Just did day 2 of week 2 and really enjoying it although this week i feel like napping 60mins post - not the worst idea but i try to nap during the day so i sleep it up at night (up at 5am - lights off at 10pm-ish)
i’m not big on supp’s and this is wjat i do which is lossley based on the peri workout diet from earlier in the year
5:30am - whey and water, apple, banana
8 or 9am - leucine, whey, water…10mins later bowl of sugary cerial…10mins later workout
11 - 11:30 - 4 eggs, 4 slices of bread, 4 slices of bacon, veggies
basically protein and veg for another 3 meals
in the process of upping cals a bit but i was just interested in seeing how others are going without a lot of supplementation, getting though these workouts
i’ve also come off a lot of low volume, high intensity type training so the volume is probably 4 x what normally do so that will take some getting used to
I’m not doing the whole HPmass system but i’m training the main lifts almost everyday right now. I don’t use supps. I can buy a a lot of food for $300 plus.
i’m doing most of it - legs are good where they are and i was wanting an upper concentrated loading phase so i’m moving to:
mon - upper x 2 exercises
tue - upper x 2 exercises
wed - nc
thu - lower x 1 exercise / upper x 1 exercise
fri - lower x 1 exercise / upper x 1 exercise
sat - lat/bi + sled stuff 9might chuck some legs in here too)
sun nc
i am going to really up the cals and with x mas coming is really good timer to get on it…plus the length of the sessions is not working for me either and they only get longer
[quote]swans05 wrote:
i’m doing most of it - legs are good where they are and i was wanting an upper concentrated loading phase so i’m moving to:
mon - upper x 2 exercises
tue - upper x 2 exercises
wed - nc
thu - lower x 1 exercise / upper x 1 exercise
fri - lower x 1 exercise / upper x 1 exercise
sat - lat/bi + sled stuff 9might chuck some legs in here too)
sun nc
i am going to really up the cals and with x mas coming is really good timer to get on it…plus the length of the sessions is not working for me either and they only get longer[/quote]
Right now i’m doing OHP, DB bench press and FSQ every session. I might switch the FSQ for deads after a few days. I actually took this day off.
Planned WO for tomorrow:
AM: 3-5x3@60-70%
PM: 5-8x3@60-80%+
If i feel strong i’ll do some singles work for the DB bench press. %90+ I also will do some upper back work and maybe a lat exercise.
I use the FSQ and DB press due to previous training injuries. Have thought about using some back squats lately though and even barbell bench presses.
[quote]swans05 wrote:
so are you basically doing as written but doing activation/potentiation zones in am and max training in pm?
that’s a pretty good idea, bit not 1 i can do[/quote]
I just call it light and heavy training!!
Yeah i guess you could say that. I treat the light session has a kind of neural charge/practice session. Working better then anything i’ve done for strength gains.
The last 2 weeks i have done the light workout and heavy workout on separate days though. Trying to do both in one day tomorrow.
i would rather do something everyday then a big session on 1 day, i own a gym so i’m there everyday and can do that but with 1st born on the horizon, 90 - 120min sessions are a no go
Hey swan i guess you meant your own “gym”. lol Anyhow on my heavy days i just use a basic ramp for the OHP and FSQ. I perform the OHP before the DB press so i see no need to ramp.
