[quote]Christian Thibaudeau wrote:
So my uni classes actually finish on monday and ive only got an essay and one exam to worry about. Since im finishing a cycle today im going to go ahead and start this earlier than expected. its going to be hell at first i imagine but itll be worth it when i adapt.
So my plan looks like this:
AM - HFSW
Push Press, Squat, Bench Press, Deadlift - Week 1 + 2 - 3 x 5, Week 3 + 4 - 3 x 4, Week 5 + 6 - 3 x 3 - going to start @ 60% of 1RM and conservatively increase it as and when i feel i can. Also going to be alternating between low and high bar squatting for this as i use low bar for my main lifting but my high bar seriously sucks and im sure theyll be carry over.
PM - Layer Workout
Split - Bench Press, Squat, SGHP from blocks, Decline Press from pins, Deadlift
Activation lift (5-4-3-2-1 scheme)
Main Lift - 1RM Ramp, Density work - 15 singles @ 90%
Accessory Lift - Doing a 5 min giant cluster for one accessory exercise
Carries - 3 x 1 minute rounds
Im having trouble picking an accessory lift for the press days. My biggest weakness is my chest, then probably triceps (all my pressing is shoulder dominant) so i was thinking either DB Squeeze Press or Neck/Guillotine Press one day and reverse grip bench press/floor press the other day. Thoughts? I was also thinking about adding in 1 HDL set (5-4-3-2-1 scheme) to the main lift but i think i need to keep the volume low, especially as I first start twice a day.
Nutrition is being upped. Including the 2 workout drinks ill be using ill be getting around 350 protein, 325 carbs, 100 fat. Im floating around 180-182lbs at the moment, gaining weight very slowly but if anything i seem a little leaner over the last 4-6 weeks. I know my protein is ridiculously high but i just find it works for me and to be honest i just enjoy eating alot of meat!
Any criticisms/motivation/feedback is welcomed Not sure if itll be worth my starting a log of this little experiment on here[/quote]
Dude that looks awesome. The only thing I would say is try not to ramp yourself up to do any lift… In my own personal experience, when I need to pump myself up before a lift, the rest of my week sucks. ESPECIALLY if you are really going to train twice a day like you say.
It just burns me out bad. For me, I just relax, focus on the queues, push as fast as possible and/or squeeze the muscle as hard as possible depending on the exercise, and do the work.
P.S. I love to eat meat too. It just makes me feel good.
No it doesn’t look awesome at all. It’s a recipe for disaster. HFSW and the layer approach are based on two different sets of principles, you can’t just throw in stuff together and think that it will have a 1+1=3 effect… in that specific case it might end up being a 1+1=0 effect because he might burn out.
The layer system itself is VERY hard to recover from as it is.[/quote]
I really used awesome to describe it because I thought it was cool that he would be willing to do that amount of training and be willing to follow a good peri-workout protocol for both sessions. That takes dedication.
To me, training isn’t just for muscles, power, girls, etc.
It’s a form of meditation to me, and I’m learning to apply values needed to succeed in the gym in my every day life. THAT is awesome to me.
I apologize for any hard feelings.