T Nation

Chasing My MC level w/Multi Year Training System

As the above title states, I will be chasing my Master of Sport to reach National Champion level while programming Multi year. The first Multi year cycle will be for two years, to help get me into Nationals and compete for 2023 at the age of 31.

How the program will break down is the first three weeks will be dynamic effort to easy back in from testing maxes and competition if the meet is within 4 months of the new cycle. Else it will be 7 days of just light cardio then start the hypertrophy phase.

Exercise that will be in rotation. To note all classic lifts will be for low volume and all Dead’s will be rotated in every three weeks till 4 weeks out of the contest.

To note I am dealing with an ankle sprain that could sideline me for two weeks. So I figured out how to train around it till it heals.

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Here to follow you man!

Sucks to hear about the ankle but here to follow this log!

Currently looking into getting a board from work as they burn them for metal casting.

We will be in a hypertrophied to strength phase till December then going to test my max. When I am able to do 6 sets of 6 without problems then I will add 5 lbs to upper body and 10lbs to lower body weight range.

Wk1 D1 - rehab

Bench
250@6x5

Box Squat
BW x10

(Right Leg)Leg Press 130@4x10
(RL) leg extensions 100@4x15
Face Pulls 120@4x15
Curls 30@4x10
Dips BWx10 40@3x10
Side bends - 45@3x10

Rehab at home
Neck bends
Ankle mobility

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Taking today’s training off to let the ankle heal a bit more as it’s a tad tuff to walk still

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Will be at 100% for my first session back on Sunday…Gonna be a fun day as I still can’t push squats 100% but will get some good work in

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Squat
135@4x10

Bench
225@6x5

Pull Ups -100/-120@2/3x5
Dips -80@5x5
Curls 25@4x10
Left Leg Extension 55@4x10
Leg Extensions 100@4x10
Walk 4 mins@2.3mph

not sure how you guys have the video show up right on the fourm…but let me know about that and my depth

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life saver

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Hard to be 100% sure from the angle, but I think it’s borderline, may want to sink another 1”. A bit more weight may do that for you too.

It looks like borderline to me but the angle is not the best.
It’s a hard one because in the gym they are definitely clean reps but in a powerlifting comp it might get all the white lights

Squat
185x10
225x10

Bench
235@2/4x4/3

Pull ups -100@5x5
Dips BW@2x5 -60@3x5
Hammer Curls 30@4x10
Rev Hyper 25@4x10
SL Extensions 70/100@4x10

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Meal plan going forward

9 Am: baby carrots, almonds, 4 oz cranberry juice (W/o day add a protein shake )

Bed

6 pm:
5 eggs w/spinach & peppers Baby carrots, 4 oz oj (w/o day add Protein shake)

10 pm:
5 oz chicken, 5 oz of lean pork, banana, 3 oz cranberry juice (wod add protein shake)

1 Am:
5 oz of chicken, bottle of apple juice

4 Am:
5 oz lean pork

Will do body comp pictures this weekend

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Squat
315@2x1

Bench
240@6x2

Face Pulls 140@4x10
Side Laterals 20@4x10

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Under parallel.

Jacques Cousteau never got that low.

gotta make sure its tennis ball low for the IPF lol

Box Squat
355@6x5

Bench
230@6x5

Pull ups -80/100@3/2x5
Dips Bw@5x5
Curls 30@4x10
SL extensions 90@4x10
Reverse Hyper 25@4x10

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Box Squat
375@2/3x4/3

Bench
240@2/3x4/3

Pull Ups -80@5x5 - I would say another 2 weeks till body weight
Dips BW/+10@3/2x5
Hammer Curls 35@4x10
SL extensions 110@4x10
GHR Holds 3x10 sec

Video of bench and squat will be up later

2 Likes

Good to see you start stacking the weight back up on the squats

So film will be a no go for a tad. Just no time at the moment.

Box Squat
390@6x2

Bench
245@6x2

Pull ups -60/80@2/3x5
Dips +10@5x5
SL extensions 130@4x10
Reverse Hyper 25@4x15

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Box Squat
365@6x5

Bench
235@6x5

Pull Ups -60@5x5
Dips +20@5x5
Curls 35@4x10
Side plate full raises 2.5@4x10
Leg extensions 160@4x10
Rev hypers 30@4x10

3 Likes