Hi T-dogs… i was wondering what you guys think of my training plan. I am finishing up my third month of convergent phase training. For the next 9 weeks starting Monday I’m going to do a bodybuilding type split modeled after John Berardi’s in creation of a T-man article. Some changes though.
I split up quads and hams…hams will be done on metabolic day…and metabolic day is a dino/functional training day…it has been moved to saturday.Here it is
consist of 24 sets per day, 8-12 reps per set. Mon Chest/back. Dips 4 sets, Bent over row ,Bench press 4sets,weighted chin 4 sets,incine fly 4 sets,seated row 4 sets Tues- quads/calves squats 4sets, calf raises 4sets, front squats, jump in place 4 sets x60, lunges 4 sets, 1 leg hop 4 sets.WED- ab routine(5x5 ab wheel, russian twist,rev crunch) Thurs arms(only for first four weeks, specilization) bicep curl 4 sets, cg bench, 4 sets, incl db curl 4 sets, reverse grip bench, hammer curl 4 sets, tri extension 4 sets. Fri-hammies/metabolic day (only hamstring sets are done to maximum, the rest is toal body for recovery witha twist…I 'm dong more functional exercises instead) Sldl’s 4 sets, towel chins 2 sets, glute ham raise, 4 sets, OH squats 2 sets, manual reverse hyper 4 sets, push press 2 sets, wheel barrow walk for time . sun- ab workout(5x5, weighted crunch, saxon side bend 2 sets, full contact twist, 2 sets, swiss ball crunch 5x5) . Then I’m going to bridge 4 weeks of high rep and low rep training. Then its 9 weeks of low rep strength training. After that I’m planning to buy Coach Davie’s 8 week program and incorporate it as a power phase. What do you guys think…open to all types of suggestions…thanks…Mike