After reading through a few training logs posted by other guys here I thought a good way to keep me motivated with my training would be to do the same thing. I am open to any advice you might have, so here goes:
First of all the program. At the moment I am trying to train for mostly strength gains and getting to be more conditioned, as I have tended to push regular energy systems work aside for the past few months. I am 5’11" and currently 94kg (207lb). At a fitness test at my gym last week my BF% was 21% measured on one of those Tanita scales, so I’m not sure if I really trust the result, especially as I think I look a bit better than that in the mirror (Note to self, order calipers this week!)
I am working on using a lot more of the Olympic lifts as I enjoy doing them and really want to improve my lifting technique. Each workout I will choose an Oly lift as the main exercise and use the wave loading protocol (after reading Ian King’s article) for that lift. I will then choose other exercises to ensure that I get a full body workout each time. I’ll then throw in a supplementary, mostly for prehabilitation, exercise and finish off with abs, one heavy weighted and the other bodyweight. One will target obliques and the other the “normal” abs.
To get a good variety of exercises I have decided to go for a 2 week cycle and go through it 3 times in a 6 week training block. Within the training block I will “wave load” the intensity of each cycle. This works as shown below:
Cycle 1 (Weeks 1&2)
Oly lift - 10/8/6/10/8/6 wave load with 60 sec rest btw sets.
2 compound lifts - 3x8 w/ 60s rest
Supp lift - 3x8
Heavy ab - 3x8-10
Lighter ab - 3x15-30 (high rep)
Cycle 2 (Weeks 3&4)
Oly lift - 3/4/5/3/4/5 wave load with 90-120 sec rest btw sets.
2 compound lifts - 3x5 w/ 90-120s rest
Supp lift - 3x5
Heavy ab - 3x6-8
Light ab - 3x10-20 (medium rep maybe with light weight)
Cycle 3 (Weeks 5&6)
Oly lift - 1/2/3/11/2/3 wave load with 120-180 sec rest btw sets.
2 compound lifts - 5x3 w/ 120s rest
Supp lift - 5x3
Heavy ab - 3x4-6
Light ab - 3x5-100 (low rep with heavier weight)
I’ll then take a week off and depending on progress change exercises and go again or try something different. The first cycle is more hypertrophy focused and the lighter weights will allow me to groove my technique on the oly lifts by doing lots of reps. Cycles 2 & 3 progress more towards the max strength range. If I continue for a second block cycle 1 will act as an “unloading” or back off week before progressing to heavy weights again.
The exercises will be as follows:
Standing Military Press
Standing Calf Raises
Kneeling Cable Crunches
Saxon Side Bends
Med Ball Russian Twist
Clean & Press
Bent Over Row
Glute Ham Raise
Decline Reverse Crunch
Incline DB Bench Press
Low Pulley Side Rotations
Low Pulley Swissball Crunches
Swissball Russian Twist
Clean & Jerk
Rope Pulls to face
Oblique Kneeling Cable Crunches
So that’s it. Any comments? I’ll post my first week’s results soon.