KataKlysm954

Bodybuilder – Undulating Periodization

Monday – Upper:

Overhead Press
Week A: 8x3 @ 5-6RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Chinups
Week A: 8x3 @ 5-6RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

DB Decline Press
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Seated Cable Rows
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI


Wednesday – Lower:

Squats
Week A: 8x3 @ 5-6RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

SLDLs
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Lunges
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI


Friday – Upper

Bench Press
Week A: 8x3 @ 5-6RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Yates' Rows
Week A: 8x3 @ 5-6RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Dips
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Pulldowns
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI


Sunday – Lower:

Deadlifts
Week A: 8x3 @ 5-6RM - 75sec RI
Week B: 3x12 @ 15RM – 30sec RI
Week C: 4x6 @ 8RM – 60sec RI

Split Squats
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

Glute Ham Raises
Week A: 4x10 @ 12RM – 45sec RI
Week B: 5x5 @ 7RM – 75sec RI
Week C: 5x8 @ 10RM – 60sec RI

how would you rate this?

P-funk

I thought you were trainign for hockey?

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"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

CowPimp

It's okay I guess. That CowPimp guy is a fucking douche though.

The only time it's bad to feel the burn is when you're peeing...


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Gazhole

Yeah, the amount of times ive had to literally re-write the programs he's come up with astounds me.

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Free no bullshit training information.

If you want to win the fight, say "I BELIEVE".

KataKlysm954

i am training for hockey but i want to put on mass and get lean. ill worry more about hockey once i start getting stronger/bigger/leaner.

IainDaniel

How old are you?

How serious are you about hockey?

They have hockey leagues in FLA.

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan
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KataKlysm954

17
hell yeah they have leagues- not like canada lol but they do have hockey plus right now im playing indoor inline hockey(roller) played ice last year. im dedicated to hockey and enjoy playing i just wish that i can increase my skating speed mostly because right now my slapshot is over 80 mph+ i have a decent wrist shot and i play def.

fUnc17

Why don't you train for hockey? You will get bigger, leaner, stronger, and be able to transfer all of that to the ice. It is better to train like that anyway, IMO. You'll be a well rounded athlete this way.

and just an FYI... I played hockey since I was 4yrs old, up until senior yr in H.S. Start stretching your hips (psoas, piriformis) if you haven't already, hockey players tend to have extremely tight hips, as well as relying on our lower backs much more than we should. I learned the hard way.

Heres how I train.

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KataKlysm954

what does stretching the hips do? prob helps to prevent injury but must also have other benefits and i started hockey 7 years ago.

IainDaniel

Any specific goals with hockey? or is it recreational?

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan
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fUnc17

Prevent injury, change directions on the ice more quickly/easily, hit more accurately, shoot faster (not the speed of the puck but how quick you shoot, snap shots.) Definately will help with speed as well, once you start strength training and doing some power/skill transfer stuff you will notice a huge improvement in speed.

thats if your really serious about it, if you just do it as a recreational league then i wouldnt really bother. but definately stretch no matter what you do.

Heres how I train.

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KataKlysm954

you know i always did wonder what made your shots release quicker.. i see a few kids who have a quick ass release such as when they wind up for a slapshot they do it so quick its amazing. I really enjoy playing hockey im not looking to make a career of it thow because im not on the level of pros or even close. I do need to get my shot more accurate thow... it eathier goes over the net a little, a few feet wide or w/e possible thing that it could do. other nights its as accurate as a sniper and as strong as a bull.

i figured speed is mostly about skating technique because i have a power skater style instead of an instant burst of speed that lasts a few secs/mins i have a longer more powerful stride and it takes me double to time to get to full speed compared to kids who do a little run or hop technique they start crossing over real fast and kind of run and it gets them going full speed in seconds but they usually cant stay at that speed to long before they get tired.

fUnc17

its all hip action.... being able to put your weight where you need it, quickly.

about skating, thats just something your going to have to work on, BUT strength training, and power/skill transfer stuff (as well as increasing flexibility) will help tremendously when your doing drills. The better you do the drills the better your going to be able to skate, and I don't need to tell you, if you are a great skater your ahead of most of the crowd

Heres how I train.

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KataKlysm954

yep im a pretty good skater as of now i can do all the crossovers, back crossovers, transfer from forward to backward or backward to forward going full speed without no issues at all. i just want to have some sick ass speed so its harder for them to catch me when i do play forward.

IainDaniel

Defense is the best position. Moving to forward isn't like a promotion or anything.

Being defense there is an opportunity for bigger hits, and you are instrumental in setting up plays.

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan
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