My first post… Ok, I got this…
Ok so today is an off day. I’m coming on to a deload this week, so no I’m not a huge puss. I’m running my own program that I (sort of) designed. It’s a variation of a traditional conjugate system. It looks a little like this:
Week 1: Work up to a 5RM
Week 2: 80% of 5RM for amap
Week 3: 5RM
Week 4: Deload
Week 5: 3RM
Week 6: 75% of 3RM for amap
Week 7: 3RM
Week 8: Deload
Week 9: 1RM
Week 10: 70% of 1RM for amap
Week 11: 1RM
Week 12: Deload
Wash, rinse, and repeat.
I kind of took a few elements from Juggernaut, 5/3/1, Westside, and some other peoples personal programs. Basically I took things I knew worked for me and went from there.
For max effort days, my schedule looks like this:
Max effort exercise
This last month (my first 5RM wave), lower days were:
Single leg deadlift
Abs and conditioning
And upper days were:
Smith Machine Overhead
Supersetted back work with all presses
Arms and conditioning
My goals for this past month were to pack on a few pounds of mass, with no noticeable fat gain, which I succesfully accomplished.
my dynamic effort days go in a 4 week cycle like so:
Week 1: 3 sets of 6 at a @1 effort (super light)
Week 2: 5 sets of 3 at a @3 effort (light)
Week 3: 15 sets of 1 at a @5 effort (medium)
Week 4: 3 sets of 5, medium weight, slow and controlled
The traditional percents for a Westside type program were to heavy to be fast for me. I choose to go with the Reactive Training System method of RPE’s for this, as the weights seem to move faster for me when I do this. Also on dynamic days, my upper work consists of overhead press and Incline bench. This is because, as mentioned in the title, I am a shot putter. I will hopefully be making it to, and placing in, the state meet this year.
Oh, and my schedule looks like:
Mon- DE Lower
Tues- ME Upper
Thurs- Assistance day
Fri- ME Lower
Sat- DE Upper
Well that’s my training in a nutshell. I look forward to… I’m not sure what… Being followed I guess, but that’s kinda weird. Oh well. Next post will be tommorow!