T Nation

The Going On Vacation Workout

This is not a training log. I’d just like to share how I train when I know I’ll have to stop training for a while, whether it be for a vacation, heavy academics or a business trip. I think it would be helpful for some of you.

As soon as you know you’re gonna stop training for a while, this workout is for you. That’s why you need to push your body beyond its limits and take advantage of your training hiatus for recovery. Obviously, this is a strength forum and I’m a strength enthusiast so I’m gonna show the workout I’ve been doing that allowed me to maintain my strength after long training vacations. There’s also noticeable muscle gain, but that’s beside the point.

!!!THIS IS NOT FOR BEGINNERS!!!

It’s a push/pull split employing a lot of supramaximal and beyond failure techniques. You’ll need at least 2 spotters for some of the exercises. Although it’s quite long, it’s easy to understand once you get the hang of it. Here goes…

PUSH DAY
A1. Back Squat, 5 sets
Rep 1: Do a full ROM negative as slow as you can using 120% of your 1RM
Rest 20 seconds
Rep 2: Do a full ROM negative as slow as you can using 115% of your 1RM
Rest 20 seconds
Rep 3: Do a full ROM negative as slow as you can using 110% of your 1RM
Rest 20 seconds
Rep 4: Do a full ROM negative as slow as you can using 105% of your 1RM
Rest 20 seconds
Rep 5: Do a full ROM negative as slow as you can using 100% of your 1RM
Rest 5 minutes to A2

A2. Decline BB Bench Press, 5 sets
Load your 5RM and rep out
Rest 20 seconds
Load your 4RM and go to failure
Rest 20 seconds
Load your 6RM and go to failure
Rest 5 minutes to A1

B1. Back Squat, 3 sets
Load your 3RM and rep out
W/o resting continue squatting with less and less ROM for each rep until you can’t do partials anymore
Rest 5 minutes to B2

B2. Standing BB Overhead Press, 3 sets
Load your 7RM and rep out
W/o resting do push presses to failure
Rest 20 seconds
Do push presses to failure
Rest 20 seconds
Do push presses to failure
Rest 5 mnutes to B1

C. Dips, 3 sets
Load your 10RM and rep out
W/o resting continue dips with less and less ROM for each rep until you can’t do partials anymore
W/o resting drop external weight and repeat everything w/ BW only
Rest 5 minutes

PULL DAY
A1. High Rack Pull, 5 sets
Load your 5RM and rep out
Rest 20 seconds
Load your 4RM and go to failure
Rest 20 seconds
Load your 6RM and go to failure
Rest 5 minutes to A2

A2. Chinups, 5 sets
Rep 1: Do a full ROM negative as slow as you can using 120% of your 1RM
Rest 20 seconds
Rep 2: Do a full ROM negative as slow as you can using 115% of your 1RM
Rest 20 seconds
Rep 3: Do a full ROM negative as slow as you can using 110% of your 1RM
Rest 20 seconds
Rep 4: Do a full ROM negative as slow as you can using 105% of your 1RM
Rest 20 seconds
Rep 5: Do a full ROM negative as slow as you can using 100% of your 1RM
Rest 5 minutes to A1

B1. Snatch Grip Deadlift, 3 sets
Load your 7RM and rep out
W/o resting continue deadlifting with less and less ROM for each rep until you can’t do partials anymore
Rest 5 minutes to B2

B2. Bent-over Rows, 3 sets
Load your 3RM and rep out in strict form
W/o resting do lots of cheat reps to failure
Rest 20 seconds
Do lots of cheat reps to failure
Rest 20 seconds
Do lots of cheat reps to failure
Rest 5 mnutes to B2

C. Pullups, 3 sets
Load your 5RM and rep out
W/o resting continue pullups with less and less ROM for each rep until you can’t do partials anymore
W/o resting drop external weight and repeat everything w/ BW only
Rest 5 minutes

Ideally, you should do this only 2 times. Few people can handle doing this 3 times. There should be a maximum of 1 rest day between workouts. Last time I did this was about 18 months ago. I did each workout 3 times for 6 days straight. I had a month’s hiatus after that due to hospital work. As soon as I got back to the gym, I tested my 1RMs for the big 3. On average they improved by 15 lbs each. Some of my friends who did this as well were luckier since they were able to gain 25 lbs on each of their big 3.

I guess you can try it as well before you can go on your honeymoon.

holy crap.

probably some serious test rebound a week after that…maybe i’d do it two weeks before my honeymoon

Those negatives are freaking SCARY. I like what you did with the 5RM-4RM-6RM thingy though. That should really confuse the body into growth.

Nice. When I get good time off all I can think of is the smolov!

[quote]gi2eg wrote:
holy crap.

probably some serious test rebound a week after that…maybe i’d do it two weeks before my honeymoon[/quote]

You’re getting married? Congrats!