Figured it was time for a new journal because I want to log workouts, but there is no way I am bringing a notebook to the gym. I am going to do a hybrid of instinctual training with undulating periodization. Basically, over a microcycle, I say I am going to do x hypertrophy sessions , x strength sessions, x power sessions, etc. The thing is, they don't necessarily fall on a specific day of the week, I just make sure that over a predetermined time period, I accomplish the checklist of what I said I was going to do. This does multiple things:
1)If I go on a bender during a weekend, I don't have to train strength or power on Monday, I can do some form of higher rep training.
2)I haven't really done much hypertrophy work in a while, so I figured I would integrate some in, make it a priority, but still get strength and power work in as well.
3)Gets me out of scheduling based on the 7 day work week. I am making my microcycles 11 days in length.
4)Let's me re-work the nonlinear method I was playing with before.
So, I have raised my work capacity and dropped some fat recently, making sure I get at least one high intensity/low volume strength session in to maintain strength. My strength has dropped in the bench, but I don't give a shit because since it has, my shoulder feels alot better and my posture is getting better. Anyway, without further ado...
1
Lower body strength/Upper body hypertrophy/1:2 cardio
Squat 4x4 (180sec RI)
SLDL 4x4 (180sec RI)
Shoulder Press 4x10 (30sec RI)
Rear Delt Raises 4x10 (30sec RI)
Tri Pushdowns (Pull up assist machine) 4x10 (30 sec RI)
Bicep Curls 4x10 (30 sec RI)
ESD (Treadmill)-11.0mph 10 sec on:20 sec rest for 5 minutes, 80 second rest, repeat 3-4 more times.
2
Dynamic/Functional work
Single leg hop 3xWidth of basketball court each side
Lateral shuffle w/touch 3x(5-10-5) each side
Single leg squat 3x6-8
Touchdowns (Single leg RDL) 3x6-8
1 arm DB Bench Press 3x6-8
Rotational DB Row 3x6-8
3
Upper Body Strength/Lower Body Hypertrophy/1:2 Cardio
Barbell Row 4x4 (180sec RI)
Incline Bench Press 4x4 (180 sec RI)
Hip Flexion 4x10 (30sec RI)
Reverse Hyperextension 4x10 (30sec RI)
Side Lunges 4x10 (30sec RI)
Active Recovery
Planks 3x60 seconds
Russian Twist 3x30
Curl Ups 3x10
Reverse Curl Ups 3x10
20 minutes of 30:30 cardio at 9.0mph
So, the goal is to get #1 and #2 twice over an 11 day period and #3 once. I want to get 2-3 10 day cycles in minimum. I would also like to get at least 3 Active recovery days in each 11 day cycle and, at the conclusion of an 11 day cycle, give myself 2-3 days off. My first 11 day cycle brings me from Nov. 5-Nov. 15. I imagine I will take 3 days off after that, just to make sure I am not overdoing it. If everything works fine from there, I will switch to 2 off days at the completion of each cycle. I also do a dynamic warm-up but it is involved so I won't write it out. I will basically be deciding what I do after the dynamic warm-up, specifically on the close grip snatches or single arm snatches, whichever I do. Anyway, did #1 today because I felt pretty good.
11/5
Lower body strength/Upper body hypertrophy/1:2 cardio
Front Squat 245lbs 4x4 (180sec RI)
SLDL 265lbs 4x4 (180sec RI)
Shoulder Press 30lbs 4x10 (30sec RI)
Rear Delt Raises 25lbs 4x10 (30sec RI)
Tri Pushdowns (Pull up assist machine) 100lbs 4x10 (30 sec RI)
Bicep Curls 25lbs 4x10 (30 sec RI)
ESD (Treadmill)-11.0mph 1:2 interval 4 times 24 minutes total
That's it, hopefully my upper body will grow and my legs will get stronger over the next 4-6 weeks. If things go well, I may push it to 8 weeks.
1)If I go on a bender during a weekend, I don't have to train strength or power on Monday, I can do some form of higher rep training.
2)I haven't really done much hypertrophy work in a while, so I figured I would integrate some in, make it a priority, but still get strength and power work in as well.
3)Gets me out of scheduling based on the 7 day work week. I am making my microcycles 11 days in length.
4)Let's me re-work the nonlinear method I was playing with before.
So, I have raised my work capacity and dropped some fat recently, making sure I get at least one high intensity/low volume strength session in to maintain strength. My strength has dropped in the bench, but I don't give a shit because since it has, my shoulder feels alot better and my posture is getting better. Anyway, without further ado...
1
Lower body strength/Upper body hypertrophy/1:2 cardio
Squat 4x4 (180sec RI)
SLDL 4x4 (180sec RI)
Shoulder Press 4x10 (30sec RI)
Rear Delt Raises 4x10 (30sec RI)
Tri Pushdowns (Pull up assist machine) 4x10 (30 sec RI)
Bicep Curls 4x10 (30 sec RI)
ESD (Treadmill)-11.0mph 10 sec on:20 sec rest for 5 minutes, 80 second rest, repeat 3-4 more times.
2
Dynamic/Functional work
Single leg hop 3xWidth of basketball court each side
Lateral shuffle w/touch 3x(5-10-5) each side
Single leg squat 3x6-8
Touchdowns (Single leg RDL) 3x6-8
1 arm DB Bench Press 3x6-8
Rotational DB Row 3x6-8
3
Upper Body Strength/Lower Body Hypertrophy/1:2 Cardio
Barbell Row 4x4 (180sec RI)
Incline Bench Press 4x4 (180 sec RI)
Hip Flexion 4x10 (30sec RI)
Reverse Hyperextension 4x10 (30sec RI)
Side Lunges 4x10 (30sec RI)
Active Recovery
Planks 3x60 seconds
Russian Twist 3x30
Curl Ups 3x10
Reverse Curl Ups 3x10
20 minutes of 30:30 cardio at 9.0mph
So, the goal is to get #1 and #2 twice over an 11 day period and #3 once. I want to get 2-3 10 day cycles in minimum. I would also like to get at least 3 Active recovery days in each 11 day cycle and, at the conclusion of an 11 day cycle, give myself 2-3 days off. My first 11 day cycle brings me from Nov. 5-Nov. 15. I imagine I will take 3 days off after that, just to make sure I am not overdoing it. If everything works fine from there, I will switch to 2 off days at the completion of each cycle. I also do a dynamic warm-up but it is involved so I won't write it out. I will basically be deciding what I do after the dynamic warm-up, specifically on the close grip snatches or single arm snatches, whichever I do. Anyway, did #1 today because I felt pretty good.
11/5
Lower body strength/Upper body hypertrophy/1:2 cardio
Front Squat 245lbs 4x4 (180sec RI)
SLDL 265lbs 4x4 (180sec RI)
Shoulder Press 30lbs 4x10 (30sec RI)
Rear Delt Raises 25lbs 4x10 (30sec RI)
Tri Pushdowns (Pull up assist machine) 100lbs 4x10 (30 sec RI)
Bicep Curls 25lbs 4x10 (30 sec RI)
ESD (Treadmill)-11.0mph 1:2 interval 4 times 24 minutes total
That's it, hopefully my upper body will grow and my legs will get stronger over the next 4-6 weeks. If things go well, I may push it to 8 weeks.
