Post by TM79 on Jan 18, 2016 11:35:37 GMT
I was going to post this in the other thread, but it seems that my goals changed due to the travel I have coming up. So I sat down and figured out what I want to do.
Mesocycle 10
Strength: Strength is the main focus of this program. This is a maintenance program, utilizing undulating periodization.
Conditioning: Will still consist of metcons and running primarily. Conditioning may be limited due to cold weather.
Goals: Maintain strength by working up to a final set at (or around) current rep maxes (i.e.: find an 8RM for the day, etc.). Option to try for new rep maxes if I'm feeling extra strong that day.
Overhead Press will not be a main lift in this cycle, but will instead be an assistance exercise for Bench.
Instead, I want to dedicate one day per week to developing pull strength. I feel that in a program that
is supposedly focused on "functional" training, one day each week should be dedicated to developing pull strength,
as that, at least to me, is a more needed and more frequently used muscle group than pushing (Bench/OH Press).
I understand that it is very difficult to perform a 1RM on a pull exercise and I won't try to do that.
A max on pull day, for me, may be one set of max reps of Pull-ups. I will treat it differently too. I may do a warm-up
set or two and then do one set for max reps. The assistance work will be the focus on this day as opposed to "setting new PR's."
The assistance work in this cycle will vary much more than the previous cycles. I will try to switch it up each week
and if I am doing lighter main lifts, I may do heavier assistance lifts.
Template:
Sunday: Rest
Monday: Squats, Heavy Abs, Interval Run/Sprints
Tuesday: Bench, Heavy Lower Back, Long Metcon
Wednesday: Rest
Thursday: Deadlifts, Light Abs, Short Metcon
Friday: Pull, Light Lower Back
Saturday: Distance Run
Right now I've only programmed three weeks. The first week (this week) will be working up to an 8RM each day. The second week, will be working up to a 6RM each day. And the third week will be working up to a 4RM each day. That should get me passed the heavy travel schedule and then I can revisit after that. Any subsequent programming on this cycle will likely be very similar to this, but I may go heavier and even approach 1RM.
Thoughts and criticisms?
Mesocycle 10
Strength: Strength is the main focus of this program. This is a maintenance program, utilizing undulating periodization.
Conditioning: Will still consist of metcons and running primarily. Conditioning may be limited due to cold weather.
Goals: Maintain strength by working up to a final set at (or around) current rep maxes (i.e.: find an 8RM for the day, etc.). Option to try for new rep maxes if I'm feeling extra strong that day.
Overhead Press will not be a main lift in this cycle, but will instead be an assistance exercise for Bench.
Instead, I want to dedicate one day per week to developing pull strength. I feel that in a program that
is supposedly focused on "functional" training, one day each week should be dedicated to developing pull strength,
as that, at least to me, is a more needed and more frequently used muscle group than pushing (Bench/OH Press).
I understand that it is very difficult to perform a 1RM on a pull exercise and I won't try to do that.
A max on pull day, for me, may be one set of max reps of Pull-ups. I will treat it differently too. I may do a warm-up
set or two and then do one set for max reps. The assistance work will be the focus on this day as opposed to "setting new PR's."
The assistance work in this cycle will vary much more than the previous cycles. I will try to switch it up each week
and if I am doing lighter main lifts, I may do heavier assistance lifts.
Template:
Sunday: Rest
Monday: Squats, Heavy Abs, Interval Run/Sprints
Tuesday: Bench, Heavy Lower Back, Long Metcon
Wednesday: Rest
Thursday: Deadlifts, Light Abs, Short Metcon
Friday: Pull, Light Lower Back
Saturday: Distance Run
Right now I've only programmed three weeks. The first week (this week) will be working up to an 8RM each day. The second week, will be working up to a 6RM each day. And the third week will be working up to a 4RM each day. That should get me passed the heavy travel schedule and then I can revisit after that. Any subsequent programming on this cycle will likely be very similar to this, but I may go heavier and even approach 1RM.
Thoughts and criticisms?
