Hello CT. First of all I want to say that I have read many of your articles and tried a lot of your training program and I liked them, especially training principles you called HSS-100. I first heard that I look like trainee’s when I tried your program from ‘‘20 pound of Hollywood muscle’’ article.
My current stats:
Height: 165 cm, weight: 77 kg, fat: 15-17%
Wide-grip bench press to neck: 85 kg x 12
Front squat: 90 kg x 8
Military press: 50 kg x 5
Now I want to reduce fat and prepare my best form for the birthday and made this training plan.
Training: 1 month HSS-100 Chest specialization, because chest is my weakest muscle group.
Nutrition: high carbs on chest days, moderate carbs on other muscles day, low carbs on days off.
Then 1 month shoulders width/back width specialization like HSS-100:
Day 1 (Shoulders/Back):
A Unwinding press 4-5 x 6-8
B1 Gironda dumbbell swings 3 x 8-10
B2 Pitcher raise 3 x 10-12
C 1-arm cable laterals muscle-round style 3 x (4 x 6)
D Lateral raise 100
E Pull-ups 5 x 5
Day 2 (Legs):
A Front squat 5 x 5
B Dumbbell romanian deadlift 4 x 6-8
C1 Leg press 3 x 10-12
C2 Leg curl 3 x 10-12
Day 3 (Back/Shoulders):
A Hammer pull ups 4-5 x 6-8
B1 Straight-Arm pulldown 3 x 10-12
B2 Rope latpulldown 3 x 8-10
C Seated rope rowing 3 x 10-12
D Straight-arm arc dumbbell row 100
E Push press 5 x 5
Day 4 (Chest/arms):
A Incline barbell press 5 x 5
B Flat dumbbell press 4 x 6-8
C Cable crossover 2-3 x 12-15
D1 Rope triceps extension 4 x 8-10
D2 Rope biceps curl 4 x 8-10
Nutrition: high carbs on spec days, moderate carbs on other muscles days, low carbs on days off.
Then 2 month fat loss training:
A1 Clean and press (like clean thrusters) 8x3
A2 Chin ups 8x3
A3 Dips 8x3
Day 2, 4:
A1 Dumbbell bench press 3-4 x 15
A2 Kettlebell swings 3-4 x 15
A3 Seated rowing3-4 x 15
A4 Walking lunge3-4 x 15 per leg
A5 Abs 45-60 sec.
Cardio low intensive
A1 Front squat 5 x 5
A2 Pull up 5 x 5
A3 Barbell bench press 5 x 5
Nutrition: high carbs on day 1 and 3, low carbs on other days.
- What do you think about my periodization plan, training programs and nutrition plan?
- What do think about my fat loss program? I think in my fat loss program too small volume. What can you advise?
- What can you advise for cardio in day 1 and 3 in fat loss program? (In my gym no prowler)