One cycle is three days: A, B, Rest/Assistance, Repeat. If a day is missed, don’t reset the cycle, just resume it.
For me, assistance is lats/bi/abs in a low intensity ‘rope fun’ session.
Tracking volume (total weight lifted in each exercise per session), intensity (weight per rep), duration (length of the session, and therefore, amount of rest between sets), and density (number of sets per duration).
Programming is to push one variable at a time for six cycles, do a two cycle deload, and start with a different variable for the next six cycles. If untrained, can probably push it a little harder, and may be able to get away with skipping the deload. The key is probably just not letting the ego go all full retard with the weight of the weighted parts.
If linear loading schemes stop giving results, switch to stair-step, and then wave loading.
Stop before failure. For the 1s and 2s, grinding it out is acceptable, missing the rep is not. For the 3s, any ‘press out’, grind, or slowdown is failure. For the 4s and 5s, loss of distance moved (‘pop’) is failure.
BP Complex (A):
What - Why - How much
1Top Half Bench Press - Overload - 3-5
2Rings Pushup Variation - Strength/Stability - 3-5
3Decline Reverse-Grip BP @60% - Strength/Speed - 5-7
4Medicine ball chest pass - Speed/Strength - 8-10
5Plyo Pushup - Explosive - 5-10
DL Complex (B):
What - Why - How much
1Top Half Deadlift - Overload - 3-5
2Deadlift - Strength - 3-5
3Double KB clean and jerk - Strength/Speed - 5-7
4Jump good morning - Speed/Strength - 8-10
5Broad Jumps - Explosive - 8-10
-All of these exercises are exercises I am individually interested in working and can perform with good form, with the exception of the jump good morning, which I will learn. They are grouped according to approximate movement pattern. There are a few odd choices.
-I opted for the ‘ring pushups’ instead of a conventional bench or DB bench for strength, I am weak enough that three reps is a big deal, and strength progression will be by manipulating leverage, so at my present level, it will not be hard to keep it in the 3-5 rep range for ‘strength’.
-The Decline Reverse-Grip Bench Press is a very silly sounding exercise; it is likely very shoulder safe, and hits an angle (lower pec) that the others are likely to miss.
-The medicine ball chest pass is irresponsible in a crowded weight room; I am considering hanging a small plate from a chain and shoving it instead.
-The KB CnJ replaces the power clean, and adds a small amount of quads and overhead work to a program that is sorely lacking both.
-For certain exercises, there are limits, when the C&J is maxed out (heaviest bells in the gym, 7 reps per complex, density is 30sec rest periods), it may be time to switch that exercise out; for the jump good mornings, ‘one kettlebell’ from the C&J will be the weight, the heaviest bell I have access to at the gym is less than 1/3 BW, so this should be fine.
More shit I’m thinking about…
I have concluded that the ‘bruises’ on my thighs are actually stretch marks. They appeared in week four of HPMass, so as best I can tell, going from zero to squatting 4x a week made my quads grow so much in a month that I literally ended up with stretch marks.
Okie dokey, I am making progress figuring out what to do. Priority one is not doing any ‘new’ movements, because I always fucking get hurt.
Deadlifts, step-ups (to a bench), ring pushups, lat pulldown machine. Bam, four exercises, only one of which requires a trip to the gym. Support will be a variety of heavy-ass t-handle swings, kettlebell C&J, kettbell halo-to-slashers, and hanging leg raises.
Deadlifts are twice a week, as heavy as possible to smoothly accelerate, one set of cluster reps (rep, ten seconds of rest, rep, until unable to complete), followed by a second set five minutes later, if I hit eight total reps, then go heavier next time. Follow that with 15mins of kettlebell clean-and-jerks, at a weight that permits me to continue all the way through. This is a heavy, Anaconda-worthy session that requires a minimum of counting shit, and switching exercises. The inspiration is the “RKC Program Minimum” which I got good gains on once; I want to get to a point where I can use the 2x 28kg kettlebells I have for the long-cycle, instead of just very low rep ‘strength’ sessions. I can finish it with the halo-to-slashers and hanging leg raises as ab work.
For two other days, I will do pulldowns, ring pushups, and step-ups; I will do them time-under-tension style, at the moment they’re all weak, but that should improve. I will use the heaviest weight I can use for good form, and up it 5 seconds a session until I push 100 seconds with bodyweight for step ups and ring pushups, and probably adjust weight upwards around the 40 second mark for the pulldown machine.
The hanging leg raise isn’t something I can do well, but any grip endurance work is welcome, and I’ve always wanted to get better at it. The step-ups with bodyweight are surprisingly hard, probably a coordination issue. The halo-to-slashers, as long as they’re light (28kg bell is WAY too much, 24kg is just right, weird) are great for the biceps, loosen my shoulders, and really work my obliques.