Starting up a new log for my current round of Layer training. 7 days a week training with a focus upper body (last round focused more on lower body.) My new gym has better plates and bars as well as conditioning gear: Tires, weighted vests, sleds... American FItness Center FTW!
FOCUS: Upper body thickness, conditioning, lat width, and pull-up improvement.
Week 1: Ramp to 3RM, 3 cluster sets, 3 HDL sets
Week 2: Ramp to 2RM, 4 cluster sets, 2 HDL sets
Week 3: Ramp to 1RM, 5 cluster sets, 1 HDL set
Week 4: Ramp to 1RM, 3 HDL sets, 2 max pump sets
HDL Scheme: 4-4-3-3-2-2-1-1 or 3 x 8 (speed sets)
WEEK 1: 5 pull-ups, 3x/week
WEEK 2: 10 pull-ups, 3x/week
WEEK 3: 15 pull-ups 2x/week
WEEK 4: 5 pull-ups + 10 lbs 3x/week ... repeat
... then: Rowing 500 m, medium effort/resistance
1. decline tilt bench press & shoulder pump
2. snatch-grip high pulls
3. incline tilt bench press & shoulder pump + triceps pump
4. snatch-grip high pulls
5. heavy back & light posterior chain
6. front squats & posterior chain
7. arms pump & sled / tire conditioning
1RM's: Bench: 315 lb. (pre injury, more like 250 lb now) Squat: 455 lb. Deadlift: 550 lb.
*injury: I have long ligaments and dislocated both shoulders at the same time last year resulting in an AC impingement in my left shoulder which is finally back to snuff after a lot of semi-time off and rehab training with bands. Really sucked since it was right after I hit 315.
Supplements: Indigo, Plazma, MAG-10, Finibars and Spike