ~85 kg, and then decrease bodyfat and stabilize at ~75 kg (I have plenty of bodyfat right now to lose and with an even greater % if weight gain is desired, a 10 kg loss of fat doesn't seem that dramatic).

I'd probably lose some strength but I feel it's for a good cause.

So, like I said, any ideas would be great. I'd love to jump off two feet but I feel like I can gain a lot in my one-leg jumping as well, thus the focus should be on posterior chain strength.

I have included both hip extension and knee flexion exercises (leg curls) for my hamstrings, with the GHR being out of the discussion.

steven-miller:
Regarding the A2 work-out and those 4 x 10 squats - what would be the purpose of that work-out? 3 x 8 with weekly increases could work well for you though. But that is a lot of volume already for max strength gains. Instead of doing the 4 x 10 squats I would do a high intensity day with more weight than on A1 but lower reps, maybe 3s and increase A2 along with A1. You could utilize the MSEM method on that day two, would be pretty much the same purpose. I would do that as long as it works. B1 could work well as recovery day if you don't go really crazy on the BSS and if you are adapted to the movement. Powercleans would work for now, too, but will later be more difficult to incorporate as recovery. But right now I don't think it will be problematic for you.

Upper body looks good besides that I like overhead press + bench press more than incline bench press + bench press because it (the press) is generally a good movement which involves the whole body more opposed to the incline and is also a little less similar to the bench press. Goals are looking very good to me! With that volume you might be surprised at the end that you did not get that fat after all. So 75 might not even be necessary, but you can evaluate that for yourself once you are there.

Good luck with it!

Raptor:
You bring up some good points, and thanks for reading all that stuff that I wrote (if you indeed read it all :P).

In terms of the rep range, I kind of want to go crazy on the reps per set for a while and also keeping the weight low. The reason for that is to allow my arms to adapt (since if I go very heavy my elbows get tendinitis or whatever from the low bar position and I'm out). So in that time I'll work on flexibility as well while keeping the weight on the bar "low" (think 80-100 kg).

Then, after I finish a few cycles of 3x8 and 4x10, I'll go with 4x5 and 3x8, so more weight and intensity, less volume. Kind of like transitioning into strength from hypertrophy. And then it's probably going to be pure strength.

Hopefully my health will allow me to do this.

Oh and yeah, I'll do bench press and overhead press, makes more sense. And it's going to be interesting in terms of recovery... I guess I just have to deal with that as I progress, and make whatever adjustments I see fit.

adarqui:
will check this out tmw, forgot to read it ! its in my todo list tab tho ;)

pc

Raptor:
What? You FORGOT?

What could be more important than this??? TAKE YOUR WORDS BACK OR ELSE!

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