T Nation

Ad's House


#21

Ok, so whats changed This cycle…

-Emphasis on Movement specific strength
-Conditioning Work

Im basing this cycle on the work I put in last cycle. Its abit more generic towards working my main lifts and some assitance rather than lots of exercises and sets. After reading wendlers 5/3/1, Im going to use the progression model to see if it can produce the same effects as some of the others around here.

I’d gladly put it off untill late august, but im going to have to start putting some conditioning sessions in ready for a september start. Im going to be starting easy (read: short sessions) and slowly build up throughout the summer.

so…

-4 days lifting (Upper/lower)
-3 HIIT (2 post weights, 1 on OFF days)
-1 Recovery session

Food will be High.

I’l post more details later


#22

Upper 1 AM

MP (weight= kg)
40x5
45x5
50x9

DB Row
35x12x2
35x20

Dips
+10x10x3
bwx10x2

BB shrugs
80x15x1
80x13x2

Upper 1 PM

BB Curls
25x8
35x8x3
35x6

Band pull aparts
15,13,13

Stretches
Chest
Shoulders
Lats


#23

Lower 1

Box squat (low)
75x5
90x5
100x11

High bar close stance squat
60x10x5

GHR (puldown bench)
10,10

Hanging leg raises
8,7,6,6,5

HIIT
C+J x6
40kg plate carry 50m
med ball slams x10

3 sets, 90s rest

So there was finally another person in the gym today, made the session a little more fun, dudes a strong clever badass.

Session is what it is, a starting point. The coming weeks will show results.

HIIT post weights was just enough to start with, as Ive said im starting pre season conditioning earlier this year and working up slower. I feel this is going to help during the later stages, plus help improve my work capacity for weight sessions.

Have a good day


#24

upper 2

Bench Press
65x5
75x5
85x9 PR

weighted chins
+10kg 10,7,5,5,5,4,4,4,4,1
90s between sets

C1 DB Incline bench (45deg) 25x10x5
C2 Band ext rotation 3x15
(c1 then c2, rest 90s, repeat)

Torso series
Push upx10
ab wheelx10
inverted rowx6
straight leg situpsx10
band pull apartsx15
rest 60s, repeat once more

[lower 2]

Deadlift
70x5
82.5x 5
92.5x 13

RDl
80x10x5

DB bulgarian split squat
15kg’sx5x10

Full contact`twist
10kgx12x3

recovery workout

One arm DB swing
15kgx10x5 (5 each arm)

BW squatsx20
Inch wormx10
DB reverse lunge from deficitx10each leg
Band one arm horizontal pressx10
rest 90s repeat once more

Sumo stance BW Squatsx15
band bent over horizontal pressx15
walking bw lungex20
close grip press upx 20
rest 90s repeat once more


#25

[b]Week 2

Upper [/b]

OHP

42.5x3
47.5x3
52.5x5

I bombed on the last set! I miss calculated the weight on the bar after the 2nd set and actually lifted 57.5 for 5. after struggling with that I realised I’d over loaded it, it sucks because affected my last set.

B1 DB Row 35kg
15
15
25 PR

B2 Weighted Dips
10x10x5 PR

BB Shrugs
85x15,15,13