Okay, time to get serious again.
Blah blab blah blah, excuse, excuse, excuse, blah blah blah blah.
Now that’s out of the way, here’s the general plan.
Starting with a 3 week accumulation block.
Bench Plan:
DE Bench:
*Trying a lactic acid wave with chains. I’ve done the lactic acid training for bench and squat before and helps immensely with body comp. I wanna see if chains do anything more for me for this cycle. Chains instead of bands to spare the joints for this kind of volume.
*I will use 3 diff grips each time: narrow, strongest, and wide
*rest kept to 20-30s
Week 1: 40% for 12x3
Week 2: 40% for 14x3
Week 3: 40% for 16x3
ME Bench:
*Issues:
Staying tight in the bottom
Just getting stronger in general
*The Exercises:
Chain bench with 3 count on the bottom
Wide grip bench with 3 count on the bottom
touch n go CGBP
2-board touch n go
The Supps
*I wanna try something a little different. I’ll use the lower end of Prilepin’s table, but on the last set, I’ll take it to an RPE 8.5-9 (1-2 reps in the tank). For the DB Press, I’ll use a ramp to a really hard top set.
*The exercises:
DB Bench Press- I’ll take a ramp across 5 sets erring on the side of too light for the first sets
Standing Press- 60% for 4x6, last set an RPE 8.5-9
Lower Plan
DE Squat
*Lactic Acid with Chains, same reason as for bench.
*To a box barely higher than parallel to spare the hips and hip flexors
*All done with Manta Ray to spare hips, shoulders, wrists, and elbows
Week 1: 45% for 10x2 45s rest
Week 2: 47% for 15x2 30-45s rest
Week 3: 50% for 15x2 20-30s rest
ME Squat
*Issues:
Just get stronger
*The exercises:
Front Squat
Barely High HB Box Squat
Zercher Rock Bottom Pin Squat
Beltless DL w/ stiff bar from slight deficit
Supps
*on big compounds, follow Prilepin’s table and rep out to 8.5-9 RPE
Olympic Squat
Narrow Stance Zercher GM
Lats and upper back for every upper.
Power cleans or power snatches for every lower.
