My biggest problem is my constantly flucating (and high) outside stressors and need a way to work at my limit, but not over step it all the time.
Below is the new program outline and I need to thank Frankie again for his input! If you are in the Dallas TX area, be sure to check him out at http://www.zdallas.com/
Current Goals:
Bench increase
DL increase
CRF maintenance
Frankie's comments
B & DL STRENGTH
Find out what 3 DL variations
and 3 Bench variations are going
to work for you.
Each workout,
test the three variations
and train the one that tests best.
Just because that movement tests well
doesn't mean that movement can be trained heavy.
I would say use your warm up sets
to determine if you can go heavy with that lift.
If you can, great.
If not, take the opportunity
to work lift quality, volume and speed.
CRF
I would pick 3 movements
and 3 approaches such as
volume (time), density and a volume or density variant
Stick with the same approach for 6-8 wkts.
create a wave loading template
Either 2 up 1 down
or 3 up 1 down
I would say alter performance by 3-8% per workout
Each time you go into a workout,
pick which ever workout from the week you feel you can perform.
Perform 2 CRF wkts per week.
TemplateBench POSITIVE TEST (ME or RE)--most likely DB flavor and flat or incl
Sunday
OFF, only Z work
Monday
At Work over lunch
Back work (DB rows, seated rows, etc) done in asymmetric position
BW Squat (or lunge movement) I RECOMMEND DOING SOME BALL OF FOOT SQUATS OR ASSYMETRIC LUNGES
Bicep work (DB, EZ bar, hammer style) done in asymmetric position
Add Tricep drop set at end-- done in asymmetric position
Tues
DL POSITIVE TEST (ME or RE)
KB Press/other main movers works (RE)
Wed
CRF day
volleyball at night
Thurs
Bench POSITIVE TEST (ME or RE)
DL POSITIVE TEST (ME or RE)
Fri
optional day
allows wiggle room in schedule if I miss a session
work on whatever I feel like
GET IN A CRF DAY HERE IF POSSIBLE. IF NOT, CONSIDER PERFORMING A CRF AT THE END OF AN EASIER LIFT DAY
Sat
DL POSITIVE TEST (ME or RE)
Bench POSITIVE TEST (ME or RE)
DL versions
competition set up, str (straight bar)
trap bar
sumo
behind the back
RDL
(currently testing to narrow down to 3,most likely str bar, trap bar and behind back)
Bench
str bar, comp grip
push ups
DB version
Flat/Incl
DB neutral
Rings
(see above for testing)
Assymetrics (non standard loading)
TGUs
Suitcase DLs
Lunges to angle
Done in lunge stance (ex, bi curls in lunge stance)
Other exercises (these normally test well)
KB Press
Ring rows (various hand positions)
Chins/Pullups
Arm work--curl, extend movements
Front squats (relearning with clean grip, also helps with wrists)
CRF work
KB Swings
KB snatch
Strongman medley
bike sprints
sprints outside/track
Varations (can be used with any of the above)
deficits (increased ROM)
partials (decreased ROM)
chains
bands
reverse band
(not going to do too much with this for now)
Notes
Each variation is tested and whatever tests the best is what exercise variation I go with that day.
ME=maximal effort, so work up to a heavier weight for that day
RE= repetition work, follow 4EE again but keep the wt lower and do more reps
Believed bottlenecks
wrist--Z work with open palms, open palm pressing, more pushups, front squats clean style
scar--appnt set with Brad Nelson for Nov Z follow up, continue taping on most days before lifting
Eye work--will keep testing and try the brock string, assinged visual work and new Frankie drills.
Calories will be increased at about an extra 150 kcal per day from before. BF and wt monitored. Compliance to Precision Nutrition will be measured and goal is 90% each week, so if I am scheduled to eat 42 meals in a week I can go off the chart for 4 of them. Make one change and re-eval.
No comments:
Post a Comment