adpowah
Active Member
If you follow my training long you may have noticed my year end lifts didn't go as planned. There were a few circumstances that lead to this but what it comes down to is I want to move back to a program that doesn't constantly have high intensities, work on some of my beauty muscles and take some time to build up my overall muscle mass. I think I will stick with HST until about January and then reconsider doing some powerlifting routines at that point.
As far as progression it's the pretty standard progression from 75% to 100% of a rep range over 6 workouts (two weeks). To help a little with the intensities I based the progression off a training max (90% of my actual max). Since I haven't done high reps in a while I don't have my exact maxes for each rep range so I extrapolated them based on my past experience with my strength/endurance curve. For the rep ranges I setup 15s, 10s, 5s, and 2s.
For my diet, I will probably lose some weight within the immediate week since I have been dreamers bulking for the last two weeks. Now I am will be eating more at maintenance to a very minor surplus. For the first cycle I am more concerned with just getting used to higher rep work and rehabbing using my single leg stuffs. The next cycle or two I will add in a realistic bulk.
For lower body I am thinking of doing an A/B split with back squat and sumo deadlift. The goal here is to give my conventional a break and work on some single leg work to improve my some imbalances I have built up. The number of sets/weight for the single leg activity will be fluid and according to the day. On squat day I will probably do bulgarian split squats or lunges. On sumo day I will be doing something like a bulgarian split conventional deadlift, I don't know if that's a thing but it feels good when I do it.
For upper body I plan on doing Incline Bench and Bent Over Rows. With my focus on flat bench my lower pec is becoming substantially more developed than my upper pec so I want to take some time to normalize that. I was hoping to super set Incline Bench and Bent Over Rows mainly to save time (not sure why I didn't put them next to each other in the spreadsheet). I won't be timing my rest times so if I get the heart rate up too high or too much fatigue sets in I can slow down.
I added Standing OHP, I want to increase shoulder development and the amount of over head work I am doing however I don't have the mobility to do Overhead Squats, Klokov press and I don't have the skill for Clean and Jerk or Snatch (yet). I figured this would be a good lift until I can regularly complete some other over head work. If doing this every workout with Incline Bench would be too much for my shoulder I wouldn't be opposed to doing an A/B with OHP and Incline Bench.
Finally for some accessory lifts, in the past, I've had some good results doing something I call "Thirties". Here you grab a barbell and start doing 30 reps of your first lift then move to the next with as little rest as possible. Since it is a light weight you can get a lot of higher fatigued reps, at pretty low risk and you can make it through multiple lifts within a couple of minutes. I was going to do a single round going from calves, standing curls, standing overhead tricep extensions and then shrugs. EDIT: Once you achieve the 30reps for all the lifts you go up in weight.
Anyways that is my plan, feedback would be greatly appreciated. I will probably start on Monday.
As far as progression it's the pretty standard progression from 75% to 100% of a rep range over 6 workouts (two weeks). To help a little with the intensities I based the progression off a training max (90% of my actual max). Since I haven't done high reps in a while I don't have my exact maxes for each rep range so I extrapolated them based on my past experience with my strength/endurance curve. For the rep ranges I setup 15s, 10s, 5s, and 2s.
For my diet, I will probably lose some weight within the immediate week since I have been dreamers bulking for the last two weeks. Now I am will be eating more at maintenance to a very minor surplus. For the first cycle I am more concerned with just getting used to higher rep work and rehabbing using my single leg stuffs. The next cycle or two I will add in a realistic bulk.
For lower body I am thinking of doing an A/B split with back squat and sumo deadlift. The goal here is to give my conventional a break and work on some single leg work to improve my some imbalances I have built up. The number of sets/weight for the single leg activity will be fluid and according to the day. On squat day I will probably do bulgarian split squats or lunges. On sumo day I will be doing something like a bulgarian split conventional deadlift, I don't know if that's a thing but it feels good when I do it.
For upper body I plan on doing Incline Bench and Bent Over Rows. With my focus on flat bench my lower pec is becoming substantially more developed than my upper pec so I want to take some time to normalize that. I was hoping to super set Incline Bench and Bent Over Rows mainly to save time (not sure why I didn't put them next to each other in the spreadsheet). I won't be timing my rest times so if I get the heart rate up too high or too much fatigue sets in I can slow down.
I added Standing OHP, I want to increase shoulder development and the amount of over head work I am doing however I don't have the mobility to do Overhead Squats, Klokov press and I don't have the skill for Clean and Jerk or Snatch (yet). I figured this would be a good lift until I can regularly complete some other over head work. If doing this every workout with Incline Bench would be too much for my shoulder I wouldn't be opposed to doing an A/B with OHP and Incline Bench.
Finally for some accessory lifts, in the past, I've had some good results doing something I call "Thirties". Here you grab a barbell and start doing 30 reps of your first lift then move to the next with as little rest as possible. Since it is a light weight you can get a lot of higher fatigued reps, at pretty low risk and you can make it through multiple lifts within a couple of minutes. I was going to do a single round going from calves, standing curls, standing overhead tricep extensions and then shrugs. EDIT: Once you achieve the 30reps for all the lifts you go up in weight.
Anyways that is my plan, feedback would be greatly appreciated. I will probably start on Monday.
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