[quote]thoughts1053 wrote:
[quote]as wrote:
[quote]dayne_lathrop wrote:
[quote]believer423 wrote:
I’m having trouble putting together a training program based on these videos/methods. Since you’ve had such good luck with yours, would you mind taking the time to post up your typical cycle? I would much appreciate it. It would be interesting in seeing how one’s program varies from anothers…Thank you[/quote]
dont know if you meant me, but ill go ahead and kind of lay out what i have been doing considering ive been very happy with the progress ive made.
monday-am. performance pressing circuit day/ p.m HIIT
tuesday- Nueral charge workout
wednesday-Performance pressing/ p.m HIIT
thursday-legs performance
friday-foundation
saturday-performance pressing/ p.m. HIIT
sunday-nueral charge workout
with the foundation days i have been using either straight sets of 6-10, or likely (my favorite) trisets for each muscle group (abs, lats, biceps). the rep range for these muscles always stay higher though (6-12). i have been using this split for a while now, but the only thing that was different a couple weeks ago was instead of foundation day, i had a “pulling” day. Then i started working mid back and traps/ rhomboids on the two regular performance pressing days, and threw in the foundation day.
the circuit pressing workout is like the one in the video in a way. i do:
strength circuit (3 compound exercises 4-6 rounds)
isolation circuit (2 shoulder and two tricep exercises 3-5 rounds)
max rep circuit (with two exercises from the strength circuit and two from the iso circuit)
the max rep is only done once, and the rep range for the strength circuit stays around 3-5 reps, as the isolation i shoot for 6-8.
i like to switch things up on my leg day, so like the performance pressing day, i never use the same exercises.
hope that gives you kind of an idea. just ask me a question if you have any, no sweat.
[/quote]
Hey Dayne, I thought I was originally doing something very similar to your routine but was a little confused after reading your post.
Are you doing the strength circuit, isolation circuit and max rep set all on the monday performance day after the regular series of ramping pressing esercises?
Or are you picking and doing a different type of circuit after each performance workout on monday, wednesday and saturday? Thanks.
By the way this routine does not work for me if I’m not doing the anaconda protocol. I just don’t recover. Strength was going up until I ran out. Actually barely hanging on to current strength levels now. Gotta place another order even though my digestive systems doesn’t agree with it lol.
[/quote]
I’m pretty sure on Monday he is only doing all circuits without the regular series of ramping.
On that note, layne, don’t you feel that kind of split is somewhat imbalanced? I know CT says that performance muscles need more frequency, but 3 days seems like a lot. Same amount of days for a spec phase. I’m not saying what you’re doing is wrong, I’m asking how it’s working, feels, etc. Are you trying to do a spec phase or does this just work out better for you? I’m planning on moving to a similar split next week, but possibly how CT had it split:
Upper Body Performance
Lower Body Performance
Foundation
Neural Charge
Upper Body Performance
Lower Body
Neural Charge[/quote]
funny you mention that i have 3 pressing workouts. i am in fact trying to specialize for the time my shoulders/chest/triceps. my shoulders and triceps ESPECIALLY. i have always had a bigger looking chest compared to my other pushing muscles, so i am doing this split for about 4-6 weeks possibly. i WAS doing only two pressing performance days and two pulling days, and that worked out well, i have just (a couple weeks ago) recently thought i would start splitting up my pulling into a foundation day, and the traps rhomboids and rear delts on saturdays and wednesdays. you are correct in the assumption that i meant that the circuits that i mentioned, i do them as one workout on monday. SOMETIMES i will add a max rep circuit for my chest/tris/shoulders on either saturday or wednesday. this is to try and further focus on my delts and tris. but most of the time, i do alot more actual performance work (ramping 3-5) with also working the assistance muscles (traps, rhomboids, rear delts).
going back to 3 days pressing: i cant really say how long i will do this, but for now it has really been helping. if i do change it, i will go back to 2 general pressing performance workouts, and split my legs into 2 session (hip dominant/ quad dominant) and drop the circuit workout.