Post by TM79 on Sept 20, 2015 19:39:58 GMT
Just finished writing my next cycle.
Highlights:
Adding 5 lbs to Upper Body Lifts and 10 lbs to Lower Body Lifts.
Going to continue to split up the Assistance Lifts to add variety.
New Assistance lifts include: Box Step-ups, Push Press, Clean Pull, and Hand Release Push-ups.
Pull Exercise for this Mesocycle is Dead Hang Pull-ups. One set of Max Reps will be performed twice per week.
The Assistance Exercise for Dead Hang Pull-ups is Rows at 50% of 1RM.
Time Frame:
A Deload Week based on the exercises in this cycle will be completed before the start of this cycle.
The Cycle will be 5 weeks long.
Weeks 1-3 will be identical on Strength Work. Week 4 will be 3x3 at 85%. Week 5 will be 5x75%, 3x85% and 1x95% (with the option to try and set a new 1RM).
The overall goal for Conditioning will be to peak around the middle of the cycle and then to taper off slightly at the end of the cycle. That is to allow for more energy to be put toward going heavier on Strength work toward the end of the cycle.
If my job is extremely physically demanding on a certain day, I am free to shorten the conditioning work and even the assistance lifts.
Thoughts:
Overall, I've been very satisfied with the changes to my program in the last few months. I like keeping the 3x5 at a somewhat manageable weight for a few weeks and then going heavy at the end of the cycle. Also, splitting up the assistance reps adds some welcome variety. The conditioning work is coming along well with PRs recently on 800 Meter Run and a very good time (if not at PR) on a 4 Mile Run. The cardio feats coupled with nearly matching all of my 1RMs on the Main Lifts this past week further proves that this is very effective programming. Especially given that most of my total workout times per day are less than one hour (most of the time less than 45 minutes).
Highlights:
Adding 5 lbs to Upper Body Lifts and 10 lbs to Lower Body Lifts.
Going to continue to split up the Assistance Lifts to add variety.
New Assistance lifts include: Box Step-ups, Push Press, Clean Pull, and Hand Release Push-ups.
Pull Exercise for this Mesocycle is Dead Hang Pull-ups. One set of Max Reps will be performed twice per week.
The Assistance Exercise for Dead Hang Pull-ups is Rows at 50% of 1RM.
Time Frame:
A Deload Week based on the exercises in this cycle will be completed before the start of this cycle.
The Cycle will be 5 weeks long.
Weeks 1-3 will be identical on Strength Work. Week 4 will be 3x3 at 85%. Week 5 will be 5x75%, 3x85% and 1x95% (with the option to try and set a new 1RM).
The overall goal for Conditioning will be to peak around the middle of the cycle and then to taper off slightly at the end of the cycle. That is to allow for more energy to be put toward going heavier on Strength work toward the end of the cycle.
If my job is extremely physically demanding on a certain day, I am free to shorten the conditioning work and even the assistance lifts.
Thoughts:
Overall, I've been very satisfied with the changes to my program in the last few months. I like keeping the 3x5 at a somewhat manageable weight for a few weeks and then going heavy at the end of the cycle. Also, splitting up the assistance reps adds some welcome variety. The conditioning work is coming along well with PRs recently on 800 Meter Run and a very good time (if not at PR) on a 4 Mile Run. The cardio feats coupled with nearly matching all of my 1RMs on the Main Lifts this past week further proves that this is very effective programming. Especially given that most of my total workout times per day are less than one hour (most of the time less than 45 minutes).
