My second strength cycle is a home brew. It will take seven weeks to complete, which gives me plenty of practice to learn the power clean and the bent-over row. The program will add 5% to my bench press, deadlift, and overhead press. My squat is comparatively weak, which is why I will squat each workout so I can add 10% to this lift. I will alternate between Workout A and Workout B. Weights start at 70% of my projected 5 RM and increase 5% each week.
Workout A
Bench Press
Squat
Deadlift
Bent-Over Row
Workout B
Squat
Overhead Press
Power Clean
There will be only one working set for the deadlift because I will be pretty beat from the squats. The squat should go before the bench press to allow the legs to rest. If I squat first, the bench will be busy and I will have to wait. I’m the only one who does the other lifts at the gym so I can do these any time. Since the deadlift works the back already pretty well, I’ll only do two sets for the bent-over row. For all other lifts, I will do three working sets.
Cardio will mostly be rope jumping at 160 rpm or faster. This brings my heart rate to 90 – 95% of my recommended maximal heart rate. I will start with four rounds of three minutes with one minute rest and will add one round each week if possible. I will do cardio twice on Mondays and Wednesdays and once on other days. I won’t mention my cardio sessions in my log unless something unexpected happens.
This is my off-week, and it seems I’m gaining some fat. It’s not a big deal and much better than losing mass. From Monday on, my diet will be a little more aggressive and I will go straight down to 10 calories per pound of bodyweight using a simpler calorie cycling method. It is still my goal to hit 15% body fat or less by June 30, 2008, and I won’t set any new body-fat goal before I get there.
Beginning on Monday, March 24 ...
Workout A
Bench Press
Squat
Deadlift
Bent-Over Row
Workout B
Squat
Overhead Press
Power Clean
There will be only one working set for the deadlift because I will be pretty beat from the squats. The squat should go before the bench press to allow the legs to rest. If I squat first, the bench will be busy and I will have to wait. I’m the only one who does the other lifts at the gym so I can do these any time. Since the deadlift works the back already pretty well, I’ll only do two sets for the bent-over row. For all other lifts, I will do three working sets.
Cardio will mostly be rope jumping at 160 rpm or faster. This brings my heart rate to 90 – 95% of my recommended maximal heart rate. I will start with four rounds of three minutes with one minute rest and will add one round each week if possible. I will do cardio twice on Mondays and Wednesdays and once on other days. I won’t mention my cardio sessions in my log unless something unexpected happens.
This is my off-week, and it seems I’m gaining some fat. It’s not a big deal and much better than losing mass. From Monday on, my diet will be a little more aggressive and I will go straight down to 10 calories per pound of bodyweight using a simpler calorie cycling method. It is still my goal to hit 15% body fat or less by June 30, 2008, and I won’t set any new body-fat goal before I get there.
Beginning on Monday, March 24 ...